Always Hungry!! Lowest calorie, highest bulk?
sonyajohnston1006
Posts: 34 Member
So I am having a problem with feeling hungry constantly, food is always on my brain... I have no idea if it is hormones or what but I want to eat constantly but my calorie restriction is 1200 per day which as you know isn’t a whole lot. What are some good tips for days I feel like I am starving and just need to eat more quantity without adding on the calories? I eat a lot of fresh veggies but other than that are there options I should know are available to be my crutch on especially hard days? Any and all suggestions are welcome and thank you 💖
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Replies
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Here are a few tips:
1. Most people don't need to be on 1200 calories, they just choose to. Do you have your rate of weight loss set to 2 pounds a week? Try lowering that and you will get more calories.
2. Activity gives you more calories. If you exercise, you need to log those and eat at least some of the calories it gives you. I chose to have a low calorie day yesterday to save calories for a night out today, and here is how my "low calorie" day went because I walked a lot:
3. Protein tends to be filling for many people. See if adding some protein to every meal helps. Some people feel including fat (oil, butter, nuts...etc) makes them less hungry, if your diet is too low in fat, try to add more of it. Some people find starches or fiber more filling, experiment and always take mental notes what meals fill you up best.
4. If you're a volume eater, here is a thread with some food ideas:
https://community.myfitnesspal.com/en/discussion/10563959/volume-eaters-thread10 -
Thank you so much!0
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What are your stats? Is 1200 actually appropriate for you?1
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Hunger is often a psychological state as much as it is a physical one. If that is your issue, then fiddling about with your diet will help only as much as it convinces your hindbrain that it should feel satisfied.
I find that what helps me is small quantities of things I’m craving (then I don’t feel ‘deprived’), distraction, or going out for a walk and change of scenery (basically, distraction with added benefits
). Good luck! 4 -
I’m on 1200 and I struggled with it at first but if you make a huge bowl of veggies then place some good protein on top, it will help fill you up. I find myself eating healthier just so I can eat more Also try drinking a couple cups of water before each meal and more water in between. It will keep you feeling full! 7
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I know it's horrible for your teeth but I find when I feel 'hungry' sometimes it's less about hunger and more about the fixation of eating something. When this hits me I usually chew on ice and it helps to satisfy that fixation. Sunflower seeds (in shell) are also good too.4
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Oops! I replied to the wrong thread and I don’t know how to delete.... sorry.1
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TavistockToad wrote: »What are your stats? Is 1200 actually appropriate for you?
I am a 5’ 28 year old woman, my doctor said 1000-1200 calories per day is actually good for me while I am losing weight, to maintain though I usually stick to around 14-1500 or so but right now I am losing-I don’t stick to 1200 every single day, I definitely go above it somedays but at least 5 days a week I need to eat around 1200 and maybe 2 days per week I can have 1500ish but I usually end up having more than that on high days like 1650 at least once a week. I try to change it up so my body doesn’t get too used to being right around 1200 I usually do 2-3 days and then spike the calories a little higher the 4th day, helps me lose weight overall faster I’ve noticed.
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When I'm keeping my kcal low, I actually have more success with lower quantity, high calorie foods. (I eat out more than I should but) grabbing some chicken strips and eating a couple of their greasy deliciousness keeps me happier, fuller, and more comfortable than constantly eating apple slices and carrot sticks. You could have two eggs and two pieces of bacon for breakfast (300 kcal), 2 chicken tacos w/ avocado and some veg & salsa for lunch (400 kcal), for dinner -chicken alfredo (430 kcal). For healthy snacks between, carrot sticks (30 kcal) & a cup of strawberries or watermelon (50 kcal) . And just like that youve had a delicious day of bacon, tacos, and pasta for 1,210 kcal!11
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I like sesame flavored wasa bread. It is very filling and I put turkey (1 oz) on two for a 150 cal snack.1
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ashesfromfire wrote: »When I'm keeping my kcal low, I actually have more success with lower quantity, high calorie foods. (I eat out more than I should but) grabbing some chicken strips and eating a couple of their greasy deliciousness keeps me happier, fuller, and more comfortable than constantly eating apple slices and carrot sticks. You could have two eggs and two pieces of bacon for breakfast (300 kcal), 2 chicken tacos w/ avocado and some veg & salsa for lunch (400 kcal), for dinner -chicken alfredo (430 kcal). For healthy snacks between, carrot sticks (30 kcal) & a cup of strawberries or watermelon (50 kcal) . And just like that youve had a delicious day of bacon, tacos, and pasta for 1,210 kcal!
