Always hungry

Holyjebus

Hi
I'm on a 1500 calorie a day plan to maintain my weight, I'm a healthy weight just very flabby and need to tone up so I've started c25k for 4 or 5 days a week then do some weight lifting and exercises 3-4 times a week. I also walk everywhere with two children in a buggy so I'm very active.
I just find I'm always hungry, literally stomach gurgling hungry!
I've tried snacking on boiled eggs, babybel cheese, fruit and they fill me for about an hour and then I'm starving again.
It usually starts from about 3pm until I have dinner at 6, then about 8 or 9 I'm starving again!
So, I'm looking for tips on a quick and healthy snack I can have that will sustain the hunger and/or advice on how to keep the hunger at bay?
I'm a real bread woman normally and now that I'm not eating as much, I find I'm out of ideas as to what to eat as I'd normally grab a sandwich or make some toast.
Thanks!
Jo

btkm8unsl0w5r4

Oh yeah I know the feeling......I was told that a feeling of hunger is our normal state. I usually try to drink a ton of water as often your thirsty rather than hungry. Its hard to feel hungry with 2 ltr's of water in your stomach.

As for snacks
1. Kale Crisps.
2. Sugar free zero cal jelly (love that stuff)
3. Biltong...jerky...very chewy keeps the jaws busy.
4. Protein powder bars, there is a recipe for home made ones that are nice.

What are you eating when you are eating?

Are you snacking mostly or eating meals?

It's different for everyone, but I find a proper meal at breakfast, a proper meal at lunchtime and a proper meal at dinner keeps hunger at bay for most of the day.

If I've just finished training I may have some tinned fish, a protein shake etc.
I find that if I eat properly at mealtime, snacks just aren't really warranted.

Eating properly ( and also with calorie conciousness) at meal times means getting massive portions of fresh vegetables in.

Eating properly also means getting good fats (which are very good for satiety) into all your meals. Fish, eggs, avocados, meats, cheese etc. Most (if not all) meals should have a good fat profile.

rubadub

High protein foods are said to satisfy hunger well, I certainly find that. And soups.

rubadub wrote: »

I saw a program about soup before, people staying fuller longer and found it easier to restrict calories. Apparently it sort of tricks your stomach into thinking it is full of food, i.e. you would not get the same effect eating the same veg whole and drinking a half pint of water. Found some studies on google scholar

http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6T0P-4DS8F68-3&_user=10&_coverDate=01%2F17%2F2005&_rdoc=1&_fmt=high&_orig=search&_origin=search&_sort=d&_docanchor=&view=c&_searchStrId=1565231970&_rerunOrigin=scholar.google&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=7db289e46d24d4e77aa6d413a814e6e6&searchtype=a

Energy-yielding fluids generally have lower satiety value than solid foods. However, despite high water content, soups reportedly are satiating. The mechanisms contributing to this property have not been identified and were the focus of this study. A within-subject design, preload study was administered to 13 male and 18 female adults (23.7±0.9 years old) with a mean body mass index (BMI) of 23.0±0.7 kg/m2. At approximately weekly intervals, participants reported to the lab after an overnight fast and completed questionnaires on mood, appetite, psychological state, strength, and fine motor skills. After administration of motor tasks, participants consumed a 300-kcal preload in its entirety within 10 min. The test foods included isocaloric, solid, and liquefied versions of identical foods high in protein, fat, or carbohydrate. Single beverage and no-load responses were also tested. The same questionnaires and motor skills tests were completed at 15-min intervals for 1 h and at 30-min intervals for an additional 3 h after loading. Diet records were kept for the balance of the day. The soups led to reductions of hunger and increases of fullness that were comparable to the solid foods. The beverage had the weakest satiety effect. Daily energy intake tended to be lower on days of soup ingestion compared to the solid foods or no-load days and was highest with beverage consumption. Thus, these data support the high satiety value of soups. It is proposed that cognitive factors are likely responsible.

http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6WB2-45K187F-1D&_user=10&_coverDate=04%2F30%2F1998&_rdoc=1&_fmt=high&_orig=search&_origin=search&_sort=d&_docanchor=&view=c&_searchStrId=1565236243&_rerunOrigin=scholar.google&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=1909d8f63890c4db37ec32a444034179&searchtype=a

