Fitness Minutes: (2,155)
10/2/13 4:59 P
Honey, are you absolutely positive that 5-min-after-eating sensation wasn't acid indigestion and not hunger pangs? I get that occasionally and it is very, very hard to distinguish between them. The only way I can know for sure (other than if it's the third day in a row of it or something) is to take an antacid and wait 15 min. If I feel better, I wasn't hungry.
Feeling hungry again an hour after a stomach-filling meal with low but reasonable calories -- could be perfectly normal and at worst a sign you're cutting the calories just a little bit on the slim side. Feeling hungry five minutes after a too-small snack, likewise. Feeling really hungry five minutes after the aforementioned meal? Maybe not normal.
that day looks a little low in fat to me. it may be that certain combos of food just don't fill you up or keep you full. it would be worth it to note that this meal didn't make you feel full and to compare it with the meals that do. if it were me i would incorporate either the rice or the quinoa into the casserole along with the beet greens. i'd serve it with a salad and a roll and probably a baked potato as well. but baked potatoes are the most filling food i know of, at least for me. i'd also add a little granola to my yogurt and apple and i'd try and find something else to have with lunch. i find that those tons of veggie sandwiches just don't leave me as satisfied as i should be, so i tend to have leftovers instead.
I don't think I had too many carbs. I had like half a cup of quinoa and rice mixture, a mini bagel, and a relatively small whole wheat pita. Oh and a yogurt and some freggies. I tend to naturally carb cycle. One day, I'll have a sweet potato with my dinner and the next, I'll just go "lean and green" and pair some protein (like salmon) with a lot of veggies. It just depends on my mood. I don't find I'm any more or less hungry. If I've had a lighter day with breakfast and lunch, sometimes, I'll just have the extra calories for a carb during dinner.
I'm not sure how much I trust the Sparkpeople Fitbit adjustments. When I have Fitbit synced with Sparkpeople, there are times when my adjusted calorie goals are equal to or more than what Fitbit said I burn. I burn an average of 2,300-2,500 calories a day on a typical day (11,000 steps), and on a more active 15,000 step day, I'll burn close to 2,600 calories or more. There's no way I should be earning as many extra calories as Sparkpeople says I earn. A range of 1,300-1,700 calories or so is perfectly fine for me- especially with not counting fruit and veggies. Depending on how active I am, where in my ranges I stay, and how much fruit/veggies I eat, that should be enough for me to lose 1 to 1.5 pounds a week.
I just decided to try to go back to the 1,200 calorie diet PLUS free fruit and veggies because I'm trying to lose weight for a DietBet.
Since I already have a $100 Fitbit and I don't trust how Sparkpeople does the calorie adjustment for FitBit, I'm not interested in the Sparkpeople tracker. If I find my calorie burn starts to creep where a 2,600 calorie day is the norm, I'll probably bump up my ranges.
Fitness Minutes: (85,382)
10/1/13 10:51 P
According to your fitbit entries you're burning an extra 900 cals or so a day. At your weight and burning that many calories... 1500 cals would be the bare minimum I would eat. When exercising that intensely, you're going to have eat enough to sustain such an activity level. I'm not sure what your weekly goal for weight loss is but I burn about 2500-3000 cals per week (probably a lot less than you!) through exercise and am fairly active outside exercise, I'm 5'2 and 118 lbs (small!) and eat 1700 cals to lose 1 lb/week. Just to give you an idea. I've tried only eating 1400 cals and it works for about 3 days until I'm absolutely ravenous. I find after 2-3 intense exercise days, I don't get hungry the days I burn all the calories, I get hungry the following days. It took a lot of tweaking with Spark before I found an appropriate calorie range for myself.
I also agree with Dragonchilde. It's usually the previous days that will explain sudden bursts of hunger. Either eating too low or if you were just very active and training hard. Have you tried the new tracker that syncs your calories burned with your calorie range and allows you to choose your activity level?
I'm also going to suggest an alternate to the "typical" diet. Your food list there is loaded with carbs. Carbs CREATE cravings and hunger. This includes anything starchy or sugary (carbs are just complex sugars, after all). The thing which creates satiety is fats. If you're doing low or no fat, you're setting yourself up for hunger.
Protein is next best after fats. From your fitnesspal tracker, it looks like you're getting enough protein, though.
I consume *lots* of coconut oil. No harm in that - it's good for you. Add some healthy fats (yes, saturated animal fats) in your diet. Bacon, for instance.
In my experience, the only way to crush those cravings is to simply cut the carbs to the absolute minimum. It will be tough at first, because you're used to them and that's what your body is going to be searching for (as you've noticed!). If you can break free from that, you'll have less distress.
