2

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Feeling Hungry and I don't know why - Help Hack my daily menu...

Answered on August 19, 2014
Created December 04, 2010 at 5:23 PM

Ok, I have been 90% Paleo for just over 2 months and it is going very well. Gave up alcohol, which has been hard but a great move, my labs are down (LDL and overall is high 167/241 respectivley, but coming down), and I have lost about 6lbs.

Here is my question, I get hungry pretty quickly after eating and find myself hungry at nights and even when I go to bed.

Here is a typical day for me (I am 36, 185lbs, lift weights 3X week, cardio on other days)

Breakfast: 1 egg (omega 3), broccoli, mushroom, cooked in a bit of olive oil. Usually do 1 cup coffee, black. (take multi-vitamin, Fish Oil, and 2000IU Vit D suppliments with b-fast)

Snack (usually afer work out) - apple or banana, or Lara Bar, + Jerky.

Lunch: 8oz of low sodium turkey from Trader Joes + apple or carrots

Snack: Jerky and handful of nuts and dried berries

Dinner: 8oz of Grass fed steak + roasted brussel sprouts

Dessert: 2 squares dark chocolate (maybe more) + and some dried fruit (I know the sugar is not good here, but I have a huge sweet tooth)

Ok, so help me out. How does this look overall and why would I be getting hungry during the day and night time?

C16d506f10d910db0736bfd0d0e3809a

(10)

on December 05, 2010
at 09:17 PM

Yes, the frequency struck me too. When I have plenty of fat at breakfast I often forget lunch. Carbs aren't needed at every meal, and having carbs & sugar (even if healthy sugar) for snacks practically guarantees being hungry again sooner. I would suggest only nuts or meat for snacks while retraining one's belly that snack != sweet. Hard-boiled eggs also are great for a satiating few bites if needed between meals. It's really helpful for me to fast to the point of /real hunger/ occasionally, to remind myself what that feels like -- versus the bored or habit-driven "hungry" feeling.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 05, 2010
at 08:20 PM

http://blog.cholesterol-and-health.com/2010/12/meeting-choline-requirement-eggs-organs.html Gilliebean...this link for folks that have not seen Chris Masterjohn's great post about Choline, Liver, & Eggs.

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on December 05, 2010
at 04:39 PM

Thanks to Chris Masterjohn, now we know *why* liver is so important!! Yay liver! :)

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on December 05, 2010
at 04:38 PM

Yup! More fat, less sugar. And try not to snack as much. Try adding your morning snack calories to your breakfast and don't snack until lunch...

47a42b6be94caf700fce9509e38bb6a4

(9647)

on December 05, 2010
at 03:11 AM

Yeah, that's a good point, too, Eva. James might be super hungry for things he wasn't getting earlier and then after a while the appetite will drop off. Guess this especially happens to people who switch from vegetarian or some other kind of limitation.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 05, 2010
at 12:28 AM

you simply need more calories for sure. Especially if you're working out (although seeing that phrase with no qualifying description is always somewhat difficult). Eat more protein across the board, keep those carbs nice and low and up your fat, too. You'll be less hungry for sure.

0bc6cbb653cdc5e82400f6da920f11eb

(19235)

on December 04, 2010
at 11:15 PM

It is hard to judge calories, foods like eggs and meat are always seen as fattening so I think you tend to assume they have more calories than they do.

4ebe345400fa2663483d40b0d4c25663

(211)

on December 04, 2010
at 06:32 PM

Thanks all for the great and quick anwsers! After only 2 months of Paleo it is pretty hard not to look at calories and eating this much and not think it is going to make me gain weight. This input is super helpful, Thank you!

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11 Answers

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5
E35e3d76547b18096a59c90029e7e107

(15613)

on December 04, 2010
at 05:50 PM

Sounds like the problem is that you're hungry because you're not eating enough:

One egg and a couple of tablespoons of olive oil = ~310 calories, plus an insignificant amount from brocolli and mushrooms and a total of 6g of protein. Assuming you want at least 100g protein per day (which is less than me and I'm at least 30pounds lighter, 6% of your daily protein needs at a meal, probably won't fill you up.