We compared the influence of three solid/liquid preloads to a no-preload condition given at lunchtime on hunger ratings and energy intake of the lunch and subsequent dinner in 12 lean and 10 overweight young men. The preloads (vegetables and water, strained vegetable soup, chunky soup) were of the same composition and volume but differed in distribution of nutrients between the liquid and the solid phases, and in the size of solid particles. Hunger ratings were reduced by the preloads; there was a significantly greater suppression of hunger after the chunky soup than after the vegetables and water. In both groups, the soups reduced energy intake at lunch, although the chunky soup had the most effect. In the overweight subjects, a reduced lunch intake was also followed by a reduced dinner intake. The benefit to weight control of large particles in soup should be evaluated.

When I was dieting a year or so ago I was eating tins of soup at lunch and was surprisingly full considering the minimal amount of calories they have compared to what I might usually eat in one sitting.

In the TV program I think they said the soup spent more time in the stomach, while liquids pass though you, so the veg & water combo might lead to the water just passing though and a small amount of veg remains to be digested, so you feel less full and tend to eat more.

Holyjebus

That's interesting about the soup, it would be handy for evening snacking too.
I must try drink loads of water at night too, I usually drink it more during the day while in work.
Glad to see I'm not alone in it though!

Anthropology

Stop eating wheat.
Eat more fat.
Keep up the eggs.

doctorwhogirl

Veg, veg, veg and more veg.
What would your meals be like?
Can you post up a sample day?

Holyjebus

Evalyn Wrong Risk wrote: »

Oh yeah I know the feeling......I was told that a feeling of hunger is our normal state. I usually try to drink a ton of water as often your thirsty rather than hungry. Its hard to feel hungry with 2 ltr's of water in your stomach.

As for snacks
1. Kale Crisps.
2. Sugar free zero cal jelly (love that stuff)
3. Biltong...jerky...very chewy keeps the jaws busy.
4. Protein powder bars, there is a recipe for home made ones that are nice.

I've never heard of kale crisps or Biltong, where would I buy those?

Holyjebus

doctorwhogirl wrote: »

Veg, veg, veg and more veg.
What would your meals be like?
Can you post up a sample day?

for breakfast I have 1/2 cup porridge oats, 1/2 cup water, 1/2 cup milk and 30g kinetica protein shake all mixed in a blender and drank on the way to work.

break: yoplait strawberry yogurt and a small banana

lunch: tuna, cheese and egg sandwich on wholemeal bread, home made soup.

around 3 I'd have an apple and orange or grapes.

Dinner is usually chicken breast and lots of veg or if I want something quick then it could be grilled bacon, boiled eggs and beans.

I used to eat a small bowl of cornflakes around 9 as I'd be so hungry.

The odd evening I'd have a couple glasses wine, maybe 3 or 4 nights. It's my biggest vice!!

doctorwhogirl

Holyjebus wrote: »

for breakfast I have 1/2 cup porridge oats, 1/2 cup water, 1/2 cup milk and 30g kinetica protein shake all mixed in a blender and drank on the way to work. Sounds good to me

break: yoplait strawberry yogurt and a small banana I'd get rid of the yoplait, full of sugar

lunch: tuna, cheese and egg sandwich on wholemeal bread, home made soup. Again, sounds good, soup is a great filler and you're getting in your veg.

around 3 I'd have an apple and orange or grapes. Grand, maybe have some nuts the odd day instead? I have like 20g of almonds most days when I'm working and you wouldn't think they'd fill you but they do and give you all the good fats everyone always raves about

Dinner is usually chicken breast and lots of veg or if I want something quick then it could be grilled bacon, boiled eggs and beans. Again, that sounds perfect! When you say lots of veg, I hope you do mean lots! I nearly ate a whole head of chinese leaf cabbage today like, by myself!!!! :P Maybe vary the meat and make sure you're getting plenty. You can afford to when you're not having pasta etc... with the dinner. Maybe try some salmon/steak etc... Nothing wrong with beans now and again, but they are full of additives and that but like they're not the worst

I used to eat a small bowl of cornflakes around 9 as I'd be so hungry.