That sounds delicious!!! I’m actually going to try this and see how my body feels-thank you!
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Try cutting back on sugar and foods that become sugar when broken down. Blood sugar swings can make you hungry all the time.
Also, you may want to try some new veggies, and alternate them raw and cooked over the day for variety.10 -
I find that I am not satisfied unless I have included healthy fat and protein in my meals. I usually eat one small avocado a day, and have a tablespoon of organic pumpkin protein powder mixed in a meal or smoothie. Having prepared veggie snacks (carrot, celery, etc.) in the frig helps me too. Seems to do the trick most of the time, and if not I have a bit more protein. All the best to you.3
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I generally eat 1200 cal/day. I make large salads for lunch. But don't think just veggies and lettuce. I mix lettuce types and spinach. Add chopped apple, hard boiled egg/whites, shredded cheese, diced ham and top with berry balsamic dressing...you can eat a seriously massive plate for 300 ish calories. Change the apple for berries, the shredded cheese for goat cheese, the ham to chicken or smoked turkey...etc. You can have lots of variety and flavor. Plus you can add tomato/cukes/celery/carrot, whatever you like. Right now I do cranberry cinnamon goat cheese with dried cranberries and pumpkin seeds. It is so tasty! I love a massive Caesar salad with grilled chicken for supper, especially on hot summer nights and bonus, so does hubby. Or I'll stir fry a massive plate of mixed veg and top with protein and add Frank's Stingin' Honey Garlic Sauce for a little zing and flavor. I generally skip the rice as I get plenty of carbs from fruit and veggies. Those are my go-to choices for the hungry days. When it is colder I make a huge pot of veggie soup and than add beans/chicken/cheese etc... by serving to switch up the flavors. You could also try adding a cup of a low cal soup to your meals to help add volume. I think the big key is to keep mixing up your flavors. You can add a lot of volume with veg but plain is so boring and unsatisfying.4
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I am loving all the responses-you are all helping me more than you know and I thank you!!!!!!2
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Someone's already said this but drinking more might help. It depends on how much your already drinking so be careful you don't over drink (hyponatremia). High5 (or similar) does low/no carb electrolyte tablets (high5 zero) that are pretty tasty so you might want to add them to one of your drinks. I also space my meals out, so if having a meal bar i'll eat a couple of bites, drink water, go away do something, drink water, come back eat a bit more... rinse, repeat. Helps to stop me gobbling food and it being gone before i've actually tasted it.
I also like drinking stock/bouillon as an alternative to soup.
And, someone else has mentioned, check how much protein vs fat you're getting, try increasing the fat and reducing protein (or whatever way round you're regime is). Often it's not the calorie count that's the problem, it's what makes it up. It might take a bit of meddling to find the levels you need to stop feeling hungry without putting more calories on your plate.
good luck
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Try cutting back on sugar and foods that become sugar when broken down. Blood sugar swings can make you hungry all the time.
Also, you may want to try some new veggies, and alternate them raw and cooked over the day for variety.
Sooo all carbs? The irony since you recommend carbs in your second paragraph...7 -
Soup! I LOVE homemade soup, I try to eat it at least 4 times a week, if not more and closer to 6 times a week. It's so filling because of the broth and you can make it really low calorie. For a whole breakfast, I'll have a piece of tilapia, two cups of homemade vegetable soup, and half a cup (dried) noodles in said soup. It's really filling and tasty.1
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Soup! I LOVE homemade soup, I try to eat it at least 4 times a week, if not more and closer to 6 times a week. It's so filling because of the broth and you can make it really low calorie. For a whole breakfast, I'll have a piece of tilapia, two cups of homemade vegetable soup, and half a cup (dried) noodles in said soup. It's really filling and tasty.
