You say you are eating "clean", but are you tracking your food?
Tracking helps me in two ways:
1. It helps me stay within my calorie range. I sometimes have issues with distinguishing between other feelings & hunger, so I track so that I know for certain I've actually had enough calories, and that this "hunger" I'm feeling is possibly something else. So, I have a chance to keep myself from overeating. Conversely, sometimes I really just don't eat enough. So hunger might actually be hunger!
2. It helps me keep my ratio of carbs/fat/protein near the 50/30/20 recommended ratio. I have found that if I do not aim to stay as near this ratio as possible (obviously getting it on the button is rare), I am much less likely to actually feel hunger. For me personally, if I'm really high on the carbs, I'll have hungry feelings even if I'm within my calorie range. So then I know I need to eat some nuts, or something to up my fats & proteins.
Drink LOTS of water. I go through the same thing every now or then. If I keep full w/ water when the hunger steps in my belly full of water make me able to ignore it better.
Fitness Minutes: (71,160)
4,316 9/25/13 2:28 P
You need to allow for some more carbs than what you are doing now, otherwise, you will feel hungry every day and then quit dieting. Go to a dietitian, she can help you figure out how many carbs/starches you need to not feel hungry, to feel satisfied but not load you up. This is for lifetime eating that you are striving for, and your body needs carbs, your brain only works with some glucose, don't be fooled by protein pushers. The dietitian can moderate your daily food intake just for YOU, not us or anyone in your family.
I can make a few suggestions based on your description and *my* WOE…
Very good you’ve cut out processed white products! Great start. Also, excellent for increasing your veggies! Any kind of meat on your salads is a good option, keep doing that! Try some cocktail or other precooked shrimp! I’ve found some cooked langostinos recently (Trader Joe’s and Publix) that are really good. The protein shakes are good additions, too. If you’re craving protein – EAT MORE PROTEIN! That’s not difficult. =D
Now… on the “down” side… One reason you’re feeling hunger is that it looks like you’re still under the thrall of that low-fat nonsense. Get rid of those egg white omelets. Eat whole eggs! Real ones.
Your breakfast (I assume) of fruit and a muffin (which I hope wasn’t covered with margarine or “spread”!) was loaded with carbs. Oatmeal is also fairly carb-y. Carbs *CREATE* hunger and cravings.
If you’re having the munchies between meals, make a bunch of hard-boiled eggs for snacks. I love bacon, and bake a LOT of it and refrigerate it for snacks. I happen to like pork rinds or cracklins, and those satisfy the crispy-snack cravings. They can be dipped in cheese dip, guacamole, nut butters, meat salads… use your imagination! Raw veggie strips are great snacks. You can even get little prepackaged kits for fairly cheap of carrots with Ranch dip, or a few apple slices with peanut butter… better yet: make your own! Not too difficult a task to sit in front of the TV on an evening and make some little snackie packs to take along during your week. How ‘bout some cucumber slices? Some people like sweet/bell pepper strips. Tender raw green beans. Raw julienne squash strips. Homemade mayo is *so* easy! Make some and season it with tasty spices to dip in. Hot-air-popped popcorn isn’t too bad. Do try to avoid the GMO kernels. Then, if you want flavor – drizzle it with REAL butter, and some spices. I make a sort of “kettle corn” with sucralose blend. Sometimes I add some cinnamon. Sometimes I put rotisserie chicken spice on! That’s different.
So, if you’re craving protein, eat protein. If you’re hungry, eat fat. If you’re having non-specific cravings, cut your carbs to a minimum and see if it helps. Or, at least, note if those cravings are occurring fairly soon after eating carbs. That might help you determine where and what the hunger and craving is about.
Eat the whole egg instead of just the egg white (the yolk contains most of the healthy stuff of the egg) - add some good fats to each meal such as avocado, extra virgin olive oil, raw coconut oil, etc. as they will help you feel full longer.
Fitness Minutes: (40,069)
4,472 9/25/13 11:54 A
Greek yogurt stirred in your oatmeal is a good one - the extra protein helps the oatmeal stick with me longer
what exercise are you doing? When I strength train I feel ravenous all the time
Fitness Minutes: (50,999)
2,994 9/25/13 11:36 A
Apple with peanut butter usually fills me up and takes away those cravings...
Fitness Minutes: (9,198)
611 9/25/13 11:33 A
I just got done with a cleanse where I cut out the white enriched carbs so I know how you feel. Add in some more "good" carbs and fiber. Try brown rice, quinoa, couscous, whole wheat bread. It sounds like protein may not be the issue, but carbs instead. Also, are you eating fruits? An apple with a little melted cheese, or banana with some peanut butter may help as well. Lastly, when you are thinking about eating drink some water and wait 20 minutes, if you are still hungry then you may need to eat. Use the tracker, and the guidelines Sparkpeople gives you to see if you are deficient in any vitamins as well.
I just started back eating "truly" clean this week. This means I don't want to eat any enriched white products like bread and white rice etc. I have increased my vegetables having salads with chicken on them a protein drink with veggies and peanut butter etc but I feel like I am craving more protein. I eat oatmeal with nut butter for breakfast. Yesterday I had an egg white omelette full of veggies and some fruit with an English muffin and I was still hungry.Any food ideas. Help!!
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