If a sandwich isn't filling for me (I keep it simple with light bread, lean protein, mustard rather than mayo and lots of veggies) I add a bowl of light veggie based soup or a salad to my lunch. That usually carries me to the next meal...if not I'll eat an apple and lots of water!
Edited by: KATYDID! at: 5/20/2013 (06:16)
Fitness Minutes: (33,020)
21,774 5/20/13 6:01 A
I stood at the supermarket and checked all the breads, comparing nutrition labels, and going for highest fibre, lowest saturated fat, low sugar and high protein. I came up with a couple really good ones that my Dietitian really likes. I also came across a bread bun - like a hamburger bun but much thinner. It is also very high fibre and good protein, and only about 112 calories each. I can have 2 of these, plus some fruit and a cup of tea, and the calories still come in quite a bit under 400. I can get a very filling lunch with two, and adding some quality protein and salads, and the calories are very favourable. I feel that a lot of people don't realize that all bread isN'T created equal.
A problem with sandwiches is that you mentally think you had a light lunch (less calories), so your stomach feeld like you need more. Yet when you enter your toppings and all you realize you actually had a lot of calories. Bread quickly adds up.
I also prefer to bring left overs. I always pack my lunch box when I am finished eating, so that in the morning I only need to grab it from the fridge.
" I realized it was when I stopped eating fast food for lunch and started bringing sandwiches for lunch. I started bringing leftovers for lunch, aka, REAL food not sandwiches and the hunger pangs...gone."
AWESOME that you were able to pinpoint this "trouble area"...
Now, I'm not knocking "sandwiches" in general, as they *can* be a legitimate real-food satisfying lunch, but, they are a problem for me as well.... I am learning that I do much, much MUCH better on the satiety/satisfaction scale when i pare back the simple carbohydrates (aka BREAD). Most of the calories of a sandwich are in the refined-carb bread part. Now, switching to a whole grain (actual whole-grain, not "wheat") bread might help, but honestly, I just don't find the bread to be "worth it." I'd rather have a salady-type entree bulked into a meal by the addition of beans and/or cheese and/or meat, than a sandwich, any day.
I feel the same way about potatoes now, too. I can put so much more food on my plate if i skip the potato and add extra meat & non-starchy veg/fruit, and it satisfies me so much longer...
That Acacia Fiber product sounds interesting. I will look for it next time I am in the store. I usually do eat a diet high in carbs because I find they fill me up as well.
As for the hunger pangs, I think I've figured it out. I kept trying to figure out what I changed, and then I realized it was when I stopped eating fast food for lunch and started bringing sandwiches for lunch. I started bringing leftovers for lunch, aka, REAL food not sandwiches and the hunger pangs...gone. I tried this today and yesterday and I didn't even need snacks to tide me over. So, I don't know why, but sandwiches just don't fill me up apparently. I'm glad I figured it out because it was messing with my body physically. It got to the point where I felt like I was going to pass out and things started getting blurry. I am not sure why I can't do the sandwiches, but at least I've found a solution.
Thanks so much for all the advice! I appreciate it and will use it in the future. More protein, less junk, more fiber, less processed food. :)
Edited by: DWORB415 at: 5/17/2013 (17:44)
Fitness Minutes: (0)
13 5/16/13 1:55 P
I saw this topic on the Dr. Oz show and he recommend Acacia Fiber. It is tasteless and 5 gms of fiber you can sprinkle this on your food or have it in a glass of water before a meal. Start slow and build; you know that it can cause stomach upset to start taking too much fiber at once. The brand that I got was Fiber 35, but several different companies have this. You can take a look in your local health food store. It has helped me a bit. They say you should have about 35 grams of fiber a day. Meanwhile eating these small meals more often, our tummies are shrinking. My husband said the diet is very smart because it works kind of like the lap band. Once our tummies shrink, it will be uncomfortable to eat a large meal at one sitting.
When really hungry, celery or a salad has helped me. We can eat as many vegetables as we are able to.
Do you feel more hungry on high carb or low carb days?
I felt hungry all the time when I started my diet a few weeks ago. After a few days, I decided that it's okay. I can feel hungry, even to the point of feeling uncomfortable, and still wait until the next meal or snack. I realized that in the past I never let myself get really hungry because I was having little snacks all the time, so I wan't used to the feeling of emptying out my stomach between meals. What has helped me is to keep my meals very low in calories so I can have more substantial snacks. I also drink a lot of water, and allow myself one diet soda a day, usually in the afternoon when I feel both hungry and tired. But the main thing that has helped has just been to accept the hungry feeling instead of wanting to fix it.
