Problems with hunger

EvanKeel · May 2012

Hi all. New here. I apologize if this is has been discussed in detail before. The nested structure of the search results were kind of tiring to follow.

Here's my problem. I'm hungry. All the time. Eating what appears to be a full meal based on my calorie goal for the day just feels like an appetizer, and I find myself thinking, "That was good. Now what's really for lunch?"

I don't know if that's because the calorie goal is just significantly lower than I'm used to or what.

So what do y'all do when you're hungry but you know you have budget for the rest of the day?

Laurakbg · May 2012

Hi! There is a great thread on here where people take pictures of their meals and post them. It is a really great way to see how to get the most filling foods for your "money" (calories). I will see if I can find it and link it.

I also battle with hunger, and two things that help me are:

- Drink lots of tea. I make a thermal carafe of tea that holds about 40 ounces and probably drink at least 2 per day. If I'm hungry I drink two cups of tea first and then decide whether I am really hungry. Often my tummy is full. I think the warmth and flavor helps more than just water. Yogi brand teas are great - I love the Perfect Energy.

-Google the recipe for "Weight Watchers Zero Point Vegetable Soup", or message me and I will give you my recipe. This is a filling, nutrient rich soup that is only about 50 calories per cup. It is full of fiber so it is filling. Try eating a cup before meals and in between as a snack.

Good luck, and keep going! Feel free to friend me. The more you learn, and the more you eat healthily, the easier it gets!

jilliew · May 2012

Eat protein protein with every meal (lean, preferably - chicken, fish, lean beef, tofu), make an effort to get your dail fibre requirement, drink lots of water, and have healthy protein snacks between meals (my coach reccomends under 200 cal and at least 10g of protein, one in the morning and one before supper, and something before working out if that's what you do).

That's the stuff that works for me! Hope it helps!

jilliew · May 2012

Hi! There is a great thread on here where people take pictures of their meals and post them. It is a really great way to see how to get the most filling foods for your "money" (calories). I will see if I can find it and link it.

I also battle with hunger, and two things that help me are:

- Drink lots of tea. I make a thermal carafe of tea that holds about 40 ounces and probably drink at least 2 per day. If I'm hungry I drink two cups of tea first and then decide whether I am really hungry. Often my tummy is full. I think the warmth and flavor helps more than just water. Yogi brand teas are great - I love the Perfect Energy.

-Google the recipe for "Weight Watchers Zero Point Vegetable Soup", or message me and I will give you my recipe. This is a filling, nutrient rich soup that is only about 50 calories per cup. It is full of fiber so it is filling. Try eating a cup before meals and in between as a snack.

Good luck, and keep going! Feel free to friend me. The more you learn, and the more you eat healthily, the easier it gets!

BTW, where is this picture thread!? This sounds immensly entertaining to me. I love seeing what other people are eating, because I'm a very inexperienced cook and I need ideas!!

annsayegh · May 2012

Upping your excercise will allow you to eat more calories. If you want to eat more, get movin! It really helps!

myfitnessnmhoy · May 2012

1. Start tracking carbohydrates, fats, and proteins. Eat these in balance. I was REALLY hungry to start out, but getting them in balance helped a LOT.

2. Exercise. It earns you more calories. Exercise calories taste the BEST.

3. Cinnamon gum is awesome. It's like a snack and cinnamon is an appetite suppressant. It got me through a lot of rough hours when I started out.

chubby_checkers · May 2012

Are you hungry hungry or just bored hungry? If you're hungry hungry after eating, you might not have your calorie goal set high enough. Include more protein (as another poster said) and add some fats. Those help me feel full for awhile.

lavieboheme1229 · May 2012

When I first started, I was incredibly hungry all the time. Well, I was also 6' and weighed 212 pounds. To get there, you have to stretch your stomach out pretty far. It took about a week or so for my stomach to shrink. In the mean time, I *****ed, groaned, complained. Drank a lot of water. And if you start 200 calories over your goal, and work your way down by 50 or so calories every day, it might help. String cheese is great. an orange. lots of water. and good girlfriends who will listen to you *****

Moniqua1 · May 2012

I had the same problem and found that granola granola granola helps! I eat it for breakfast sometimes, in my yogurt, as a granola bar. I hear it works because your body doesn't break it down quickly so it stays with you. I eat alot of salad (i know, doesn't SOUND filling but its filled with water so you get fuller easier (feel free to add almonds or chicken or fruit or all of it lol) I also snack on raw broccoli and califlower. I'm never hungry and feel like I'm eating too much to fill my calorie requirements.

