1

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How much to eat?

Answered on September 12, 2014
Created November 02, 2011 at 11:34 PM

What are peoples "rules of thumb" for ad libitum eating? How do you portion food and how do you know when you have had "enough"? I'm a fat guy who has lost a lot of weight and really want to NOT spend my life counting calories but I just don't trust my sense of hunger. I've been trying to but I run into this -

Day 1 - coffee with 1/3 of a cup of heavy cream for breakfast at about 2:30 I have 4-6oz of meat cooked in butter or coconut milk (1-2TB), some homemade fermented veg and some carrots and then supper will be 4-5oz of meat (undrained), some chopped veg (1/2 a pepper, 1/4 onion, handful of chopped tomato) and then maybe 40z of berries with coconut milk or cream for dessert.

If I eat this way I seem to do ok...more or less, though I do get cold hands occasionally and sometimes I seem to get really grumpy and sour. Not consistently though.

Other days my wife and I have time in the morning for breakfast so I'll make us breakfast -

4 eggs, 4 slices of bacon, some random veg and then the wheels come off. No matter what I make, this or high-fat, homemade yogurt and fruit or anything, and I am ravenous all day. I end up eating almost constantly.

I really don't want to be forced to measure in order to not feel like I'm overeating and I really don't want to be the guy who has to carry 5 containers of food in my backpack and be eating constantly. Thoughts? Please?

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 09, 2011
at 01:42 PM

Dear anonymous downvoter, bring it.

9ffe43c6c5990ed710c7c49b12d6ee7f

on November 09, 2011
at 10:34 AM

Not exactly a helpful answer (though you did a good job coming off "mysterious")- rather than linking to the book you want us to buy, maybe you could follow the paleohack format and post an answer to the OP's question? Or some helpful information?

Medium avatar

(39831)

on November 09, 2011
at 07:32 AM

Mike: Kasra's is the best advice here. Lean meat is what works.

5ef574d7893bc816ec52e04139e9bc09

(6097)

on November 03, 2011
at 03:19 AM

You might just have a stomach of steel

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 03, 2011
at 12:05 AM

I've found if I start with a large portion of fatty meat (I know, it seems counter-intuitive when you're overweight) then veggies I don't experience hypoglycemia; if I ever start with fruit, I do. And by the way, if you absolutely CAN'T wait an hour, and I had those days, it's definitely cravings rather than hunger because physical hunger can wait. So, it you're really suffering get out of the house and go for a drive, bus ride, walk or anywhere there isn't food. At some point, you'll suddenly realize all that intensity went away and you can actually think about whether or not you're hungry.

67f3387f0308b570c61944addedd183e

(112)

on November 03, 2011
at 12:00 AM

I appreciate your thoughts but I don't think that is likely to be the answer. I don't know that any meat I have access to is lean enough to illicit that reaction. I've had days when I was lifting weights where I would make it through 3-4 pounds of boneless, skinless chicken breast after working out. That's when I stopped pre-cooking chicken. No nausea, but I did get full. However I can't really afford to hit 4lbs of meat at each meal. I know I'm big and I'm really active but POUNDS of meat...?

67f3387f0308b570c61944addedd183e

(112)

on November 02, 2011
at 11:57 PM

I've been thinking of pushing myself to try that. Did you have any problem with hypoglycaemia during the day? If you did, did it eventually go away?

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6 Answers

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0
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 02, 2011
at 11:43 PM

Okay, others will answer from their own corner but my response is based on 50+ years of food addiction and binge eating. The only way to get my amounts right and steadily lose weight is for me to eat once per day. It took me a week or so--at first I was eating 2 meals but quickly found I wasn't hungry enough for second--to get going.

Others may not, but I need a large volume of food AS WELL AS good nutrition to feel satisfied because I trained myself to be that way. I start with a large raw veggie salad with oil and vinegar. Then, a nice plate or bowl of meat and cooked veggies--it's important for me to have the meal include bone broth, as that definitely seems to make my GI tract happy--and finally fruit. I didn't have fruit every day at first, but at about 10 pounds of weight loss I started having a piece of fruit for dessert because I've always eaten a lot of it and I was missing it a lot. For me, fruit doesn't slow or stop my weight loss unless I eat a lot of it; for example a whole grapefruit or a couple plums is fine, any more is too much.