The odd evening I'd have a couple glasses wine, maybe 3 or 4 nights. It's my biggest vice!!

That last bit is the problem. If you're hungry, cornflakes ain't going to cut it. They will make it worse, guaranteed because there's no substance to them.

I'm always on about them but I make these oatbran pancakes in the evenings (I'm obsessed) but they just fill that gap in the evening. Something like that, or scrambled eggs would be sooo much better.

I know the wine is the vice, are you counting that in your cals. If you are, that's why you're hungry. You could be eating much more during the day for the sake of the few glasses. I know that's your vice but if it's leaving you hungry, is it worth it? You say odd evening? is it like 1/2 times a week or more?

btkm8unsl0w5r4

Drwho girl got a link to the oatbran pancake recipe?

Stench Blossoms

25g oatbran
2 egg whites
40g yogurt
20g protein powder
20ml mlk


...i just made a batch so it's in my mind.

Holyjebus

+1 on the oatbran pancakes, they sound lovely with peanut butter and cottage cheese I bet?
The wine could be more like 4 evenings a week, usually thurs, fri, sat, sun. Usually 2 bottles overall. I include it in with my calories so it definitly makes me go over but i try and even it out with exercise.
Love the ideas of almonds being filling too. Would avocados be a good idea too, do you think?
Also, any ideas which would be a better yogurt to eat?

Holyjebus

Stench Blossoms wrote: »

25g oatbran
2 egg whites
40g yogurt
20g protein powder
20ml mlk


...i just made a batch so it's in my mind.

Thanks for that.
What type of yogurt and does it matter what flavour the protein is, I've only chocolate at the moment :D

doctorwhogirl

Oh god choc all the way! ha!! :P

I just use natural yoghurt and I throw frozen berries in it so they defrost in it! AMAZING!

Holyjebus

How many does that recipe make and how many would you eat in one sitting? can you keep the rest in the fridge for a few days?

Anthropology

for breakfast I have 1/2 cup porridge oats, 1/2 cup water, 1/2 cup milk and 30g kinetica protein shake all mixed in a blender and drank on the way to work.
Ditch the oats. Just do one cup full fat organic milk (Aldi/Lidl only €0.99) w/ 30g kinetica protein [no time] or 2-3 eggs low temp fried or scrambled (with dash of cream) cooked in butter or coconut oil [more time]

break: yoplait strawberry yogurt and a small banana
Bad choice, just have 25g 70% cocoa chocolate bar (Aldi only €1.29 for 5)

lunch: tuna, cheese and egg sandwich on wholemeal bread, home made soup.
Ditch the bread. Make a quality salad with lost of greens and unlimited extra virgin olive oil + your soup.

around 3 I'd have an apple and orange or grapes.
Just have either an apple or orange.

Dinner is usually chicken breast and lots of veg or if I want something quick then it could be grilled bacon, boiled eggs and beans.
Legit.

I used to eat a small bowl of cornflakes around 9 as I'd be so hungry.
Bad idea. Did you know ALL carbohydrates enter your blood stream as sugar?

The odd evening I'd have a couple glasses wine, maybe 3 or 4 nights. It's my biggest vice!!
Keep drinking the wine, 3 is probably better than 4.

From this outline I can tell your not eating enough fat, you might need to dissolve that low fat paradigm you have.

Holyjebus

I like your take on the wine
how would you advise I get more fat into my diet or by fat what foods would you mean?
Sorry, I'm such a novice and I was always brought up to believe in the old faddy diets of low fat, no fat rubbish!!

Anthropology

I am assuming you are female so the wine actually has some benefits overall but if your aiming to reduce body fat, less than 300ml a week would be ideal as wine is fructose and halts fat burning.

Where did you get the '1500 calorie' estimate?

High quality fat to me is butter, ruminant fat (beef, lamb and other animals that eat grass), coconut oil (Supervalu sells 500g for €6), avocados & EVOO (not for cooking), egg yolks.

