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Trouble feeling full!

Answered on August 19, 2014
Created February 18, 2013 at 11:57 PM

I'm gaining weight and always hungry. I'm starting to think that maybe my meal combinations aren't filling me up because they are off balance.

What are meals that fill you up? ....and in what proportions?

Thanks!

7fb5e7849c5d9d8ebdfa9d36786b1fe9

(178)

on February 20, 2013
at 05:13 PM

A simple, easy way to start is if you realized how much better your digestion could be by making sure to chew your food into completely indistinguishable mush. This in itself will make sure that you aren't engaging in rapid food consumption. There are a lot of enzymes in your saliva and chewing is (obviously) the first step in digestion. (Arguable humans start externally with cooking/preparataion but thats not the point here).

F299706618ad5d2c014130cb35d07dcf

(628)

on February 20, 2013
at 12:32 AM

I don't do well with a lot of carbs but I could up mine a little bit. Thanks for putting your proportions in, that helps a lot. So you only eat two meals a day? Sounds like you really found what works for you, that's awesome!

F299706618ad5d2c014130cb35d07dcf

(628)

on February 20, 2013
at 12:27 AM

I think that mindful eating could really help! I'm probably doing the opposite of it right now. I will really try to fit in time to slow down when I eat. Thanks so much for all your advice.

F299706618ad5d2c014130cb35d07dcf

(628)

on February 20, 2013
at 12:22 AM

Yeah I'm pretty sure about the macros. I count carbs pretty closely. The bullet proof coffee I have been drinking has a significant amount of fat in it and I cook with coconut oil. I feel like the vegetables I eat are high-volume low-carb. Could you give some examples? I can see how upping the protein would be more satiating. I'll give that a try instead. haha. I tend to break my fast around 3-4 when I get out of classes. I can try breaking it earlier too. Thank you so much for all your insight!

15dfddb2195385569014b970890b12ad

(120)

on February 19, 2013
at 03:36 PM

Excellent suggestion! Mindful eating has helped me immensely with overeating -- I come from a background of the whole eat 3000+ calories of fruit a day and my body became accustomed to the volume and I think I have been overeating for lack of comparable volume, mentally you know, my mind says, hey you haven't stuffed yourself enough yet, eat more. Mindful eating took a big shift in habits for me, but I eat significantly less and have no urges to eat more after a meal when I folow the practice

15dfddb2195385569014b970890b12ad

(120)

on February 19, 2013
at 03:33 PM

I agree, up the protein. I tried the high-fat/moderate protein and had the same thing, still hungry. Eating MORE FAT was not the answer! That made my body MORE FAT. The key for me has been more protein - it is more satiating than fat for me personally.

92d67b02a709cad2250f10848f9178e6

(2422)

on February 19, 2013
at 03:59 AM

I don't know if Hannah needs more fat... It seems like she is eating more than 120g of fat.

F299706618ad5d2c014130cb35d07dcf

(628)

on February 19, 2013
at 03:39 AM

Thanks! I'll try adding more fat in and see if it helps. I appreciate your advice.

F299706618ad5d2c014130cb35d07dcf

(628)

on February 19, 2013
at 03:18 AM

5"4 and ~117lbs. No eating disorder. Yes I've tried IFing with bulletproof coffee for breakfasts. It has really helped my blood sugars be more stable at that time. I'm always hungry in the afternoon/nights. I'm eating about 50-60g of protein and lots of fat but I'm not sure the numerical value. sorry.

92d67b02a709cad2250f10848f9178e6

(2422)

on February 19, 2013
at 02:26 AM

How much protein and fat are you eating (in grams)?

92d67b02a709cad2250f10848f9178e6

(2422)

on February 19, 2013
at 02:24 AM

What's your weight and height? Past history of eating disorder? Are you experimenting with IF?

F299706618ad5d2c014130cb35d07dcf

(628)

on February 19, 2013
at 12:55 AM

I changed to a lower carb diet in seek of better blood sugar control. I have always had good control (hba1c of less than 7%) but I was hoping to be able to gain better control.

F299706618ad5d2c014130cb35d07dcf

(628)

on February 19, 2013
at 12:47 AM

Wow thanks for all your detail! I'm glad you were able to find a good system that works for you. Almost all of my carbs come from non-starchy vegetables. I have some paleo treats on the weekends but I haven't noticed them correlating with my constant hunger. My dinner meals sound very similar to yours but after i'm done eating i'm still hungry regardless of how many portions I have. I may try increasing my breakfast amounts. Thanks!

