Really hungry - minimal calories to spare
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SuperMotivated56
Posts: 119 Member
Would you like to share what strategies you have found work for you, when you’re really hungry and have minimal calories to spare?
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How often does this happen? It's totally acceptable to go over your calories from time to time. In fact, it's probably a good idea, since your goal is meant to be an average, not an absolute "do not cross" line. If you are normally under, you have some calories to spare for today. Eat something you enjoy that is filling but reasonable on calories. Trying to force yourself under your goal will just keep you hungry and increase the risk of binging.7
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Agree with the above if it doesn't happen often. Just eat something you find filling and move on.
If it happens often, you may want to look at your calorie goal. Many women tend to pick 1200 calories as a goal then on top of that don't eat back their exercise calories. 1200 calories is too little for most people, especially if you're active.
If your calorie goal is reasonable, you may want to look at the foods you eat. How is your protein intake? What is your satiety pattern? Some people feel fuller eating a larger volume of food, which means slightly lower fat and more vegetables. Some people feel fuller on higher fat and lower carb. Some people do best with more starchy foods. When you eat something and it fills you up for fewer calories, make a note of it. This is something you will have to experiment with on your own, unfortunately, because outside of general rules like fiber, protein, and enough calories, there isn't template of foods that is filling for every single person on the planet.7 -
If I think that I am really hungry I first try to establish if I am "hungry" or "thirsty". Usually a good cuppa does the trick. If I feel hungry outside of my normal meal times, I double check that I have eaten enough protein.2
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Firstly I would check that the calorie goal I’m trying to meet isn’t unnecessarily and unsustainably low. Choose a realistic rate of loss for your current body size and be patient. 0.5lb/wk is a good rate of loss.
If still hungry at those calories, you can look at switching some food types for more satiating options - a massive bowl of stir fried veg will fill you up more than a few squares of chocolate would for the same calories. Some people find a higher % of protein in each meal keeps them full for longer but everyone is different so play around with this.
Also check out the volume eaters thread for inspiration of other satisfying meal options.2 -
broth. Chicken, beef, vegetable... It doesn't matter lol. To make it like more of a soup, as some veggies and other things if you want.
I like to add shirataki noodles, mushrooms, chives, garlic, lime juice, and sriracha. Ratchet ramen for about 40 cals 😁2 -
I used to be quite hungry regularly sticking to my targets. I ended up doing pretty much what sarabushby said, rather than cooking up what might sound the nicer meal, packing out my meals with loads of veg which don't hit the calories so much but do a great job of make you feel full. It's very rare I feel hungry now.1
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light butter popcorn1
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I kind of like the idea of volume eating so I've been trying to increase my veggies daily. Last night for dinner I had a whole tray filled with roasted carrots, brussel sprouts and parsnips. I'm always hungry again by 7:00 p.m. but last night having a 40 cal. fudge pop was enough for me.
So I guess my suggestion would be to include lots more veggies(or other lower end calorie foods) through out your day? Then pick something light before bed, such as rice cakes, veggies, a piece of fruit, the popcorn or broth as was suggested.1 -
Egg whites and broccoli.
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Every couple weeks I make a big pot of cabbage/veggie soup. It's about 50 calories/cup and so good. It helps when I feel like I just need something to get me through. Here's a link, but there are others that are similar out there. I know it says it's Weight Watchers and I honestly learned about the soup about 17 years ago when I was doing WW. I don't follow that program any longer but love the soup! https://www.food.com/recipe/ww-0-point-weight-watchers-cabbage-soup-128956
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Thank you all so much for sharing what has worked for you. And for the recipe too - will definitely try that! 🍲
I’m so close to my goal and just can’t seem to get there and the hunger isn’t helping (especially later in the day). I’m going to see how the bulking with veggies helps. 🥦🥕🥬0 -
Seconding the broth/cabbage stew suggestions. It helps with the hunger pangs....only for like an hour or so, but if it's 9pm and you just need something to help you make it to bedtime, it's perfect.0
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Inusually try a cup of tea with splenda or a cup of broth. If that doesnt work, I will eat a packet of instant oatmeal or instant grits. They are around 150calories, depending on the variety, and really filling.0
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Blueberries!!!0
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hard boiled eggs0
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