8 ounces of turkey for lunch is similarly only about 340 calories (and that's assuming it's a relatively fatty cut, it could easily be less). The steak for dinner is about 600 calories. Add the couple of apples and you've got 200 calories.

So in total, you're looking at approx 1250 calories from your meals (probably about half of what you need) and it's not surprising that you're not feeling satisfied by that plus your snacks of nuts, fruit and dark chocolate.

I would just add more calories to your meals, especially early in the day, eating to satiety so that you don't feel you need a 'snack' (not the best way to consume your calories) in a couple of hours. Adding some extra animal/coconut fat to your meals (and eating some of your protein for breakfast) should be pretty easy. Adding fat calories to your meals might seem counter-productive if you're trying to lose weight, but it'll be a lot more sustainable than not eating enough calories and trying to eat enough fruit and nuts to feel full.

0bc6cbb653cdc5e82400f6da920f11eb

(19235)

on December 04, 2010
at 11:15 PM

It is hard to judge calories, foods like eggs and meat are always seen as fattening so I think you tend to assume they have more calories than they do.

4ebe345400fa2663483d40b0d4c25663

(211)

on December 04, 2010
at 06:32 PM

Thanks all for the great and quick anwsers! After only 2 months of Paleo it is pretty hard not to look at calories and eating this much and not think it is going to make me gain weight. This input is super helpful, Thank you!

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on December 05, 2010
at 04:38 PM

Yup! More fat, less sugar. And try not to snack as much. Try adding your morning snack calories to your breakfast and don't snack until lunch...

7
06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 04, 2010
at 05:49 PM

You appear to be under fueling yourself for your level of activity and thus your hunger. I would suspect you need at least 3,000 kcal per day.

Breakfast: 3 eggs cooked in coconut oil. 1/5 pound bacon. Bacon best value I have seen is Walmart bacon ends 3# for $4.92 Do not use olive oil to cook in. Use only butter or coconut oil. Do not forget beef liver or chicken liver twice a week along with the bacon.

Here is a guy that wanted to fuel 6,000 kcal per day. http://paleohacks.com/questions/14857/please-help-me-figure-out-how-to-get-more-calories-in-my-day/14859#14859 and one more: http://paleohacks.com/questions/14224/eating-strict-paleo-how-do-i-get-approx-6000-cals-day/14243#14243

Lunch: More turkey or left over slices of steak from previous night.

Ditch the jerky unless it is homemade. Look at ingredients. Many are preservatives and have some form of sugar.

Dinner: 16 oz steak with lots of fat around the edges plus any kind of veggies slathered in butter. Plus a large green salad 1/4 pound with olive oil and vinegar. Any meat at 16 oz is fine.

I suspect that once you eat this breakfast, your desire for snacks and lunch will abate and you will be ready for a decent size dinner.

Fat is your friend for fueling your body. Many of us eat 75% fat and 25% protein with a few veggie carbs with butter thrown in.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 05, 2010
at 08:20 PM

http://blog.cholesterol-and-health.com/2010/12/meeting-choline-requirement-eggs-organs.html Gilliebean...this link for folks that have not seen Chris Masterjohn's great post about Choline, Liver, & Eggs.

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on December 05, 2010
at 04:39 PM

Thanks to Chris Masterjohn, now we know *why* liver is so important!! Yay liver! :)

4
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on December 05, 2010
at 03:00 AM

Make sure the foods you add for more calories are healther ones, meat with fat for instance. THe Larabars and stuff are just not as good as healthy whole foods. Also, I'd like to note that I was hungry a lot when I first when on low carb and also when I first went on paleo. It was more than a few months where I felt hungry often to the point where it was somewhat irritating at times. And so I ate often and yet I was also losing weight. But after a while, my body adapted and it all evened out and I was not hungry often anymore. I think for some people, it takes a while to adjust. I think at least at first, if you are really hungry, you should eat, as long as you eat healthy food. Once you are adjusted to the new diet and eating the proper amounts, then you will likely find you don't feel hungry as often. Sometimes, it just takes the body a bit of time to fill up on healthier foods and adapt to the new regime. Remember that full adaption to a new diet takes 3 months or more for most people.