F299706618ad5d2c014130cb35d07dcf

(628)

on February 19, 2013
at 12:37 AM

Interesting study but I'm not convinced it correlates with my situation. Unless I missed something... This study has a sample size of 21 and was conducted on very poorly controlled diabetics.... I have been type 1 for 8 years, with good control, and I have never been this hungry before. There were times I had weighed less, had better control, and eaten less healthy.

77877f762c40637911396daa19b53094

(78467)

on February 19, 2013
at 12:20 AM

I think being a diabetic may explain some things: http://www.ncbi.nlm.nih.gov/pubmed/16776747 I am not a doctor at all I am just speculating

77877f762c40637911396daa19b53094

(78467)

on February 19, 2013
at 12:15 AM

How do you characterize your weight gain? What's your weight at the moment?

F299706618ad5d2c014130cb35d07dcf

(628)

on February 19, 2013
at 12:10 AM

I eat a low carb diet <50g of carbs per day, mostly from vegetables. I am a type one diabetic so I still experience some blood sugar swings though i do my best to avoid them. I tend to eat high fat meals with lots of coconut oil or kerrygold butter but it's not satiating for some reason. I know I'm getting enough calories in because of the weight gain. I used to eat a high carb/low fat diet and was never hungry. I love paleo but being hungry all the time is so inconvenient.

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7 Answers

1
7fb5e7849c5d9d8ebdfa9d36786b1fe9

(178)

on February 19, 2013
at 10:34 AM

This is probably bad/unwelcome advice for someone intent on maintaining a low carb diet, but I challenge anyone to eat a few pounds of any variety of potato and tell me they are still hungry. Potatoes are incredible satiating. Also, and not to troll, but your thread pretty much says "my meals only contain 2 of the 3 macronutrients, how come im still hungry?". Seems to answer itself imo.

If you are completely set on not eating any CHO (starch) I have found the practice of mindfulness applied to eating to be very helpful in controlling hunger. You can google mindful eating and find lots of advice and anecdotal evidence/testimonies but basically you just really take your time and indulge in every bite of your food, chewing 40+ times, and contemplating where it came from, how it tastes feels smells, how it nourishes you, feels in your stomach, and feeling gratitude for every morsel. This works because it slows your eating pace down drastically and its rather hard to keep eating a meal for over any hour. Your jaw gets tired,you get bored, and you give leptin a chance to signal your brain you have had enough. How would you describe your current pace of eating? Has anyone else indulged in the practice of mindful eating to control hunger/satiation?

15dfddb2195385569014b970890b12ad

(120)

on February 19, 2013
at 03:36 PM

Excellent suggestion! Mindful eating has helped me immensely with overeating -- I come from a background of the whole eat 3000+ calories of fruit a day and my body became accustomed to the volume and I think I have been overeating for lack of comparable volume, mentally you know, my mind says, hey you haven't stuffed yourself enough yet, eat more. Mindful eating took a big shift in habits for me, but I eat significantly less and have no urges to eat more after a meal when I folow the practice

1
92d67b02a709cad2250f10848f9178e6

on February 19, 2013
at 03:52 AM

So you are eating <50g of carbs, 50-60g of protein and rest from fat... One gram of protein/carb is 4 cal. Let's say you are getting 200 cal from carb, 240 cal from protein. You said you are gaining weight, so you must be eating more than 120g of fat. Are you sure about this macros? 120g of fat is like 1.5 sticks of butter.

What are your sources of protein and fat? Certain sources of fat, such as nut butter, nuts, cheese, may lead you to overeat. Eating fat is good but I don't find it satiating. When I was low-carbing, I tended to overeat nuts and cheese, which contributed to my weight gain in the past.

If I were you, I would increase protein up to 80-120g and eat more high-volume low-carb vegetables to reach satiety. Some of us are volume-eaters.

Obviously skipping breakfast is making you hungry in the afternoon/nights. When do you break your fast? I also don't eat breakfast. Sometimes my first meal is at noon; usually it's at 4PM. I find that when I break my fast early like at noon, I reach satiety after eating normal sized meals at lunch and dinner. However, when I do longer IF (first meal at 4pm-6pm), I find it hard to eat appropriate portions of food. On those days, I continue eating into the night (9PM-10PM). It's pretty obvious why this happens.

Also you said you are gaining weight. How much have you gained over what period of time?

15dfddb2195385569014b970890b12ad

(120)

on February 19, 2013
at 03:33 PM

I agree, up the protein. I tried the high-fat/moderate protein and had the same thing, still hungry. Eating MORE FAT was not the answer! That made my body MORE FAT. The key for me has been more protein - it is more satiating than fat for me personally.