LovelyLifter · May 2012

Open your diary

it would kinda give a better idea of how to help you

EmBlazes · May 2012

Eat protein protein with every meal (lean, preferably - chicken, fish, lean beef, tofu), make an effort to get your dail fibre requirement, drink lots of water, and have healthy protein snacks between meals (my coach reccomends under 200 cal and at least 10g of protein, one in the morning and one before supper, and something before working out if that's what you do).

That's the stuff that works for me! Hope it helps!

I concur. Personally I found that when I started going Low GI on my carbs I felt a lot less hungry (so cutting out bread and eating more brown rice and pasta). It's different for everyone though. You might also be able to slightly increase your calories for the day and still lose weight (perhaps not as fast). It might be more sustainable than being hungry all the time.

Good luck! :flowerforyou:

Laurakbg · May 2012

Here is the link to "Show your Food"

http://www.myfitnesspal.com/topics/show/612603-what-do-your-meals-look-like-let-me-see-pics

Also, OP, can you open up your diary? If we see what you are eating we can be more effective in helping you.

katilynnegray · May 2012

bump

Elizabeth_C34 · May 2012

It's pretty much impossible for us to help since you have nothing in your food log.

As for me, I focus on whole grains, lean proteins, and complex carbs to keep me fuller. You just have to keep working at it until you find something that works for you.

BodyFuel · May 2012

Do not skip snacks between meals, this will hold you over. Add a large amount raw veggies to your meals like carrots, celery, etc.
These fillers help a lot.

lkcuts · May 2012

When I first started I was like that too.some days I still am more hungry than other days, depending on what I eat. I just ordered on line, some Shirataki noodles and received them today.
They have a soluble fiber in them known as glucomannan.Once you eat the noodles they expand in your stomach which is supposed to ward off that hunger and make you feel fuller.
I just cooked some , added a touch of sesame oil, and 1 teasp of soy. On the side I took a little more sesame oil and flashed cooked (like a wok),chopped green peppers, onion and a little shaved carrot. Added that to my noodles and it was great. I am feeling more satisfied right now but we shall see how long it lasts before dinner. (I ate them for lunch)
There IS a different texture compared to pasta noodles,but they take on the flavor of whatever you season them with.I think they are gonna be my best friend!
You do have to watch, as I hear they can constipate you, I take liquid minerals in the morning and an omgega 3 fish oil capsule so hopefully that will counter act that problem.
They have zero calories,are soy free,gluten free and cholesterol free. I got the sampler packs that came with fettachini,angel hair pasta and rice. I figure anything is worth a try.

EvanKeel · May 2012

Thanks all for the suggestions so far. It's appreciated.

As requested, I opened my diary..once I found the setting for it.

As an answer to some questions that have been asked, I do exercise. I just haven't tracked any yet ( day 1 and all). It's combination of cardio and strength training. My food tracking has been really informal before now. I've just tried making better decisions about my meals without thinking specifically about the calories. I suspect this is now insufficient given my current plateau.

sandrajune72 · May 2012

Upping your excercise will allow you to eat more calories. If you want to eat more, get movin! It really helps!

^this^

chachita7 · May 2012

There isn't much to go by on your diary but the itty bitty you do have on there shows that you are eating high calorie low protein... up your protein intake by meal, lower the calorie and include snacks during the day... by doing so you will be more satisfied

Best of luck to you...

BlackCherryBerry · May 2012

I find this to be and the same for me too, especially within the 1st 2-3 weeks of beginning a calorie controlled diet, I say to myself I have to go through it, or I only eat fruit, such as grapes or bananas. I also try not to eat after 8pm and will only have herbal/normal tea if I am really struggling. The stomach has to shrink and get used to the new portion sizes!!

I can recommend scrambled egg whites, grapes, bananas, diet cream soda/7up if water is beginning to bore ... oh and baked beans!! (seasoned to desired tastte) I use dried thyme, black pepper etc. I only eat nimbles bread or kingsmill crust away as you can have more later as the calories are low.

I excercise and have to burn atleast 700cals per session, soo increasing to 1000 as I want my old fitness back.

All of the above is just TIPS, you know what works for you!

Good Luck!!

Woooolywool · May 2012

Upping your excercise will allow you to eat more calories. If you want to eat more, get movin! It really helps!

Precisely!

I simply think that you should listen to your body. Hungry? Eat something.

infamousmk · May 2012

Make sure you're logging everything you eat, and make sure each meal contains protein, carbs and fiber. Also, eat enough. I don't know what your height, weight, goals, etc. are, but if you don't have a lot to lose and you've set your diary to 1200 calories, you are *of course* going to be hungry! Log everything, and save room in your calories for treats some times. Personally, I like to keep extra calories or work out extra hard so I can enjoy my beers!