The problem is when eating a restricted cal diet you have to be really careful to get the right balance of protein carbs fat and fiber or you will feel deprived. On a 2400 cal diet its much easier to feel full on processed junk....I speak from experience...that's how most of us got here! Fiber is a huge one for me - start tracking everything here to find what you're missing each day. You won't know by just tracking calories. I also use the tracker to see what I need at the end of the day. I eat based on what I'm missing....strive to meet those goals for the macronutrients and I think you'll be happier. Read all the labels and ask yourself if what you are about to eat is going to be what your body needs...eventually you will might even start to crave the good stuff.
I appreciate all the help. I don't eat chips on a daily basis, as I've noticed a bunch of you mentioned that. And, a point worth noting is that I did not feel hungry all the time when I was eating more calories with more fattening foods. It's not like I am actually starving myself, yet it feels like it. I snack on nuts and fruits or yogurt but that doesn't stop the hunger. In between meals I feel like I can eat an entire meal for some reason.
I added more protein to my snacks and meals, but that just doesn't seem to be helping. Someone messaged me saying maybe I could try eating smaller meals 5-6 times a day as opposed to 3 larger meals and I think that is worth a shot. I am trying that today, and so far everything is ok. I feel hungry when my next "meal" arrives, but not starving as if I haven't eaten in days. It's only noon, but I will see how it works out for the rest of the day.
As others mention higher protein and fiber will keep you full longer. I find that chips and the like take up too many calories and are not filling enough, maybe sub out some of those for something else. Sometimes I eat a few whole wheat and oat crackers when I need a crunch.
It is about quality calories, not just the math of in and out.
Fruits and veggies are great things to eat, but wo't keep you full as long unless you add a healthy fat or protein. Fruit and nuts or nut butter can be a good combination.
Refined foods and processed foods are called that because when you eat them, the breaking down that takes your body a while to process it (which keeps you fuller longer) is already done. So you are hungry again right away.
Other nutrition people have used a slogan that I try to follow, if it doesn't come from the ground or a mother, don't eat it. I don't completely follow this, as sometimes you need a little sugar, or ice cream, or something tasty, but I figure if I follow it 80% of the time, AND coming in my calorie range, I am doing great. I would wager that I follow it more than that most days.
if you want better suggestions, then sharing what you are actually eating is going to help that. "fast food" doesn't give us an accurate measure of what you were eating. sandwich with turkey breast or ham and spinach and cheese could be anything from a half piece of 100 cal bread with a slice of ham, three leaves of spinach and a third ounce slice of cheese to a 300 cal roll with five ounces of ham, five ounces of cheese, a few leaves of spinach, and 4 Tablespoons of mayo. fruit doesn't help with suggestions either. plain fruit and veggies aren't the most filling foods unless you're either getting some fat and protein with them or eating a very large volume of them. and if you're having an apple, the size of your apple matters. if you're buying the 4-5 per pound, you'd need two apples to have a serving of apples. the 1-2 per pound apples are over a serving. sharing what you are eating now, including measurements, is going to get you better suggestions. so is sharing your age, sex, height and weight. in other words, while 1600-1800 cals might seem like a lot, if you have 10lbs to lose and you're burning 2800 cals a day, it would be consuming far too few calories. and actually a pretty good reason for why you are starving. if you're only burning 1600 and you're eating more than that already, then is when you might need to ask a doctor about it.
The reason I mentioned the burrito casserole, is because it appeared to be a higher calorie, higher fat food in your daily intake....1 serving contains about 1/3 your calories for the day, and 1/3 your fat for the day. Pluse it is a higher carbohydrate food too. Then I saw that sometimes you were having 2 of these a day. I am not sure how it is made, I assume higer fat meat or fatty cheese? Refined pasta?
Fitness Minutes: (33,020)
21,774 5/15/13 6:27 A
When I first dropped from 1650-1850 calories to 1400 cal's (no range) I found myself very nauseous, light-headed, constantly starving and even being woken during the night with nausea and severe hunger pains. I had to go back up and gradually work down in small increments of 50 calories, allowing my body to get used to the change before dropping again. I also had to adjust WHAT I ate - for me it was increase fat (was previously waaaayy too low, and protein. Because previously my fruit consumption was very high, that was the food I had to reduce. Because this created a problem with constipation I had to go with some very high fibre foods - I track fibre too, because under 42g more than a couple days, I suffer :-( I am a very firm believer in weighing all food for increased accuracy, rather than going by 'large', 'medium' etc. I am ALSO a firm believer in using the Nutrition Tracker. To me, this is far more satisfactory than just writing down what we eat, because we can't really see where adjustments and tweaking needs to be made. By using the tracker every day, you can see a pattern develop - more so than just writing it. I also have a spreadsheet that I keep this info on, and I average the calories occasionally because I have found that 1600 calories I can maintain, less I can lose, and more I can gain. I reached my goal over 2 years ago, and I STILL weigh all of my food and enter it into the nutrition tracker, AND keep my spreadsheet - I have notes on it re tiredness, poor sleep, extra exercise, pain, etc. because all of this can influence how much I eat.
