1

votes

Eat to fullness or eat a set amount and reevaluate?

Answered on August 19, 2014
Created August 16, 2012 at 4:59 PM

Hi All :)

I'm relatively new to Paleo and am also a recovering/habitual binge and over-eater (in my non Paleo days). I'm striving for 3 good meals a day now and was wondering what your thoughts on eating to fullness vs eating a, "suggested" serving amt (ie 4 oz of chicken) are. I'm not sure that I trust my body to tell me when I'm full. Should I just trust my gut (literally) or strive for some pre-portioned amount and revisit the fullness factor after some time?

Thoughts? Thank You!

394492a4bc534ad39091792287fddd96

(130)

on August 18, 2012
at 03:28 PM

I think my problem stems from the fact that I am so "deranged" (seems to be a fave term for quite obese and broken here) that I am out of touch with what a normal portion looks like.... I am trying to research this a bit though. So far I have been doing well with eating once and not going back

394492a4bc534ad39091792287fddd96

(130)

on August 18, 2012
at 03:25 PM

It's hard to say since I am still a newbie in the grand scheme of things. I've been trying to serve myself what I *think* a normal person portion would be (not my typical face stuffing portion of old) and I have not been allowing myself seconds. So far so good, I'm not too hungry and I seem to be loosing some weight... it will be interesting to revisit this in a month or so. Good Luck to you, too and thanks for the reply :)

394492a4bc534ad39091792287fddd96

(130)

on August 18, 2012
at 03:23 PM

This is great advice, thank you! It's hard not to be discouraged by what seems like a painfully slow process in the moment.... even if the weight doesn't move much in a week, I do FEEL better though :)

4b5be253ac1981c690689cab7e4bf06d

(3043)

on August 16, 2012
at 11:30 PM

I'm lucky that I don't go for nuts and such. But, I have eaten two pounds of chicken thighs at once before. (didn't eat the rest of the day, though.)

4fce8590b5453d379dddeaa649955eb9

(173)

on August 16, 2012
at 09:41 PM

I wish you the best of luck :) - Is the portion thing working for you by the way? i'm thinking about going for a set amount of calories per day too.

394492a4bc534ad39091792287fddd96

(130)

on August 16, 2012
at 09:25 PM

I'm there with you.... it's such a daily struggle. I would love to be one of those people that has a really healthy emotional relationship with food, it's one of my goals with this really

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 16, 2012
at 07:46 PM

I usually go with this advise for those new to paleo. Change in food quality seems to be enough of a shock to the system (along with elimination of grains, legumes, dairy), that I usually advise just getting use to your new repertoire of available foods first. However, if your a chronic counter and very analytic it may very well be less stressful to count everything. Then there is definitely your personal triggers to binge behavior. Ahhh so much individuality :)

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 16, 2012
at 07:43 PM

I usually go with this advise for those new to paleo since the transition if food quality seems to be enough of a shock to their system/day to day that adding another element on top of that seems likely to be overload. However, if your a chronic counter and very analytic it may very well be less stressful to count everything.

7bf306ada57db47547e9da39a415edf6

(11214)

on August 16, 2012
at 07:22 PM

Try not to let the plateaus get you down. I lost 113lbs. Objectively, it went fast, but subjectively it would often feel like it was an eternity.

3ab5e1b9eba22a071f653330b7fc9579

(2262)

on August 16, 2012
at 06:59 PM

Even paleo items can trigger binges in some, nuts and nut butters are an example of this.

61844af1187e745e09bb394cbd28cf23

(11058)

on August 16, 2012
at 06:48 PM

Good suggestion for someone that knows what full feels like.

394492a4bc534ad39091792287fddd96

(130)

on August 16, 2012
at 05:47 PM

I am a bit time mindless eater and am trying to hard to become more aware.... I also have lots of weight to loose. The three set meals a day is actually kind of freeing for me :)

394492a4bc534ad39091792287fddd96

(130)

on August 16, 2012
at 05:45 PM

Thank You for the book suggestion :) I agree that feeling "unlimited" about amount makes limiting more palatable

394492a4bc534ad39091792287fddd96

(130)

on August 16, 2012
at 05:44 PM

Thank You! I am very much an emotional eater as well and it's a daily struggle to break those life long habits

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8 Answers

2
4b5be253ac1981c690689cab7e4bf06d

(3043)

on August 16, 2012
at 05:25 PM

Eat to fullness, eating "Paleo" items. I know restrictions of any kind can trigger my binge desires, but knowing I can eat as much as I want, I feel better.

Make sure you are getting enough good fats and proteins. If you want some guidelines, the book "It Starts with Food" has some good ones (though, the whole30 is a bit too restrictive and triggery for me right now.)

3ab5e1b9eba22a071f653330b7fc9579

(2262)

on August 16, 2012
at 06:59 PM

Even paleo items can trigger binges in some, nuts and nut butters are an example of this.

394492a4bc534ad39091792287fddd96

(130)

on August 16, 2012
at 05:45 PM

Thank You for the book suggestion :) I agree that feeling "unlimited" about amount makes limiting more palatable

4b5be253ac1981c690689cab7e4bf06d

(3043)

on August 16, 2012
at 11:30 PM

I'm lucky that I don't go for nuts and such. But, I have eaten two pounds of chicken thighs at once before. (didn't eat the rest of the day, though.)

1
61844af1187e745e09bb394cbd28cf23

(11058)

on August 16, 2012
at 05:17 PM

One of the hardest things I had to learn was what "full" felt like. I was (am) an emotional eater and will eat until I am busting at the seams without even realizing it. I start with portioned amounts and, if I want more, I force myself to evaluate WHY I want more. Sometimes I am truly hungry (usually happens when my hormones are going wild) and other times it's for comfort, boredom, etc. If I am honest to goodness hungry, I will have another small portion and reevaluate.