Edited by: EXOTEC at: 10/1/2013 (22:07)
Fitness Minutes: (124,609)
118 10/1/13 4:53 P
I know this goes against "diet rules" but maybe you would do better if you ate two or three large meals a day instead of trying to have smaller meals and snacks. If 800 calories in one sitting was enough to fill you up for a couple hours, maybe two 800 calorie meals are what works for you. Or three 500 calorie meals and a small dessert or snack before bed?
Just a suggestion.
10/1/13 4:52 P
I find that coffee , water. bulking things up with veggies does the trick with me !
Fitness Minutes: (55,464)
1,751 10/1/13 4:47 P
I'm guessing you're not getting enough protein in your diet. Try planning snacks with protein: a hard boiled egg, an apple and a Tbsp of peanut butter, a half ounce of raw nuts with some raw veggies. I have to eat 6 smaller meals a day to avoid starving. Every time you have a piece of fruit, make sure you balance it with a protein. I love Laughing Cow light cheese wedges with fruit or multi grain crackers. You're young; you may just need to bump up your caloric intake by 100 calories or so, but remember, carbs CAUSE hunger in a vicious cycle, so cut down on those.
Are you tracking your workouts? When you exercise, you need more calories.
One last thought - are you anemic? When I was young I got faint too. Found out I was low in iron.
10/1/13 4:43 P
Fruit makes me hungry. Regardless of what I eat with it. I love fruit but I have to be prepared for the hunger.
It's probably the fact that I ate like 800 calories in less than 30 minutes that filled me up. Lots of calories and fat in a short period of time.
I've been eating coconut oil a lot for over a year. I love the flavor of it, and I cook exclusively with olive and coconut oils depending on my mood and what I'm cooking. I've never noticed any increased or decreased hunger using coconut oil instead of olive oil.
Fitness Minutes: (14,810)
9,705 10/1/13 3:45 P
What did you eat before?
Your body reacts as much to what you had yesterday as today.
Fitness Minutes: (5,830)
3,443 10/1/13 1:58 P
Personally, I tend to get ravenous when I add coconut oil to my diet. I would try an increase in protein and healthy fats first.
Edited by: MICHELLEXXXX at: 10/1/2013 (14:31)
Fitness Minutes: (124,609)
118 10/1/13 1:12 P
well, what is it about the junky stuff that makes you feel full? Maybe you could swap a healthy alternative that is similar to the junk that keeps you feeling full. For example, instead of BBQ potato chips, maybe you could bake a potato (sweet or regular) and put BBQ seasoning on it, so that the flavors are the same, but you are getting a better nutritional value.
The coffee suggestion is good, but I stopped drinking coffee almost 3 years ago. After going more than a year without it, it bothers my stomach. I can do tea though.
Fitness Minutes: (6,555)
10/1/13 11:51 A
Another thought would be too look at how far you cut back from your 'bad' week to now, calories-wise. Our bodies don't respond well to sudden drops in calories consumed and you might be experiencing a situation where your body is expecting more calories even though you gave it a healthy amount.
Fitness Minutes: (124,609)
118 10/1/13 11:46 A
Maybe you can try upping your protein levels? While eggs, turkey sausage, cheese, and greek yogurt do have a lot of protein in them, maybe you need more? Or maybe a little more fat?
I find that if I eat a lot of fruit, I get hungry quicker. I also drink coffee in the morning (black with a touch of cream-- although I'm trying to switch to skim milk) and I have found that the combination of the warm liquid, cream/milk, and the flavor of the coffee keeps me full. Plus, I take forever to drink hot drinks, so it can take me almost all morning to drink a coffee depending on the size. If you don't like coffee, maybe a strong flavored tea might help.
I had a really bad week last week, but I got back on track yesterday.
I had a fritatta with a TON of veggies, lowfat cheese, and turkey sausage; a mini whole wheat bagel with laughing cow cream cheese; and fruit (Italian prunes/plums and an orange) for breakfast.
Lunch was homemade hummus, whole wheat pita, carrots, snow peas, grape tomatoes, celery, and broccoli. I also had a cactus pear.
My snack was a 2% Cherry Fage yogurt and an apple.
Dinner was Chicken and Broccoli casserole, sauteed beet greens with half a tablespoon of coconut oil, roasted beets, and some seeds of life quinoa and brown rice with garlic.
I was almost unable to finish dinner because the volume of food was insane, but five minutes later, I was starving again. I'm talking stomach growling hunger. I decided to go on a walk because I knew I just ate, and I figured I should give myself some time for my body to realize I was full.
It didn't help. I started to feel a little dizzy and light-headed. I easily ate close to 1,500 calories yesterday, but I was absolutely starving after eating. I ended up binging on Sun Chips and Lucky Charms in a moment of weakness. I was SO hungry.
Even today, I've had some overnight oats made with greek yogurt, berries, and ground flax and nuts for breakfast like yesterday, I've been drinking water nonstop, but I'm SOOOOO hungry.
I don't know what to do! I just want to eat and eat and eat. I'm so frustrated! How can I be so hungry after eating a full day's worth of food?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.