3

votes

I'm full but don't feel satisfied.

Answered on August 19, 2014
Created February 24, 2011 at 2:54 AM

This New Years I went paleo and so far have lost give or take 25 pounds. I am not 100% paleo but I really try to be at least 90% maybe one cheat meal a week and a few beers here and there. My problem is that after I eat a big paleo meal, about 15 minutes later my head tells me I am still hungry but my stomach says no more food. Tonight I just recently finished about a half pound of halibut and about a pound of mixed veggies. I made sure that there was plenty of fat but I cant for the life on me figure out what I need to eat to be satisfied. I am not sure if it makes a difference but I am about 5'11" and weigh about 175. I appreciate all answers.

A968087cc1dd66d480749c02e4619ef4

(20436)

on May 01, 2011
at 10:28 AM

If you want more fiber = get it from veggies (and fruit/nuts). Psyllum husks are not evolutionarily appropriate, but more importantly can do real damage to the intestines!

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 26, 2011
at 03:37 AM

I tried the pound of fatty meat and half pound of veggies although I didnt use butter. Well the reults are in and I am full for over four hours so I guess I wasnt getting enough fat.

101b3a5c96d313d22262f65bdff20acf

(539)

on February 24, 2011
at 08:31 PM

Excellent point, and an issue I wrestle with myself.

2b8c327d1296a96ad64cdadc7dffa72d

on February 24, 2011
at 04:59 AM

Dana- I was fully prepared for others not to agree. I have clients (not diabetic) that cannot get full satisfaction from fats, but a small portion of starchy carb seems to do the trick. If fats work, more power!

Cb2415c2aef964ab499a09dc92ae7e01

(783)

on February 24, 2011
at 04:00 AM

Starches essential for me too. There is valid reason for this. Per Emily Deans of Evolutionary Psychiatry blog: "So a high protein, low carbohydrate meal will leave your plasma full of tryptophan but your brain a little low. Until you add some carbohydrate."

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:36 AM

I highly doubt that I eat more then 1600 calories on any given day except for my cheat day. Actually im loving the weight loss but I am dreading buying some new clothes, but I want to continue to lose the pounds till my serratus muscles are more defiend then my hands. Im getting a little addicted to seeing new cuts.

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:30 AM

no more food network I guess

9f9fa49265e03ddd2bf2bba5477a556b

(3184)

on February 24, 2011
at 03:30 AM

I'll make the dinner every night.

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:30 AM

ill make that dinner friday night.

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:26 AM

coconut and coconut oil is my fiend, sometimes ill just drink that.

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:24 AM

I eat 3 meals a day but in between meals im sancking on almonds walnuts all raw, my activites are limited im coming out of a shoulder injury. As far as foods I like to eat mainly lean red meats, and tons of salad. my schedule is up each day and school till about 3 or 4, then homework with minimal cardio for about another few weeks then im retiring from crossfit and swithing to straight oly lifts.

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:23 AM

I really try and stay away from starchy foods all together, but that is what has been working for me, im still new.

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:22 AM

Most of my fat is from either meats, nuts, butter or nut oil and its usually just enough to cook with. so i guess im not eating enough fat. my fat usually came from dairy but that it long gone.

F9a0b72f38860d7601afd5a45bb53394

(3618)

on February 24, 2011
at 03:12 AM

I bet it was the coconut oil and butter. What in starch would induce satiety?

F9a0b72f38860d7601afd5a45bb53394

(3618)

on February 24, 2011
at 03:12 AM

I'd sooner hit the starchy veg for energy purposes than hit it to alleviate hunger. There's nothing in starch that would induce satiety--it is just long chains of sugar that we happen to be able to break down. He'd probably be even more ravenous afterward.

628b1f06b8580fa60793d36c9ee8a91f

(93)

on February 24, 2011
at 03:07 AM

Define "plenty of fat". My guess, simply based on my experience, is that initially I was overestimating how much fat I consumed. Coming from the SAD, I thought I was eating TONS of fat but when I really looked at the % of my diet quantitatively, I realized my intuition was wrong. Fat % should be more than half you diet IMO. Great job on the 25 lbs!

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13 Answers

4
02ba6310bc962ed9511aacbbdbff8acd

on February 24, 2011
at 07:23 PM

Check your water intake as well. My wife and I both have issues confusing thirst with hunger signals sometimes. This is getting easier to identify lately though, as we're more consistent in what we eat, the resulting thought process is, "I shouldn't be hungry, so I should drink some water." I'm still trying to get more consistency in my fluid intake.

