You want to eat foods that don't spike your blood sugar. By not doing this, your body doesn't release a bunch of insulin. When it does that, you get low blood sugars, and hunger happens.
Foods that are more complex, or proteins, will do well. High fiber foods that break down slowly. Pop or fruit juice for example give you a huge spike in blood sugar, you feel great, but insulin is being released to store that glucose. As it does, your blood sugar will plummet, you will no longer feel full of energy, but have a crash, and as your blood suagr approaches 70, your body will say " FEED ME! ". A chicken breast, or a fiber one bar will be digested slowly on the other hand, and keep your blood sugar in the middle, say 110 for hours. You will have energy, and not feel hungry till you burn through the meal.
I take this to the extreme with lower carb, and avoid all the foods that cause hunger at all, but eating foods that are low on the glycemic index will probably be a huge help for you.. lean meats, complex carbs, leafy green vegetables. Then you can add healthy fats, fruit, and dairy to fill out your menu.
one thing i am learning in Weight WAtchers is to eat more fruits and vegetables -- eating more fruits and vegetables will make you feel fuller than you are. Why? because your body has to work harder to digest them making you feel full. and they are lower in calories
1. Make sure you are eating enough calories. 2. Increase your Breakfast calories and add some more protein and fat. Some people in here act like they are afraid to eat any fat at all. You need some fat in your diet. Make sure you are getting in what they advise.
I was hungry too all the time like soon after I ate breakfast. Changed my breakfast. I was eating low fat, low protein , high carb breakfast. Now it's high protein, higher fat, less carb breakfast. I can go 4-5 hours without eating and not be hungry. The calories are basically the same too. I eat the bulk of my carbs in the evening
Fitness Minutes: (18,075)
1,260 4/21/12 8:39 A
I would suggest as well a bit bigger breakfast. 1 egg and 1 eggwhite with veggs And I realized that I m getting faster hungry If I eat toast (white or whole doesn't make a difference) - but if I eat rye bread I m much longer full.
Normally I'm only starving when I do not eat enough cal. or not the right one.
with more protein I m much longer full ...
Fitness Minutes: (4,362)
3,171 4/20/12 11:22 P
Fitness Minutes: (89,216)
7,523 4/20/12 10:10 P
Personally, I don't think it's about "carbs" rather nutrition. -- I have just finished reading "Eat to Live" by Dr. Joel Fuhrman.
His formula: Health = Nutrients / Calories He feels that one's health is predicted by one's nutrient intake divided by one's intake of calories.
Here's the questions he asks:
1 - What if all Americans ate a large bowl of green salad daily? 2 - What if all Americans had a large serving of steamed greens/vegetables daily? 3 - What if all Americans ate a cup of beans daily? 4 - What if all Americans had at least an ounce of raw seeds and nuts daily? 5 - What if all Americans ate at least three fresh fruits daily? 6 - What if all Americans had some tomatoes, peppers, onions, mushrooms, herbs, and garlic daily?
He feels that our goal should be 1# or more of fresh fruits and veggies EVERY DAY + 1# cooked /steamed veggies. This is where the macro & micro nutrients that FEED our bodies are located.
I do not count calories. I eat fruit or veggies when I'm hungry. AND the scale is going DOWN. (And it is those "stubborn" plateau pounds that have been so annoying!) ...plateau GONE!
Fitness Minutes: (14,252)
9,673 4/20/12 8:58 P
I would suggest sharing your nutrition and fitness trackers here on Sparkpeople so we can see what you're eating, and in what amounts; It can be tough for us to do the math in our heads. :)
Make sure you're not undereating; one common complaint around here is hunger, and we come to find out that someone is eating 1200 calories while working out! It's important to fuel your bodies, no matter what it is you're doing.
By sharing your nutrition tracker, we can help you more specifically!
Fitness Minutes: (15,322)
449 4/20/12 8:25 P
You might want to spread your food out. Example - Breakfast eat your egg whites and bread. 1-2 hours later - eat banana 1-2 hours later yogart Next you will want to eat something with protein.
I would also change the 2 egg whites for 1 egg. I feel fuller that way.
You need to know what makes you feel full. Here are mine: I tbls of peanut butter, greek yogart, carrots, can of chicken.
Drink water - take your vitamins.
Fitness Minutes: (4,362)
3,171 4/20/12 8:01 P
I also agree that you need to increase the Fat and protein in the morning.
I would NOT suggest drinking your calories. Drinking 200-300 calories in a couple of minutes does not teach you to recognize your hunger cues. (You have probably heard..It takes 20 minutes for your brain to register it full...)
