I’m 28F, 170cm, 75kg, and work in a hospital, therefore I’m constantly on my feet and perform shift work. I’ve been vegan for seven years. I am attempting to lose weight (again). I go through ebbs and flows with dieting, but I’m trying again by tracking calories and walking more. I walk between 8000-10,000 steps per day and try to do weight lifting training 2-3 times per week.
In the previous two weeks of tracking my meals, I’ve been consuming between 2000 and 2200 calories each day, with approximately 130 grammes of protein. I consume approximately 1.5-2 litres of water per day. I sleep 8 hours every day +/- 1 hour.
I am still hungry. I simply love food. I want to eat more. Part of it is needing emotional comfort food after a long day or snacks to get me through my many shifts, but I also don’t feel as full as I used to. I’m not starving, but I’m not really content. I just like eating! And tasting various things?!
What do I do? How long does this feeling stay, or how long until my stomach shrinks and I become accustomed to this level of calorie intake?
I’ll try to add something that others still need to…
Hunger is a tough thing. True hunger is usually triggered when our food is nearly drained and our blood sugar is lowered. Perhaps it is more realistic to incorporate the idea that the food we previously ate has vanished, and our bodies are now relying on fat to stabilize decreasing blood sugar.
If you consume Quinoa salad, grilled chicken, and apple slices until you feel full, you have satisfied your hunger. We’re discussing whole/healthy/natural foods. Eating these will satisfy your appetite.
Twice in my life, I gained and lost more than 40 pounds. I understand diets!
I will tell you honestly and sincerely that being hungry is not dangerous. It’s okay to be hungry. In the Western world, we rarely experience true hunger. But feeling hungry, while unpleasant, is not unhealthy.
If you’ve recently lowered your calorie intake, your brain is still prompting you to consume the same amount you did before. It takes some time, but your body will ultimately stop producing as much ghrelin, and you will no longer feel hungry all the time.
In the meantime, schedule a snack from your calorie allowance to eat before bedtime. Do not go to bed hungry. Plan a tiny amount of cheese and a few crackers, yogurt, or a boiled egg to eat as a bedtime snack.
This just means that you choose the incorrect measuring scale. What is the calorie goal? Really? REEEEEAAAAAALLY? (That’s enough ridicule for now:-D).
If you’ve never been told, your body does not have a calorie meter. On the contrary, your body regulates your hunger using a few additional sensory methods (e.g., stomach stretching, hormones released by the food ingested, and so on). To make matters more confusing, different sensory systems are used for various foods.
For example, if you eat fatty meat, your brain has a means of determining how much you consumed. That is why, after a certain point, you no longer want to eat, even if your stomach is not completely full. If you push it a little more, you’ll feel queasy just looking at the fatty meat on your plate. However, with carbohydrate-containing diets, that sensory mechanism is inactive, and the’stretch’ signal is active. That is why, if you try to eat a cake or ice cream while you are unable to look at another piece of meat, you will find it quite easy.
As long as you don’t have dangerously low body fat, I would quit eating. It sounds like Ghrelin dysregulation, which indicates you’re overeating.
You should leave at least half of the day free of anything other than water, and the smaller the window, the better. This will normalize your hormone levels, shift you out of fat storage mode, and eliminate the self-reinforcing hunger.
Thinking in terms of days might also be problematic. We sleep and see the sun every day, but there is no reason to believe we need to eat every day (and we don’t). It’s better not to… The metabolism must be able to easily adapt to daily fluctuations.
Many of the meals we eat today are hyper-palatable, which means they’re loaded with salts, fats, and sugar, so we eat for oral enjoyment rather than genuine hunger.
Have you ever been at a restaurant and eat a significant amount of salad and discover that you’re not all that hungry? But then comes the wonderful entrée and you indulge anyway? We often eat for enjoyment rather than hunger. Today’s super-tasty dishes make it simple to overeat. Are you certain you’re truly hungry, or are you simply anxious to eat something tasty?