Your hungry because your either not eating enough or your insulin levels are constantly being bumped up by sugars.

doctorwhogirl

Holyjebus wrote: »

Sorry, I'm such a novice and I was always brought up to believe in the old faddy diets of low fat, no fat rubbish!!

Cook with a wee but of oil, virgin coconut oil is best as it can stand high heats when stirfrying etc... I'm watching what I eat so I use measuring spoons to measure oil out.
Nuts and seeds. Can sneak these into your brekkie even. I know a good friend of mine has sunflower seeds in her porridge.
Nut butters-almond, peanut. THere's lots of varieties!

Holyjebus

Anthropology wrote: »

I am assuming you are female so the wine actually has some benefits overall but if your aiming to reduce body fat, less than 300ml a week would be ideal as wine is fructose and halts fat burning.

Where did you get the '1500 calorie' estimate?

High quality fat to me is butter, ruminant fat (beef, lamb and other animals that eat grass), coconut oil (Supervalu sells 500g for €6), avocados & EVOO (not for cooking), egg yolks.

Your hungry because your either not eating enough or your insulin levels are constantly being bumped up by sugars.

I am female,
I got the 1500 from my bmr calculations, it's for maintaining my weight because I'm between 8.5 and 9 stone and I'm 5.7 in height so I don't need to lose weight but I badly want to tone up, especially my flabby belly! And arms.

Thanks for all the advice guys, I really love this forum, you all really know your stuff!

doctorwhogirl

doctorwhogirl wrote: »

Cook with a wee but of oil, virgin coconut oil is best as it can stand high heats when stirfrying etc... I'm watching what I eat so I use measuring spoons to measure oil out.
Nuts and seeds. Can sneak these into your brekkie even. I know a good friend of mine has sunflower seeds in her porridge.
Nut butters-almond, peanut. THere's lots of varieties!

It's actually not great for this at all!

It has a low enough smoke temperature, yes it is more saturated and resistant but it still does smoke. http://en.wikipedia.org/wiki/Smoke_point

re - good fats.

Fish, Avocados, butters, meats, coconut flesh (and oil - you can just eat this!), olives, olive oil.

Anthropology

Cool. Body re-composition is usually peoples goal even if they don't realize it.

I would also dissolve your beliefs about 'tone', its not real. It comes down to body fat and muscle size. That is it. By re-composition I mean reduce body fat and maintain or increase muscle levels.

Smoke point is one thing, denaturing fat is another, you really shouldn't be burning most of your food anyway so EVCC and Butter is perfect as it's mostly saturated fat.

If you have belly fat and tricep fat (again I assume) its an outwardly sign of insulin resistance (and typical female beta(2)-adrenergic receptor fat deposition areas), I would really focus on reducing carbohydrates but maintaining ~1800 calories. I have a feeling for 57kg 5'9'' your not eating enough (more so if you are exercising)

Having said all this don't get attached to calories as a metric, just use it to get an understanding of food size/density. People can get neurotic about it over time, enjoy life, eat what you want once in a while (x1 in 14 days is ideal), staying away from wheat alone will keep you lean (http://www.huffingtonpost.com/dr-mark-hyman/wheat-gluten_b_1274872.html).

It's not all about calories. The human body is not a closed system, some foods make you generate more heat (protein, glass of wine, MCT) and if its cold you'll also lose more heat (cold showers, swimming, cold weather), this can be a force multiplier in accessing fat stores.

tunguska

Holyjebus wrote: »

The wine could be more like 4 evenings a week, usually thurs, fri, sat, sun. Usually 2 bottles overall. I include it in with my calories so it definitly makes me go over but i try and even it out with exercise.

Thats a lot of alcohol to be honest. I think if you knocked the booze on the head you'd find that your body fat would drop a fair bit and you could make up the calories with good food instead.

Holyjebus wrote: »

Love the ideas of almonds being filling too. Would avocados be a good idea too, do you think?
Also, any ideas which would be a better yogurt to eat?

Avocados are very filling, I put them in smoothies along with spinach(chromium) and they give the smoothie a nice creamy texture.
You could use low fat natural yogurt instead of the sweetened variety thats loaded with sugar. Low fat cottage cheese is great aswell.