3

votes

Am I really full (appetite)?

Answered on August 19, 2014
Created March 01, 2010 at 3:03 AM

So, I have been making some changes to my diet lately.

My typical daily lunch consisted of a lot of lean turkey or chicken. Plenty of carrots, broccoli, and nuts. I would usually eat quite a bit and would feel physically stuff, maybe even bloated for a while.

Lately I have been trying to eat more fatty portions of meats lately, steaks, bacon, etc. I feel like I become fuller a lot quicker, after not eating as much as I would expect to. As well, I don't really have the "big stomach" feeling from eating a ton of food.

I just keep wondering, "am I eating enough?" I feel like I should keep trying to eat more and more because I don't want to lose weight. But, to be honest - I don't know how much I should actually be eating... LOL

Medium avatar

(624)

on November 16, 2013
at 11:47 PM

+1 for the profile picture. Never thought I'd go there.

Anyway, plenty of us on Paleo are doing it for health or digestive issues or in an attempt to cure chronic diseases. These originating conditions may be accompanied with low body mass. I came into paleo with the goal if gaining weigh, in fact. And I've succeeded.

6426d61a13689f8f651164b10f121d64

(11478)

on March 02, 2010
at 01:34 AM

David, when you gain lean muscle mass, you get stronger. If you're getting stronger, you're probably eating enough. If you're getting weaker, you're probably not eating enough.

F6c1df7d5699661bd1f0d6d0a6c17fc6

on March 01, 2010
at 02:45 PM

Well, I have to qualify that. If you have some fat to burn, your muscles won't be used. Also the calorie deficit shouldn't be too large, or the body will adapt metabolically (diabolically?) and lethargy and such will result. Also! I'm cooking up a tidy story from stuff I've read online, which may or may not be correct. I'll try to find the link for this study.

65125edd5aafad39b3d5b3a8b4a36bb7

(6082)

on March 01, 2010
at 02:11 PM

Neat, I think I will try the 5 minute thing you suggest. I'm just not use to eating such fatty foods.

65125edd5aafad39b3d5b3a8b4a36bb7

(6082)

on March 01, 2010
at 02:10 PM

Interesting, about maintaining muscle despite calorie deficit. I wonder where the energy comes from then?

65125edd5aafad39b3d5b3a8b4a36bb7

(6082)

on March 01, 2010
at 02:10 PM

I'm trying to gain lean muscle mass. I've lost what appears to be some body fat in the last couple of weeks since starting a paleo challenge. All of my clothes are much looser. I have been maintaining my exercise regimen though, which includes weight training and running.

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

5 Answers

1
1acd420f12b037de278a4aa249a689af

(293)

on March 01, 2010
at 05:17 AM

Aloha David! You have the answer in your own body. It takes time and actual effort to hear (feel) the satiety signal but it is in there! I suggest taking a break after eating for 5 minutes to stop and fell for your fullness level. Hungry? Keep eating and stop again after another few minutes to check in...eventually you will feel this naturally. Also you will get full on less volume with higher fat foods, fat is highly satisfying with denser calories and no lectins -many other foods especially grains and legumes have high levels of lectins which cause a leptin resistance (leptin tells the brain you are full). So again the Paleo diet wins!

65125edd5aafad39b3d5b3a8b4a36bb7

(6082)

on March 01, 2010
at 02:11 PM

Neat, I think I will try the 5 minute thing you suggest. I'm just not use to eating such fatty foods.

0
Medium avatar

on November 17, 2013
at 12:06 AM

Keep in mind that fat has more than double the calories of carbs or protein. It sounds like your diet used to be pretty high protein and since it's so hard to get energy out of protein, the effective calories may be even less - not sure how they measured that.

Also, if you're going generally Paleo, you're probably getting some micronutrients you were previously struggling to fulfill and, so, are feeling more satisfied after less food.

If you have the patience to track your diet using cronometer.com or a similar tool, more power to you. Otherwise, just watch your weight and if you're not losing it, you're clear.

0
F6c1df7d5699661bd1f0d6d0a6c17fc6

on March 01, 2010
at 09:13 AM

Why wouldn't you want to lose weight? Are you worried about your muscle mass?

I saw someone cite a study (sorry, no link) that showed that as long as you were doing resistance training, you would maintain your muscle mass on a calorie deficit.

What you could also do is to find out your calorie intake with fitday or a similiar tool, and compare it with the calories you require according to the Cunningham equation. One problem with undereating is that your metabolism will slow down, you might feel cold and lack energy. This will happen without weightloss. Again, resistance training will help fight this.

Finally, if you are undereating, you should just eat again when you feel hungry. Caffeine will supress your appetite though, so watch out for that.

F6c1df7d5699661bd1f0d6d0a6c17fc6

on March 01, 2010
at 02:45 PM

Well, I have to qualify that. If you have some fat to burn, your muscles won't be used. Also the calorie deficit shouldn't be too large, or the body will adapt metabolically (diabolically?) and lethargy and such will result. Also! I'm cooking up a tidy story from stuff I've read online, which may or may not be correct. I'll try to find the link for this study.

65125edd5aafad39b3d5b3a8b4a36bb7

(6082)

on March 01, 2010
at 02:10 PM

Interesting, about maintaining muscle despite calorie deficit. I wonder where the energy comes from then?

Medium avatar

(624)

on November 16, 2013
at 11:47 PM

+1 for the profile picture. Never thought I'd go there.

Anyway, plenty of us on Paleo are doing it for health or digestive issues or in an attempt to cure chronic diseases. These originating conditions may be accompanied with low body mass. I came into paleo with the goal if gaining weigh, in fact. And I've succeeded.

0
1acd420f12b037de278a4aa249a689af

(293)

on March 01, 2010
at 05:16 AM

Aloha David! You have the answer in your own body. It takes time and actual effort to hear (feel) the satiety signal but it is in there! I suggest taking a break after eating for 5 minutes to stop and fell for your fullness level. Hungry? Keep eating and stop again after another few minutes to check in...eventually you will feel this naturally. Also you will get full on less volume with higher fat foods, fat is highly satisfying with denser calories and no lectins -many other foods especially grains and legumes have high levels of lectins which cause a leptin resistance (leptin tells the brain you are full). So again the Paleo diet wins!

0
61f4f65bb54c2a34c37f94259be2a488

on March 01, 2010
at 04:40 AM

Not enough information...

What are your goals in terms of weight loss/gain? And most importantly, whats happening to your weight currently? You say you don't want to lose weight but is this currently happening? If not then obviously your eating enough... Without those details not possible to answer if your eating enough...

6426d61a13689f8f651164b10f121d64

(11478)

on March 02, 2010
at 01:34 AM

David, when you gain lean muscle mass, you get stronger. If you're getting stronger, you're probably eating enough. If you're getting weaker, you're probably not eating enough.

65125edd5aafad39b3d5b3a8b4a36bb7

(6082)

on March 01, 2010
at 02:10 PM

I'm trying to gain lean muscle mass. I've lost what appears to be some body fat in the last couple of weeks since starting a paleo challenge. All of my clothes are much looser. I have been maintaining my exercise regimen though, which includes weight training and running.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!