Hungry all the time

what did you set your rate of loss as? are you logging accurately?

Eating less will often trigger hunger signals. I find that last about a week. 1520 isn't too bad though. Maybe increase that for a couple days and then slowly cut back. I find that getting enough protein, fat, and fibre makes a big difference in how hungry I feel. Maybe look at what you are eating and see if you can make some adjustments that are sustainable for you.

For protein, eggs are really good I think. Do you like cottage cheese? I think it goes well with fruit or vegetables. I've substituted the starch (potato, rice, pasta) in my meals with cottage cheese.

amummystale wrote: »

This might be a stupid question but what sort of things should I be having to get more protein and fibre? I feel like 75% of my diet is carbs most of the time and I get lost coming up with other ideas. I eat meat daily and I eat lots of eggs

For protein, I usually have meats, dairy products, eggs, egg whites, and protein powder (when needed - lately it's more needed than usual, because I'm trying to get by on limited grocery trips). I have been more carb heavy lately myself, with everything going on, I've been baking my own buns, tortilla wraps, and biscuits, and they are so hard to resist. Fibre is mostly fruits, veggies, and legumes.

ayshamc wrote: »

Hi, Just a thought - do you drink a lot of diet soft drink? I was drinking LOADS (and have done for years) and was constantly hungry, I mean ridiculously hungry . I am at 3 weeks today with none and it has literally changed my life, my appetite is a whole different story.

I know this is true for some people, but not for everyone. For me, I find it's a nice way to indulge a craving for a sweet flavour without adding a bunch of needless calories. This is important to highlight how different everyone can be.

Oh absolutley! Was just a thought - I was drinking way more than just indulging a craving, I was just super surprised how not having it has affected me, I had heard it might but didn't realise it would be as much as it has.

Whatever works for everyone

quiksylver296 wrote: »

Another protein idea - my breakfast every morning is plain greek yogurt mixed with protein powder and some frozen berries (allowed to thaw). I mix up the flavors of powder and the type of berry to keep it interesting. I'll do chocolate with strawberries, lemon with raspberries, vanilla with mixed berries, etc. My current favorite is vanilla with a serving of light cherry pie filling, reminds me of cherry cheesecake!

My breakfast is approximately 50 grams of protein by itself. If I don't protein load my breakfast, I never meet my protein goal for the day.

This is a great idea! What's the average calorie count for this? It sounds like a great summer breakfast.

One of the easiest ways I know of to increase protein is to mix additional egg whites in with your eggs. You get 5 grams of protein for only 25 calories. To add more fiber I add vegetables to my eggs as well. My ratio of eggs to vegetables would make the dish more properly named vegetables with eggs. Spinach, onion, bell pepper, and riced cauliflower are very common ingredients for me.

Protein, fiber, and volume do the most for me. I add low calorie items to just about everything to bulk up the volume.

amummystale wrote: »

Thanks everyone for the help. I'll finish off today as planned (mostly due to needing to do a shop) then tomorrow I'll try swapping the ratios of foods around and make sure I drink lots of water

You might need to adjust things a few times before you get it just right, but keep playing with it. You'll get there, as long as you don't give up!

Too much protein bothers my stomach big time. How old are you? We need less calories as we ago. Also, maybe you are mistaking hunger for thirst.

To be honest, you can expect some hunger pains as you lose weight. Keep good snacks around like celery and carrots, to help.

you'll adjust quickly. just hang in there.

Here's a few "low(er) calorie meal options" that I use from time to time:

50g whole egg goes with up to 100g of egg white. If you're desperate for calories and willing to compromise, I've pushed it up to 50-150.

apples are filling to me bananas are not. many people are the exact opposite. some find neither or both filling. For me... it's apples. Eating an apple about 20-30 minutes before a meal allowed me to make that meal smaller.

an apple can easily get cubed into a 650g tub of 0% yoplait source with sucralose. add about 10-15g of all bran bud cereal... and you're pretty full for a bit... not terrible protein. Not terrible calories.

oatmeal / creamed wheat can be done both sweet or savoury. you could even use an egg or egg white mixed in. For sweat LIQUID sucralose (I had to resort to third party from amazon) truly has no calories. packaged splenda still have a FEW calories.

0% greek yogurt, or 0% skyr can pretty much go ANYWHERE. Potatoes? check. On top of fruit? check. In oatmeal? check. in soups? check. Different brands are either slightly less sweat and suitable for such uses or more sweat and better suited to eat by themselves, or to serve as a thickener for the aforementioned fairly runny 0% yoplait. or to eat as a dessert with maybe some cocoa powder and some fruit! Heck you could even mix in canned pumpkin (not the pumpkin pie, just the plain pumpkin) and pumpkin spice or cinnamon!

jello refrigerated puddings at about 60 cal can also go into a tub of yoplait! or you can add 5 to 8g of all bran buds on top.

You can also make the "no fat no sugar" jello puddings but instead of using 500ml of skim milk you could use a couple of cups of unsweetened vanilla cashew milk... and maybe 12.5g or so (45 to 50 Calories worth) of fat free powdered milk

There exists no frozen dinner or canned soup or instant noodle soup bowl that doesn't get an infusion of 240 to 500g of vegetables when served/prepared (some veg have a lot more calories than others).

Onion / garlic makes things heavier... i.e. you feel more full after eating things that contain the,

Why waste calories on flavourless cheese? Use LESS of STRONGER flavoured cheese!

Have you looked at the calories and macros of a 450g tub of tomatoes, some onions, cucumbers or pickles including hot pickles if you like hot stuff, and one of the flavoured mini cans of tuna (the sub 120 Cal for a tin ones?)

Hey: you may enjoy all of this (yeah right), or you may be running away in dismay.
Doesn't matter.

Experimenting with figuring out what satiates you for fewer calories is what half the fun of eating at a deficit AND logging is all about... the other half is watching the whole process work to lose weight!

Yay! Just make sure you're still getting enough calories. I'm glad you feel fuller.

Cut out anything sugary or sweet, and limit how many starchy carbs you take in in a sitting. The sweetest thing you eat should be some fruit (not fruit juice) or a couple squares of as dark as you can stand chocolate. The more sweets you eat the harder it is to transition to healthy foods. You'll continue to have cravings and feel hungrier if you keep sweets in your regular diet. Sweets and starchy carbs bounce your blood sugar/insulin all over which makes you hungry as hell. Right now, bag up all the junk and candy and throw it outside. Don't bring anymore in. Give it a couple weeks and your body should start adjusting to having a steady energy source instead of yoyo-ing all day. The less sweet food you eat, the less you'll miss it.