This sounds great!!! I have been making chicken soup lately but never checked the calorie count but now I’m going to see about making veggie soups and see what I can come up with-thank you!!
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sonyajohnston1006 wrote: »TavistockToad wrote: »What are your stats? Is 1200 actually appropriate for you?
I am a 5’ 28 year old woman, my doctor said 1000-1200 calories per day is actually good for me while I am losing weight, to maintain though I usually stick to around 14-1500 or so but right now I am losing-I don’t stick to 1200 every single day, I definitely go above it somedays but at least 5 days a week I need to eat around 1200 and maybe 2 days per week I can have 1500ish but I usually end up having more than that on high days like 1650 at least once a week. I try to change it up so my body doesn’t get too used to being right around 1200 I usually do 2-3 days and then spike the calories a little higher the 4th day, helps me lose weight overall faster I’ve noticed.
How much are you losing on 1200?0 -
sonyajohnston1006 wrote: »ashesfromfire wrote: »When I'm keeping my kcal low, I actually have more success with lower quantity, high calorie foods. (I eat out more than I should but) grabbing some chicken strips and eating a couple of their greasy deliciousness keeps me happier, fuller, and more comfortable than constantly eating apple slices and carrot sticks. You could have two eggs and two pieces of bacon for breakfast (300 kcal), 2 chicken tacos w/ avocado and some veg & salsa for lunch (400 kcal), for dinner -chicken alfredo (430 kcal). For healthy snacks between, carrot sticks (30 kcal) & a cup of strawberries or watermelon (50 kcal) . And just like that youve had a delicious day of bacon, tacos, and pasta for 1,210 kcal!
That sounds delicious!!! I’m actually going to try this and see how my body feels-thank you!
Awesome!!! Report back and let me know how you feel!!0 -
Drink more water.
I1 -
TavistockToad wrote: »sonyajohnston1006 wrote: »TavistockToad wrote: »What are your stats? Is 1200 actually appropriate for you?
I am a 5’ 28 year old woman, my doctor said 1000-1200 calories per day is actually good for me while I am losing weight, to maintain though I usually stick to around 14-1500 or so but right now I am losing-I don’t stick to 1200 every single day, I definitely go above it somedays but at least 5 days a week I need to eat around 1200 and maybe 2 days per week I can have 1500ish but I usually end up having more than that on high days like 1650 at least once a week. I try to change it up so my body doesn’t get too used to being right around 1200 I usually do 2-3 days and then spike the calories a little higher the 4th day, helps me lose weight overall faster I’ve noticed.
How much are you losing on 1200?
Since I stick to between 1000-1200 calories per day in food intake (if I don’t work out, which I am recovering from a broken ankle so not working out atm) for at least 5 days per week and eat under 1700 calories the other 2 days per week I usually lose at least 1.5-2lbs per week or so. It varies as my calorie intake varies but I haven’t lose most than 2.5lbs in a week but that’s because I always eat over 1000 calories to make sure my body doesn’t go all crazy on me.
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MixedbarbieMOM1991 wrote: »Drink more water.
I
Haha I should have edited my original post-I drink more water than most people in a day I would think. Actual cups I am probably drinking right around 10-12 cups per day-I think I am just in the midst of shrinking my stomach so I’m trying to come down from being a high volume eater to a moderate eater... eater helps but I can only drink so much.
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*water helps*0
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Are you getting enough protein? Skimping on protein definitely makes me hungrier.
Between meals I eat a lot of fruit for snacks, but I try to pair it with something that contains protein to help me feel more satisfied (i.e. sliced apple with a spoon of peanut butter, cup of strawberries with a yogurt, an orange with a handful of almonds, cup of grapes with a piece of lowfat cheese...)1 -
sonyajohnston1006 wrote: »TavistockToad wrote: »sonyajohnston1006 wrote: »TavistockToad wrote: »What are your stats? Is 1200 actually appropriate for you?