Lady Homebrewer - 3yrs
MFP Smarty-pants and sometimes food logger
Also, boobs.

myfitnessnmhoy · May 2012

As requested, I opened my diary..once I found the setting for it.

One day does not a habit make, so anything we say would be pure conjecture.

But one thing that jumps out at me is... Lose the "fruit sours", they aren't giving you anything you need and that's 135 calories that could have gone into two hardboiled eggs or a small serving of oatmeal, both of which have SUSTAINING calories that will keep you from getting hungry.

Also, watch the sodium in the rest of your meals. Sodium makes you thirsty and a lot of people mistake that for being hungry (this is the origin of the myth that eating Chinese food makes you hungry an hour later - it's actually dehydration from the MSG and you're THIRSTY).

And for the first couple of days, you may end up going over your calories. Forgive yourself this as you adjust your food to more healthy stuff. Try to make sure you eat all the fats and proteins and good non-sugar carbs you need, even if it means going over your calories for a day or two. You'll find that once you feed your body ALL the macronutrients it needs, the hunger will subside and you can drop the sugar because you won't crave it so much.

And drink lots of plain water. Especially if your sodium is anywhere near the levels implied by the BBQ pork, Blue Diamond Almonds (plain are better for you), and stir fry.

MORE VEGGIES. Veggies are filling, low-calorie, and give your body lots of nutrients and fiber. Fresh or frozen peas, green leafy stuff like romaine lettuce, cucumber and celery, all good grazing foods.

runlaugheatpie · May 2012

I eat within a half an hour of waking.
Then I eat again every few hours.

Mostly I eat in this combination: protein, vegetable, fat (good fats) every couple of hours.
where's the bread, crackers, rice, pasta you ask? There isn't any, but that's up to you of course.
Snacks if i really need them are veggies and more veggies
"carb" snacks - yoghurt and fruit

starting out you are going to be hungry
drink lots of water
and drink herbal tea

and you have to just play around and get used to it all.

My advise though? Protein, vegetables, good fat, a little fruit and good grains if you really have to have them. Eat real food.

Laurakbg · May 2012

I eat within a half an hour of waking.
Then I eat again every few hours.

Mostly I eat in this combination: protein, vegetable, fat (good fats) every couple of hours.
where's the bread, crackers, rice, pasta you ask? There isn't any, but that's up to you of course.
Snacks if i really need them are veggies and more veggies
"carb" snacks - yoghurt and fruit

starting out you are going to be hungry
drink lots of water
and drink herbal tea

and you have to just play around and get used to it all.

My advise though? Protein, vegetables, good fat, a little fruit and good grains if you really have to have them. Eat real food.

^^ this

Laurakbg · May 2012

Thanks all for the suggestions so far. It's appreciated.

As requested, I opened my diary..once I found the setting for it.

As an answer to some questions that have been asked, I do exercise. I just haven't tracked any yet ( day 1 and all). It's combination of cardio and strength training. My food tracking has been really informal before now. I've just tried making better decisions about my meals without thinking specifically about the calories. I suspect this is now insufficient given my current plateau.

yeah, the logging is a pain at first but it is absolutely KEY to success, IMO.

XXXMinnieXXX · May 2012

More protein and fiber makes a huge difference! Wish I'd learnt that earlier as it makes is so much easier.I went to settings, tools, change goals and went to 40% carbs, 30% protein, 30%fat. This combo really worked for me I feel fuller and a lot more energetic! Hope this helps! X

EvanKeel · May 2012

Thanks for the advice, all. Today was a little better than yesterday. I'm trying to add more fiber and protein. I've never been a huge vegetable fan so eating veggies for the sake of eating veggies isn't likely to be a lasting change for me. Baby steps, i guess.

graelwyn · May 2012

I find that what gets me full is eating plenty, and I mean plenty, of vegetables such as broccoli, mushrooms, mange tout, spinach, along with boiled/grilled fish, as well as snacking on things like hard boiled eggs ( I prepare 6 at a time and keep them in the fridge with shells on, ready to grab), cottage cheese, fruit(pears are very filling), greek yoghurt with things stirred in and diet hot chocolate(yeah, has sugar in it, but it can be filling)

BobsLittleBird · May 2012

Plus exercising helps suppress appetite naturally.

melbaby925 · May 2012

I'm a big fan of eating more - figure out your TDEE (Total Daily Energy Expenditure) and eat anywhere from 15-20% below that. You'll lose, you won't be hungry, and you will eat more than MFP tells you to eat. Check out my diary if you want to see what I'm doing - also Saturday is my Treat day, and I eat everything (except most grains - I'm celiac, but I can tolerate corn).

I didn't see any logged exercise, so you will want to track that as well as your food. And learn to love the veg. A little at a time, work in what you can tolerate.

Problems with hunger

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