That varies; if you’re attempting to lose weight, it’s normal to feel hungry since you’re giving your body less calories than it’s used to getting. So a little hunger is fine, but you should not starve. That feeling will disappear as you get closer to your target weight.
To avoid this problem, check your existing strategy and determine how much protein you’ve included. Protein, more than carbs and fat, helps you stay satiated for longer periods of time, therefore prioritise it over carbs and fat.
It will need some trial and error, but doing so will make your life much easier in the long run.
I wouldn’t propose drowning yourself in water on a regular basis, as this can have bad consequences. Depending on the individual, between 2 and 4 litres per day is sufficient. Vegetables can also be used as a filler, but don’t overdo it because it might cause problems for some people.
Some of the other responses appear to be “suck it up, buttercup”.
There’s no necessity. You can always consume veggies like broccoli, zucchini, pickles, Brussels sprouts, cauliflower and so on. Strawberries also work.
These foods are high in fibre and water, so they fill you up while adding few calories to your diet. If you make a point of eating vegetables at every meal and avoid junk food like sodas, pizza, fries, and desserts, you’ll be able to finish the day without feeling hungry and under your calorie limit.
Calories are not equal. This is not to say that a 100-calorie snack will not have the same effect on your waistline; rather, different calories satiate you differently. Low glycemic index foods with simple sugars, such as chocolate or fizzy drinks, are dense but do not fill you up. Good calories, such as those found in cereals, salads, eggs, meats (particularly lean poultry), and grains, are more full for the same number of calories. Examine what makes up your calories and aim to increase protein while decreasing simple carbs to make you feel more full. Be warned that even things that could be considered “healthy” such as salad dressings or fat-free foods can be high in calories and sugars and not satiate you but instead make you crave more. Another tip is a glass of water periodically through the day and also when you’re hungry as this can help to make you feel more full.
First and foremost, make sure you’re drinking enough water. Thirst can occasionally cause a similar sensation to hunger.
Second, ensure that your meals include some fiber-rich ingredients. Example vegetables are broccoli, celery, beans, and sweet potatoes. Fibre not only helps with digestion, but it also makes you feel fuller. Veggies should account for at least one-third, not half, of your dish.
Finally, wait 20-30 minutes after you eat. It takes a while for the pressure sensors in your stomach to detect fullness. Especially if you eat quickly.
If you are still having problems with not feeling full, consult your doctor.
You cry. Then you go drink some water to be sure you’re not confusing hunger with thirst. If that fails after 10-20 minutes, try something with a high protein content. Why? Protein makes you feel full, and if ingested at the end of the day, it may aid in your recuperation while you sleep if you are undertaking any strenuous activity. Carbs are definitely less effective at night unless you’ve been severely reducing your carb consumption. The same goes for fat, but keep in mind that fat takes longer to digest and may interfere with sleep if ingested late.
It could indicate that you are consuming too many things that digest quickly and produce blood sugar fluctuations.
For example, cereal with nonfat milk and fruit for breakfast can have approximately 300 calories, but it digests quickly and leaves you hungry shortly after. For the same 300 calories, you could have a three-egg omelette with a generous serving of non-starchy veggies, which will keep blood sugar stable and you full for hours.
You will feel less hungry if you base your meals on largely complete, unprocessed foods with a high protein, fat, and fibre content.
You are probably consuming the wrong items at the wrong times. Even if you stick to your calorie limit, a carb-heavy diet will make you hungry. This is especially true if you consume your meals in three larger portions spread out over time.
I know this is true since I used to do it myself and was always hungry. There is one thing I can propose that, if done correctly, will virtually remove your hunger.
How do you know you’re eating enough, in a balanced diet, and not in a calorie deficit? It appears that you were previously in famine mode, and your body is now attempting to compensate for it. Please find your daily calories (maintenance). Then include a good amount of protein (0.8-1 x pound of body weight), good carbs (no sugary foods or drinks), and healthy fats. Also, never consume carbs alone; every meal must include some protein. Carbs digestion is really fast and you will find yourself hungry very soon!!! … Plus, drink more water. Hopefully, this helps.