Don't just bring lunch, bring snacks as well. I even keep low calorie granola bars in my desk for those days that I will be stuck in meetings and am unable to eat my normal food.
Also think of things that keep you full longer, but have low calories. Basically your are on the right track. But sometimes you need to get your perception adjusted. Sometimes you actually feel hungry because your mind is telling you either that you have eaten little or deprived yourself.
The other question is how much you exercise. If you burn a lot of calories a week 3000 or more, you might need to up your calories a bit.
On days I do my long run I always feel like I am starving, and that day I do need to eat more otherwise it will continue a couple of days
Fitness Minutes: (21,827)
1,381 5/15/13 1:49 A
One thing that helped me out was to watch "When" I am eating my calories. Personally I do best with smaller meals, and several quality snacks (about 15 g-20g carb with some protein). I try to make sure I eat about every three hours...and include one of those snacks during my exercise if its over an hour long. When I do this, I feel better...and am so much better about eating in control! Hope you find something that works well for you
I also checked your food tracker, and it looks like you've only been doing this for a month at the most (tracking kinda skips between early April and now) - and almost each tracked day in March and April has 2100-2400 calories. So suddenly dropping to 500-800 less, your body will be hungry until you get used to it!
I had a very similar situation when I first started. Previously I ate about 2300 calories a day, and my original calorie range of 1300-1650 was just too low compared with what I had been used to. I added exercise so that I could eat more calories, and also added some time to my goal so I could lose slower, and not be hungry. I've found my body is happiest with a max of 1850 calories.
I would also make sure you're being really honest with yourself with your paper tracker. I feel like there's a lot of room for error, both on eating too much AND not eating enough! If it's working for you (truly working) then by all means stick with it. I personally wouldn't want the extra step of calculating and I would probably have trouble with it. The tracker here is great and saves me a lot of trouble.
Also, I was wondering what is wrong with eating a burrito casserole? I like to cook and it's a dish I make from time to time. It's about the normal amount of calories in a regular dish, so I don't see why that is so bad?
I went back and looked at my tracker from when I logged my food online. I don't drink as much coffee anymore so I'm not using that much cream. I don't really keep track of my fiber intake, but I get enough protein.
I haven't been tracking on Spark People, but I keep a written food journal. I haven't been wasting calories on junk food and sweets. I actually don't eat sweets that much anymore. When I eat chips, it's a single portion if I am bringing a sandwich for lunch. I've been eating between 1600-1800 calories recently.
I looked at your nutrition tracker. It is very difficult to give suggestions since you have not been steadily tracking. Nothing really since April 17th. On those days I see hundreds of calories in burrito casserole, sweet creamer, candy, dorritos, etc. These foods will not give you the feeling of fullness for long.
For fullness start reaching for: -- 60-90 grams of protein rich foods daily coming from lean sources: eggs, lean beef and pork, turkey, chicken, fish, seafood, tofu, beans, lentils, lowfat milk and yogurt, etc. --start tracking your fiber---are you getting at least 25 grams daily?? Reach for whole grains, and 5 servings of fruits and non-starchy veggies daily --cut way back on those calories with little nutrition: candy, creamer, chips, etc
I am trying to eat less and to eat healthier. I quit eating fast food for lunch. Now I bring my lunch, which is a sandwich with turkey breast or ham with spinach and cheese. I also bring chips sometimes and an orange and an apple. My breakfast and dinners are about the same as what they were before. All I've really done is add more fruits and vegetables and eliminate fast food and soda so far. But I am ALWAYS hungry. Not even hungry, it feels like I am starving all the time. I snack on almonds in between breakfast and lunch and then another snack of either almonds, yogurt, or peanut butter on a slice of bread in between lunch and dinner.
It seems like I am just always starving. I am not talking about food cravings or just being a little hungry. I don't understand how my body feels this way if I am getting enough calories. I am getting at least 1,600 calories. I am concerned. Should I just deal with the hunger, although I'm not sure if I can just ignore it as it is constant? Or do I need to see a doctor?
When I have a serving of nuts it doesn't really fill me up. My body still feels starving. I eat an apple and an orange, but that isn't enough either. I don't know if this is normal....:/
Also, I drink a TON of water. I always have, ever since I was young. I drink well over 8 cups of water a day. That doesn't help to fill me either though.
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