Fitness Minutes: (371)
12 4/28/14 10:45 A
I definitely had similar issues when I started increasing my fiber (by eating fruits and veggies). I started by adding just one serving at lunch and then working my way up with an additional serving every couple of days.
The other thing that helped a lot was dramatically increasing my water intake. I find that my optimum intake is 9-10 "glasses" of water. Considering I used to only get about 6, it was a big intake and it's seriously helped a lot!
If you are eating a ton, after eating hardly any - you need to start a bit more slowly if you are feeling discomfort. Also, because of the fiber, you need to drink a lot of water.
Again, though - veggies and fruit - while great, simply will not fill you up. Always think of things to have with them like: lean chicken, avocado, peanut butter, cream cheese, cheese, nuts - etc.
It can be hard to wrap your head around the concept of fat...I know. But in reality, it's not the mortal enemy people once thought it was. A lot of people have great success on low carb, higher fat diet. Why? The fat helps them feel fuller, so they actually eat less = staying in their range.
first things first, are you eating enough? your tracker shows you have only 20lbs to lose, which translates to you aiming for losing about half a pound a week, which translates to a 250 cal a day deficit. which means if you're 5'6" tall and in your 30s you should be eating at least 1500 cals a day, if not more like 1600-1700 and that's if you're not exercising. if your plan was to lose 2lbs per week for the next ten weeks and be done, it'd probably be a good idea to reevaluate and scale back to a reasonable goal. if you had 100lbs to lose, 2lbs per week would be fine. but with so little weight to lose, it's going to come off slowly. so making sure that you're eating enough calories is going to help with the hunger.
secondly, all salads are not created equal. you have the wendy's side salad end where you have a half cup of iceberg lettuce with two rounds of cucumber, half a baby carrot julienned, and a cherry tomato. then you have the fancy and filling end where you might have a cup of redleaf, a cup of spinach, a half cup of broccoli, a half cup of tomato, a half cup of onions and peppers, a 1/4 avocado, maybe 4 oz of shrimp sauteed with some olive oil and old bay and some oil and vinegar or a Tablespoon or two of salad dressing. they're both salads, but one is going to keep you a little fuller than the other. and if you notice, the second one has a lot more fat. fat is really great for helping you feel full and for getting all of the good bits out of vegetables and protein. it also, along with water, makes it easier for your salad ingredients to move through your digestive tract. if you're not getting enough fat and water for the vegetables that you eat, your body is going to have a rough time getting what you're eating through. also, plain fruit or veggies make an awful snack. a decent snack needs fat, protein, carbs and fiber. veggies and fruit tend to have just carbs and fiber with little to no fat and protein. so you need to pair them with what they lack to make you feel full. and again, back to the eating enough part. if you're only getting 1000 cals a day, then your hunger is due to you needing 600 cals more. it's not what you're eating, it's simply that you aren't eating enough. you don't have the kinds of large fat stores that mean you can create a large deficit.
Fitness Minutes: (34,370)
22,454 4/25/14 4:31 A
Have you just started making changes? ..... and if you have, did you make a lot of changes at once? If so, gradual changes are probably the best way to combat this problem. I don't have an unsettled feeling with raw fruit/veges, but I find that even with loads of salads, and plenty of lean protein, I get hungry more quickly than with cooked veges. I think in part it may be because we can actually EAT more when they are cooked.
Fitness Minutes: (90,855)
7,796 4/25/14 3:54 A
I've found support to the notion that many of the nutrients in veggies are often most accessible to the body after lightly cooking or steaming. AND the addition of healthy fats also assist the body in making use of what you are feeding it.
Is there any protein with that salad? Lean chicken breast? Hard cooked eggs? Low fat cottage cheese? A bowl of soup?
Fitness Minutes: (4,326)
261 4/24/14 11:05 P
Anyone else feel bellyaches after eating raw F and V's? I have been so proud of myself for making salads for lunch and dinner! However, after my 1st plate...I still feel hungry. Then after some milk or water, still hungry. So I have more salad...but this nauseated belly. It's been like this all week! I do vitamins and exercise...
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