F299706618ad5d2c014130cb35d07dcf

(628)

on February 20, 2013
at 12:22 AM

Yeah I'm pretty sure about the macros. I count carbs pretty closely. The bullet proof coffee I have been drinking has a significant amount of fat in it and I cook with coconut oil. I feel like the vegetables I eat are high-volume low-carb. Could you give some examples? I can see how upping the protein would be more satiating. I'll give that a try instead. haha. I tend to break my fast around 3-4 when I get out of classes. I can try breaking it earlier too. Thank you so much for all your insight!

0
2e777bbcd49262eb31a24f821abec6bc

(1974)

on February 19, 2013
at 01:25 PM

I am like you that fat does not fill me up at all compared to carbs. The other night I was starving and cheated and ate a roll, which made me feel super full right away. If I try to increase the fat, I just get nauseated in addition to feeling hungry.

I eat lots of carbs and this works for me. A typical breakfast for me is 1/4 lb beef, a stalk of broccoli, and a couple red potatoes, all cooked and mixed together. It is around a 600 calorie breakfast and I usually feel full until the afternoon. Another one that works for me is 3-4 eggs cooked in 1 tbls butter, a few slices of cheese, and lots of carrots. I snack on veggies dipped in humus or potatoes with salsa.

Those meals usually last me til the afternoon and I eat another meal then. I eat something like 8oz of steak or a chicken breast with lots of veggies and mashed potatoes or rice or I will make a huge salad with eggs and veggies. It took me a while to figure out a meal plan that keeps me full and I struggled with weight gain for a little while. SInce I started eating like this I have been maintaining/losing a tiny bit. I am 5'8 125 lbs. Good luck!

F299706618ad5d2c014130cb35d07dcf

(628)

on February 20, 2013
at 12:32 AM

I don't do well with a lot of carbs but I could up mine a little bit. Thanks for putting your proportions in, that helps a lot. So you only eat two meals a day? Sounds like you really found what works for you, that's awesome!

0
7fb5e7849c5d9d8ebdfa9d36786b1fe9

(178)

on February 19, 2013
at 10:36 AM

Ok, I too just saw you are type 1 diabetic. I am clueless as to appropriate diabetic diets so it would be wise to disregard everything I said about eating a bunch of starch. Maybe the mindful eating approach could still help though.

F299706618ad5d2c014130cb35d07dcf

(628)

on February 20, 2013
at 12:27 AM

I think that mindful eating could really help! I'm probably doing the opposite of it right now. I will really try to fit in time to slow down when I eat. Thanks so much for all your advice.

7fb5e7849c5d9d8ebdfa9d36786b1fe9

(178)

on February 20, 2013
at 05:13 PM

A simple, easy way to start is if you realized how much better your digestion could be by making sure to chew your food into completely indistinguishable mush. This in itself will make sure that you aren't engaging in rapid food consumption. There are a lot of enzymes in your saliva and chewing is (obviously) the first step in digestion. (Arguable humans start externally with cooking/preparataion but thats not the point here).

0
05a79ce8488b4fd939825cd87ed4fdec

on February 19, 2013
at 03:32 AM

I agree with mojay. You need MORE fat. Fat keeps you satiated and you have more energy. That's one of many things that set paleo apart from the SAD. We use protein and fats for energy, not sugar.

I eat three fried eggs with a few strips of bacon and a couple of slices of avocado for breakfast. That keeps me full for about 3 hours.

For lunch, I will eat a large salad, with a clean protein and an olive oil based dressing.

For dinner, I will eat some type of grilled meat or fish and veggies such as steamed broccoli or grilled squash, etc.

If I get hungry between meals, I will tend to eat some almonds, pistachios, or homemade beef jerky.

I hope this helps.

92d67b02a709cad2250f10848f9178e6

(2422)

on February 19, 2013
at 03:59 AM

I don't know if Hannah needs more fat... It seems like she is eating more than 120g of fat.

F299706618ad5d2c014130cb35d07dcf

(628)

on February 19, 2013
at 03:39 AM

Thanks! I'll try adding more fat in and see if it helps. I appreciate your advice.

0
04b157684e2dcfa867ff15db95145652

(325)

on February 19, 2013
at 12:37 AM

Just saw that you have type 1 diabetes... in that case, you can more or less ignore what I've said here. I suspect that has something to do with your feelings of hunger and I don't have any specialized knowledge to help in that situation. However, since you said you felt fine with higher carbs, why did you make the change to low carb? Was there an issue with your numbers that needed to be resolved?


I don't know what your health/diet/exercise/weight goals are and don't really know what you're eating now to feel hungry, so I'm just guessing here based on my own experiences.