47a42b6be94caf700fce9509e38bb6a4

(9647)

on December 05, 2010
at 03:11 AM

Yeah, that's a good point, too, Eva. James might be super hungry for things he wasn't getting earlier and then after a while the appetite will drop off. Guess this especially happens to people who switch from vegetarian or some other kind of limitation.

4
47a42b6be94caf700fce9509e38bb6a4

(9647)

on December 04, 2010
at 06:08 PM

That's so great that three people posted awesome answers at the same time, all with the same core message in common (and all in great ways of course, not trying to criticize). The message is good: Eat more! Eat more! Eat more! I just want to add: this is not a diet. You are not dieting. Just eat as much as you want; your body will get happy and things will change on the inside; and then you'll lose weight.

4
531db50c958cf4d5605ee0c5ae8a57be

on December 04, 2010
at 05:57 PM

I'll just echo PrairieProf--the quantities seem very much like "Hollywood Starlet" or "Oprah Diet" quantities (not working out so well for Oprah either). Up the egg count! Use butter instead of olive oil. An 8 oz. steak seems like such a tease...

The other issue is the frequency of eating. Even though your diet is not likely to generate a huge insulin response, it will generate something of a response and you're likely to have better results with 2 or 3 meals a day. You may end up being less hungry, although it seems paradoxical.

Some cannot manage this, but I personally do not believe in snacking. It tends to initiate a positive feedback loop that ends up producing low satiety and constant hunger. My approach is to eat until I'm full two to three times daily. If I have a soccer game in the evening, it's coffee and heavy cream for breakfast and lunch. No solid food. BIG meal one or two hours post game.

So, for breakfast--4 eggs scrambled in ghee with a spot of cream, 2-3 oz. heavy whipping cream in coffee;

lunch--skip it, have 2-3 oz. heavy cream in coffee;

dinner--one pound ground beef sauteed and then poached in coconut milk with panang curry chili paste; wine

On game days, I substitute heavy cream/coffee for meals and just eat dinner.

I'm sometimes hungry but it's not this burning "need to eat" hunger.

C16d506f10d910db0736bfd0d0e3809a

(10)

on December 05, 2010
at 09:17 PM

Yes, the frequency struck me too. When I have plenty of fat at breakfast I often forget lunch. Carbs aren't needed at every meal, and having carbs & sugar (even if healthy sugar) for snacks practically guarantees being hungry again sooner. I would suggest only nuts or meat for snacks while retraining one's belly that snack != sweet. Hard-boiled eggs also are great for a satiating few bites if needed between meals. It's really helpful for me to fast to the point of /real hunger/ occasionally, to remind myself what that feels like -- versus the bored or habit-driven "hungry" feeling.

3
8274ce9d4bffd8209055e1e34def04d6

(429)

on December 04, 2010
at 10:30 PM

Your "sweet tooth" may be caused by not enough fat in your diet.

Increasing fat and decreasing carbs is a really easy way to feel fuller longer.

2
D63a9a7789b948a1e88647f6c0e504ca

on December 04, 2010
at 05:39 PM

I would be starving all day if I only ate one egg and some veggies for breakfast. It seems like you get very little fat during most of the day, too -- just doesn't seem like enough calories for someone of your size and activity. I'm 5'4", 120 pounds, and eat more than that (3 eggs for breakfast for example!).

0
54a423322af7ce9a9bbdf4c33977d2e2

on December 06, 2010
at 12:29 AM

Too much fruit (esp dried fruit) = insulin spikes and further sugar cravings. Sub more fat and protein for those calories to get more nutritional bang for your buck AND more satiety.

0
D738a5b2a67f3c36518a2ac9f32d27af

on December 05, 2010
at 06:13 AM

Eat more animal fat.

0
072fd69647b0e765bb4b11532569f16d

(3717)

on December 05, 2010
at 05:54 AM

Eat more. Way more.

0
976844bb16c0ab60ca2632aa5df149f8

(317)

on December 04, 2010
at 10:43 PM

ditto all of the above...more calories and esp more fat. I would highly suggest checking out the zone for quantity and continue to eat paleo quality. Exactly what Goose said too, cut back on the sugar and youll see some of the cravings drop as well.

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