I am a 5’ 28 year old woman, my doctor said 1000-1200 calories per day is actually good for me while I am losing weight, to maintain though I usually stick to around 14-1500 or so but right now I am losing-I don’t stick to 1200 every single day, I definitely go above it somedays but at least 5 days a week I need to eat around 1200 and maybe 2 days per week I can have 1500ish but I usually end up having more than that on high days like 1650 at least once a week. I try to change it up so my body doesn’t get too used to being right around 1200 I usually do 2-3 days and then spike the calories a little higher the 4th day, helps me lose weight overall faster I’ve noticed.
How much are you losing on 1200?
Since I stick to between 1000-1200 calories per day in food intake (if I don’t work out, which I am recovering from a broken ankle so not working out atm) for at least 5 days per week and eat under 1700 calories the other 2 days per week I usually lose at least 1.5-2lbs per week or so. It varies as my calorie intake varies but I haven’t lose most than 2.5lbs in a week but that’s because I always eat over 1000 calories to make sure my body doesn’t go all crazy on me.
If you're losing 1.5-2 lbs a week, your maintenance most definitely isn't 1400-1500. It's more like 2000+. You can most definitely afford to eat more if hunger continues and lose 1 pound a week.6 -
sonyajohnston1006 wrote: »TavistockToad wrote: »sonyajohnston1006 wrote: »TavistockToad wrote: »What are your stats? Is 1200 actually appropriate for you?
I am a 5’ 28 year old woman, my doctor said 1000-1200 calories per day is actually good for me while I am losing weight, to maintain though I usually stick to around 14-1500 or so but right now I am losing-I don’t stick to 1200 every single day, I definitely go above it somedays but at least 5 days a week I need to eat around 1200 and maybe 2 days per week I can have 1500ish but I usually end up having more than that on high days like 1650 at least once a week. I try to change it up so my body doesn’t get too used to being right around 1200 I usually do 2-3 days and then spike the calories a little higher the 4th day, helps me lose weight overall faster I’ve noticed.
How much are you losing on 1200?
Since I stick to between 1000-1200 calories per day in food intake (if I don’t work out, which I am recovering from a broken ankle so not working out atm) for at least 5 days per week and eat under 1700 calories the other 2 days per week I usually lose at least 1.5-2lbs per week or so. It varies as my calorie intake varies but I haven’t lose most than 2.5lbs in a week but that’s because I always eat over 1000 calories to make sure my body doesn’t go all crazy on me.
So there is no way your maintenance is only 1500 cals.
Aiming to lose more than 2lb per week is unhealthy and unnecessary. You could eat 1500 every day and still lose consistently. No wonder you're always hungry.6 -
amusedmonkey wrote: »sonyajohnston1006 wrote: »TavistockToad wrote: »sonyajohnston1006 wrote: »TavistockToad wrote: »What are your stats? Is 1200 actually appropriate for you?
I am a 5’ 28 year old woman, my doctor said 1000-1200 calories per day is actually good for me while I am losing weight, to maintain though I usually stick to around 14-1500 or so but right now I am losing-I don’t stick to 1200 every single day, I definitely go above it somedays but at least 5 days a week I need to eat around 1200 and maybe 2 days per week I can have 1500ish but I usually end up having more than that on high days like 1650 at least once a week. I try to change it up so my body doesn’t get too used to being right around 1200 I usually do 2-3 days and then spike the calories a little higher the 4th day, helps me lose weight overall faster I’ve noticed.
How much are you losing on 1200?
Since I stick to between 1000-1200 calories per day in food intake (if I don’t work out, which I am recovering from a broken ankle so not working out atm) for at least 5 days per week and eat under 1700 calories the other 2 days per week I usually lose at least 1.5-2lbs per week or so. It varies as my calorie intake varies but I haven’t lose most than 2.5lbs in a week but that’s because I always eat over 1000 calories to make sure my body doesn’t go all crazy on me.
If you're losing 1.5-2 lbs a week, your maintenance most definitely isn't 1400-1500. It's more like 2000+. You can most definitely afford to eat more if hunger continues and lose 1 pound a week.
I guess that’s what it was for me before, if I stayed at 1500 calories every day I wouldn’t lose or gain weight really but that was a couple years back... I am only 1 month into this for a second time so the weight is coming off quickly but it will slow down after a few months for sure.
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