Listen to your body. It will talk to you!

394492a4bc534ad39091792287fddd96

(130)

on August 16, 2012
at 05:44 PM

Thank You! I am very much an emotional eater as well and it's a daily struggle to break those life long habits

0
F9638b939a6f85d67f60065677193cad

(4266)

on August 17, 2012
at 12:47 AM

Well, firstly never eat a suggested serving (4oz) of chicken. That's for suckers following CW. Eat a big huge steak. Or if you just have to eat chicken, make it a quarter chicken with the skin on.

In general, just fix a small plate with sensible portion sizes and wait 20 minutes after finishing to decide if you want more. But make sure whatever you eat is nutrient dense, not low-fat.

394492a4bc534ad39091792287fddd96

(130)

on August 18, 2012
at 03:28 PM

I think my problem stems from the fact that I am so "deranged" (seems to be a fave term for quite obese and broken here) that I am out of touch with what a normal portion looks like.... I am trying to research this a bit though. So far I have been doing well with eating once and not going back

0
F44b15b2fd1ad134200793d6b474fc4c

(938)

on August 16, 2012
at 10:02 PM

Based on my experience starting Paleo a year ago, I would eat to fullness for a couple of months and then see if that's resulting in weight gain. It did for me. If it does for you, then I would count calories (still eating only Paleo). This will, of course, result in reduced portion sizes. What happened when I did this was that, after a few weeks, my body (or my mind and body) adjusted and the smaller portions became eating to fullness! It was remarkable. So, now I eat less and feel full.

0
4fce8590b5453d379dddeaa649955eb9

on August 16, 2012
at 06:28 PM

Imo its a tough one - i used to be a binge eater and still am somewhat. I find that, if i limit myself i am more likely to blow them out of starvation fear i guess (although there is nothing starvation-esque about my limits lol) On the other hand, if i dont set any limits i find myself eating alittle too much, practically everyday.

I think you somehow have to change mentality. Do you remember that blissful feeling as a kid, when you'd just gladly gobble down whatever was given to you without a second thought? Imo this is the ideal relationship one could have to (paleo) food. Binge eating is the loss of this relationship and we must somehow regain it - but i cannot figure out how.

394492a4bc534ad39091792287fddd96

(130)

on August 16, 2012
at 09:25 PM

I'm there with you.... it's such a daily struggle. I would love to be one of those people that has a really healthy emotional relationship with food, it's one of my goals with this really

4fce8590b5453d379dddeaa649955eb9

(173)

on August 16, 2012
at 09:41 PM

I wish you the best of luck :) - Is the portion thing working for you by the way? i'm thinking about going for a set amount of calories per day too.

394492a4bc534ad39091792287fddd96

(130)

on August 18, 2012
at 03:25 PM

It's hard to say since I am still a newbie in the grand scheme of things. I've been trying to serve myself what I *think* a normal person portion would be (not my typical face stuffing portion of old) and I have not been allowing myself seconds. So far so good, I'm not too hungry and I seem to be loosing some weight... it will be interesting to revisit this in a month or so. Good Luck to you, too and thanks for the reply :)

0
2c0d21fbac7feaf9377ce9a3d2d5376e

on August 16, 2012
at 06:09 PM

read "how we got fat and what we can do about it" by Gary Taubes. it helped me out big time in understanding what i was supposed to eat

0
7bf306ada57db47547e9da39a415edf6

(11214)

on August 16, 2012
at 05:35 PM

During my weight loss phase, I weighed everything, ate, waited 20 minutes, and then would eat another portion if I was still hungry. At some point I stopped having to do that, but in the beginning it was very helpful to me. I was used to eating massive amounts of food without thinking.

394492a4bc534ad39091792287fddd96

(130)

on August 16, 2012
at 05:47 PM

I am a bit time mindless eater and am trying to hard to become more aware.... I also have lots of weight to loose. The three set meals a day is actually kind of freeing for me :)

7bf306ada57db47547e9da39a415edf6

(11214)

on August 16, 2012
at 07:22 PM

Try not to let the plateaus get you down. I lost 113lbs. Objectively, it went fast, but subjectively it would often feel like it was an eternity.

394492a4bc534ad39091792287fddd96

(130)

on August 18, 2012
at 03:23 PM

This is great advice, thank you! It's hard not to be discouraged by what seems like a painfully slow process in the moment.... even if the weight doesn't move much in a week, I do FEEL better though :)

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 16, 2012
at 05:15 PM

Take your question and reverse it....Eat to fullness (paleo approved items) 1-3 meals a day then re-evaluate after a month or two to determine if your reaching your goals. If not then you may want to monkey around with tracking and set macros.

61844af1187e745e09bb394cbd28cf23

(11058)

on August 16, 2012
at 06:48 PM

Good suggestion for someone that knows what full feels like.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 16, 2012
at 07:43 PM

I usually go with this advise for those new to paleo since the transition if food quality seems to be enough of a shock to their system/day to day that adding another element on top of that seems likely to be overload. However, if your a chronic counter and very analytic it may very well be less stressful to count everything.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 16, 2012
at 07:46 PM

I usually go with this advise for those new to paleo. Change in food quality seems to be enough of a shock to the system (along with elimination of grains, legumes, dairy), that I usually advise just getting use to your new repertoire of available foods first. However, if your a chronic counter and very analytic it may very well be less stressful to count everything. Then there is definitely your personal triggers to binge behavior. Ahhh so much individuality :)

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