Don't be afraid of fat. If you're having problems with satiety, you need to increase your intake of it, not decrease it. Try a higher-fat, higher-protein, lower-carb diet for a couple of days. Worst case, you've spent two days eating in a way that doesn't work for you.
Is there any reason you are eating egg white's only? The yolk contain all kinds of nutrients, and the fat in them might help you stay full longer.
Fitness Minutes: (9,988)
34 4/20/12 4:30 P
I was having the same problem and I started drinking Lean Shake 25 by GNC. It has 25g of protein and only 200 calories per serving with lots of other vitamins and minerals that you need anyway. I drink it at breakfast. Sometimes for supper. It depends on what is going on. But it helps with the hunger issue.
If you are feeling true hunger that means your body is lacking something. Possibly you could eat a little more protein for breakfast like 1 egg with 2 whites and add some veggies like spinach...or whatever you like. Even a little cheese if you make an omelet. Also an added fruit.
For snacking in between you can try some nuts and dried fruit.
This is a problem I struggle with, too. I started on SP 15 months ago and in that time have been eating pretty healthy at least 90% of the time. Yet, my body still hasn't adapted to the lower level of calories and I am always starving. I analyzed when I am hungry and have found that a lot of time, it's when I'm at work and am actually just bored. My lunch is sitting at my desk right next to me so I grab part of it and start eating. Then I end up eating the whole thing before lunch time and am starving all afternoon long.
I also developed a personal hunger scale that lists on a scale of 1-10 how hungry I really feel. A 10 means I'm starving, shaky, feel light-headed and need to eat now. A 5 means I am OK -- not really hungry but could eat something. A 1 means I'm so full I can't move. I try to determine exactly how hungry I am before I eat. If I'm not really that hungry I try to hold off a little longer.
For the boredom, I try to find something else to do. Since I'm at work, I can't get up and do something else to distract myself, but I have started chewing gum (to keep my mouth happy) and drinking lots and lots of water. I also eat celery because it is so low cal but it keeps my mouth busy. Sometimes I drink diet soda and that keeps my mouth busy and my tummy happy so that helps. I'm building up a little arsenal of tricks to use!
I also tried upping my protein. Like most women I know, I prefer and tend to eat more carbs. A lot of fruits and veggies have tons of carbs in them! Who knew? LOL So I started trying to eat foods with more protein, like Greek yogurt and tuna, but it didn't help much either.
This question (What can I do to avoid being hungry all the time) has been asked many times on here and one time someone answered that it won't kill you to be a little hungry, and think of all the poor people who don't have enough food to eat. So sometimes I think of that, too.
I hope this gives you some "food" for thought and one of these ideas might help you. Good luck.
Fitness Minutes: (185)
5 4/5/12 2:17 P
For breakfast at 8am this moring i had: 2-egg whites cooked in less than a tablespoon of butter(Salted, since have not had the time or money to purchased otherwise. I am trying to manage this week with foods already in the fridge) Oroweat Oatnut toast Banana Half a cup of 2% milk. Then around 9:30am i felt hungry again. So i had a vanilla low fat yogurt with added blueberries and strawberries. It is now about 11:15 and i feel hungry again. I try drinking as much water as possible, because many we tend to confuse thirst with "hunger". I purchased a Dasani 1.5 liter bottle and drink as many bottles as I can. I am taking Nurtrition classes at school to learn as much as I can. But, coming from a family of 5 who ALL make bad choices, I find it difficult to stay motivated.
Have you tried a protein shake? These always make me feel very full, for not too many calories. I use Now Sports Whey Protein, mixed with unsweetened almond milk (you could use fat free or low fat milk though). You can add half a frozen or fresh banana to help with the taste, though this protein is pretty good either way; especially if you're hungry! I had one the other day around 4pm, had a pretty active afternoon, and then went running at night, and never felt hungry. I didn't even want dinner, but since I was way below my suggested calories range, I did eat a little something after running.
Hunger is closely tied with the types of foods you are consuming, getting adequate protein and fiber.
Check your nutrition tracker. Are you getting at least 60 grams of protein daily and 20 grams of fiber. How many refined, processed type foods are you eating daily?
If you make your nutrition tracker public, we can give more helpful tips. Let me know if you need the steps to do this.
Fitness Minutes: (185)
5 4/5/12 1:41 P
How can I manage my hunger? If possible... I can eat a healthy full sized meal but after an hour, my stomach already feels empty and have the urge to eat! I try telling my self that I AM NOT HUNGRY and ignore it. But after 20min or so, my stomach feels empty, hot and I get minor headaches. Keep in mind I just started making healthier choices. But I've always had this problem of constantly being hungry but always made horrible eating choices hence why i gained so much weight in a short amount of time. It could be due to stress, but I NEED A WAY TO CONTROL IT!! Any suggestions?
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