My own appetite tends to start getting ramped up when I eat paleo "treat" foods like cookies, pancakes, bread substitutes, etc. I find when I eat them, I get SOOOO hungry and feeling like I need to snack almost constantly. I've cut them out entirely and changed my focus on upping my protein and fat ratios and getting almost all of my carbs from non-starchy vegetable sources. I have cut out fruit and nuts almost entirely (I'll have a "treat" of fruit or nuts maybe once or twice per week, but not even a full serving of either--just enough to get the taste of them, like maybe 5 almonds and 4 segments of a clementine).

Breakfast usually sets the stage for my appetite for the entire day. If I don't get in enough protein, fat and veggies at breakfast, I find myself feeling hungry throughout the day. If I balance my breakfast right, my hunger is almost completely gone until dinner (depending on where I am in my cycle... at certain times, I do get a little peckish in the afternoon and need a snack).

What I've been doing lately that works REALLY well (for me at least) is make a fairly big scramble with bacon, sausage, eggs and a whole bunch of veggies. I use no less than three eggs and at least two pieces of bacon and two links of sausage. Veggies I add are onions, spinach, broccoli slaw, peppers... whatever's in the fridge, really.

For me, this is VERY filling and can get me through the entire day until dinner. Like I said, though, at certain times during my cycle, I do start feeling a little peckish in the afternoon. If that's the case, I'll have a small snack of raw veggies (carrots, cucumbers, celery, whatever is on hand) and some form of protein (hard boiled egg, jerky, left over meat from the night before, etc.).

Dinners are usually really simple (because I'm lazy about cooking at times): some form of protein (beef or chicken usually) and a heap of veggies or salad. Sometimes I'll make up some spaghetti squash and meat sauce. Sometimes I'll make a soup or stew. In general, though, my dinners are ample portions of non-lean proteins and veggies.

Since upping my protein and fat intake and getting almost ALL of my carbs from non-starchy vegetables, I find that I'm hardly ever in that "panicked hunger" state where I feel like I NEED to eat something NOW and I don't get the night-time munchies anymore.

F299706618ad5d2c014130cb35d07dcf

(628)

on February 19, 2013
at 12:55 AM

I changed to a lower carb diet in seek of better blood sugar control. I have always had good control (hba1c of less than 7%) but I was hoping to be able to gain better control.

F299706618ad5d2c014130cb35d07dcf

(628)

on February 19, 2013
at 12:47 AM

Wow thanks for all your detail! I'm glad you were able to find a good system that works for you. Almost all of my carbs come from non-starchy vegetables. I have some paleo treats on the weekends but I haven't noticed them correlating with my constant hunger. My dinner meals sound very similar to yours but after i'm done eating i'm still hungry regardless of how many portions I have. I may try increasing my breakfast amounts. Thanks!

0
77877f762c40637911396daa19b53094

(78467)

on February 19, 2013
at 12:02 AM

What's your diet?

Sugar interferes with your appetite! If you want to eat less, I'd recommend avoid or at least portioning it significantly!

Fatty meals are a guilt-free means to make you feel full pretty quickly! Always love using lots and lots of coconut oil in my recipes, usually four times the recommended amount haha. Same with my ghee :) Lovvvve fat! Lovvvve Paleo <33333

77877f762c40637911396daa19b53094

(78467)

on February 19, 2013
at 12:15 AM

How do you characterize your weight gain? What's your weight at the moment?

F299706618ad5d2c014130cb35d07dcf

(628)

on February 19, 2013
at 12:37 AM

Interesting study but I'm not convinced it correlates with my situation. Unless I missed something... This study has a sample size of 21 and was conducted on very poorly controlled diabetics.... I have been type 1 for 8 years, with good control, and I have never been this hungry before. There were times I had weighed less, had better control, and eaten less healthy.

77877f762c40637911396daa19b53094

(78467)

on February 19, 2013
at 12:20 AM

I think being a diabetic may explain some things: http://www.ncbi.nlm.nih.gov/pubmed/16776747 I am not a doctor at all I am just speculating

F299706618ad5d2c014130cb35d07dcf

(628)

on February 19, 2013
at 12:10 AM

I eat a low carb diet <50g of carbs per day, mostly from vegetables. I am a type one diabetic so I still experience some blood sugar swings though i do my best to avoid them. I tend to eat high fat meals with lots of coconut oil or kerrygold butter but it's not satiating for some reason. I know I'm getting enough calories in because of the weight gain. I used to eat a high carb/low fat diet and was never hungry. I love paleo but being hungry all the time is so inconvenient.

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