Most important--when you feel hungry, go do something or wait an hour. If the feeling goes away, it was a craving not hunger; if it's still there, try to identify exactly what you're hungry for and eat a small amount--then wait again.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 03, 2011
at 12:05 AM

I've found if I start with a large portion of fatty meat (I know, it seems counter-intuitive when you're overweight) then veggies I don't experience hypoglycemia; if I ever start with fruit, I do. And by the way, if you absolutely CAN'T wait an hour, and I had those days, it's definitely cravings rather than hunger because physical hunger can wait. So, it you're really suffering get out of the house and go for a drive, bus ride, walk or anywhere there isn't food. At some point, you'll suddenly realize all that intensity went away and you can actually think about whether or not you're hungry.

67f3387f0308b570c61944addedd183e

(112)

on November 02, 2011
at 11:57 PM

I've been thinking of pushing myself to try that. Did you have any problem with hypoglycaemia during the day? If you did, did it eventually go away?

3
5ef574d7893bc816ec52e04139e9bc09

(6097)

on November 02, 2011
at 11:49 PM

Protein is really satiating - you will feel physically sick if you eat too much, because it is relatively hard to digest. As long as you keep an eye on starch, fruit, and isolated fat intake (think cheese, cream, nuts), and avoid them if they trigger cravings, you can pretty much trust your bodily limits on meat and veggies.

67f3387f0308b570c61944addedd183e

(112)

on November 03, 2011
at 12:00 AM

I appreciate your thoughts but I don't think that is likely to be the answer. I don't know that any meat I have access to is lean enough to illicit that reaction. I've had days when I was lifting weights where I would make it through 3-4 pounds of boneless, skinless chicken breast after working out. That's when I stopped pre-cooking chicken. No nausea, but I did get full. However I can't really afford to hit 4lbs of meat at each meal. I know I'm big and I'm really active but POUNDS of meat...?

5ef574d7893bc816ec52e04139e9bc09

(6097)

on November 03, 2011
at 03:19 AM

You might just have a stomach of steel

Medium avatar

(39831)

on November 09, 2011
at 07:32 AM

Mike: Kasra's is the best advice here. Lean meat is what works.

1
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 03, 2011
at 01:26 AM

Measuring is not popular, but it works. At least give it a go for a month. Because after a month, you'll have learned some good habits: portion size, eyeball measurements, accurate estimation of energy content, etc...

Eating constantly is certainly not required. Eat as often as you like, as long as you stay within your calorie budget.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 09, 2011
at 01:42 PM

Dear anonymous downvoter, bring it.

0
Medium avatar

(154)

on November 03, 2011
at 02:06 AM

This is probably the most zen-like answer I've heard (not mine, but forgot who said it): "Calories count, but don't count calories".

Eating paleo/lower carb (i.e. the TYPES of food) will lend itself to changing your body composition, shifting more weight from fat to muscle. Eating less overall (i.e. the # of calories) ultimately helps you lose weight. It's a balancing act (very rough rule of thumb is multiply your target weight by 10-12, depending on activity level, to get a rough idea of how many calories you should eat). You eat less, and of what you eat, you stick more paleo.

0
2d1125a5eac227aacba801bcab3bb9b8

(331)

on November 03, 2011
at 01:49 AM

You know, it's odd that you post this. I was just thinking today about the fact that whenever I eat breakfast, I'm hungry for most of the day and tend to eat more in general.

For the majority of my adolescent and post-adolescent life, I never ate breakfast. Like, ever. When I was in my teens, my first meal was typically when I ate a salad or a baked potato in the high school cafeteria at noon. Then, for some reason, I decided in my early twenties that eating breakfast everyday was what you were "supposed to do." For the record: It's not what you're "supposed to do." I get ravenous if I eat too early.

Maybe play with your meal timing a little bit? Perhaps try fasting and then see what times you start to feel hungry?

-1
189d66196a91c899014be673ce5eabb7

on November 09, 2011
at 06:04 AM

Through experimentation we've discovered that adjusting what you eat can (all by itself) eliminate unwanted body fat - even with a moderate level of exericse.

Mike http://www.fromfattomuscle.com

9ffe43c6c5990ed710c7c49b12d6ee7f

on November 09, 2011
at 10:34 AM

Not exactly a helpful answer (though you did a good job coming off "mysterious")- rather than linking to the book you want us to buy, maybe you could follow the paleohack format and post an answer to the OP's question? Or some helpful information?

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