101b3a5c96d313d22262f65bdff20acf

(539)

on February 24, 2011
at 08:31 PM

Excellent point, and an issue I wrestle with myself.

3
06d21b99c58283ce575e36c4ecd4a458

(9948)

on February 24, 2011
at 03:25 AM

I posted this on the thread ...is your satiety meter broken?

I would point those that do not received the satiety signal to a pod cast interview of Dr. Robert Lustig about satiety and obesity in which he explains at about minute 20 onward the role fiber plays in signaling satiety. http://www.peoplespharmacy.com/2011/02/12/802-sugar-hazards/ It's the first interview on the page.

Basically fiber reduces the absorption of sugars into the bloodsteam and thus supresses the insulin response...thus more satiety. Second fiber assists in moving food through 22 feet of intestines quickly and when the food arrives at the end of the intestines, there is a hormone called PPY that is triggered and is absorbed into the blood and when PPY reaches the brain, it shuts off the desire for more food. The satiety signal. Thus Lustig says he advocates waiting 20 minutes before taking a second helping of food in order to let the food reach the end of the intestines so the PPY will be stimulated.

Also there is a lot of discussion of the role of fructose and what it does to the body. Not good.

I do recall some paleos saying that fiber is not necessary in the diet...but now I am not sure. I have some psyllium husks and just the last week have been taking 3-4 tablespoons in 8oz of water to see if my satiety level might change. Too soon to tell but I never really had the hunger pangs described here after two hours of meat and fat. But I eat 5 eggs fried in coconut oil plus a lot of bacon in the morning and then evening usually 12 ounces of fatty beef pan fried in coconut butter with a large green salad with EVOO and vinegar...so I think I am pretty well satiated all the time without the psyllium.

A968087cc1dd66d480749c02e4619ef4

(20436)

on May 01, 2011
at 10:28 AM

If you want more fiber = get it from veggies (and fruit/nuts). Psyllum husks are not evolutionarily appropriate, but more importantly can do real damage to the intestines!

2
9f9fa49265e03ddd2bf2bba5477a556b

(3184)

on February 24, 2011
at 03:30 AM

I agree with those above that you're probably under consuming fat and need to add more butter and coconut oil/fat. If I cook up some eggs with butter in the morning, with a little avocado and some heavy cream with my coffee, I'm usually satiated for hours. Had some coconut soup for lunch today and was barely hungry for dinner 7 hours later (which was some salad greens with some nice fatty bits of leftover duck). But people are terrible at estimating how much they're eating--whether they are trying to cut down or eat more.

I mean your halibut meal, I just looked that up. 3 oz of halibut weighs in at 119 calories and about 9 g of fat. So 1/2 pound=8 oz, that's about 317 calories, with maybe 25-26 of that from fat. You didn't say how you prepared the veggies, but assuming you didn't cook them up in a generous amount of butter, a pound of veggies isn't going to come up to much calorie-wise. So, generously we're looking at a 400 calorie meal there (assuming again, that you didn't cook the fish, nor the veggies in some sort of fat). Of couse you're hungry a few hours later. That isn't a lot of food (especially for a guy). If you're eating 3 or even 4 meals like that a day it's 1200-1600 calories. Practically a starvation diet for a guy your size. So add more fats and keep track (at least until you're routinely satiated) of how much you're actually eating. Unless, of course, you're trying to lose more weight, in which case, keep up the calorie restriction. But good job on the weight loss, now work on not starving.

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:36 AM

I highly doubt that I eat more then 1600 calories on any given day except for my cheat day. Actually im loving the weight loss but I am dreading buying some new clothes, but I want to continue to lose the pounds till my serratus muscles are more defiend then my hands. Im getting a little addicted to seeing new cuts.

2
Medium avatar

on February 24, 2011
at 03:29 AM

Try eating a pound of fatty meat and a half pound of veggies, both cooked in butter and report back.

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:30 AM

ill make that dinner friday night.

9f9fa49265e03ddd2bf2bba5477a556b

(3184)

on February 24, 2011
at 03:30 AM

I'll make the dinner every night.

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 26, 2011
at 03:37 AM

I tried the pound of fatty meat and half pound of veggies although I didnt use butter. Well the reults are in and I am full for over four hours so I guess I wasnt getting enough fat.

2
0dc1d63c3d5975f5115f535c6a90c9dd

(2283)

on February 24, 2011
at 03:08 AM

Honestly, I never felt satisfied on strict paleo until I added in more starch. Potatoes, squash, rice. Plus a lot of fat from coconut oil and butter. I was trying so hard to be full on protein, veg, fruit, and fat (coconut oil, milk, and nuts) and I was NEVER satisfied. Starch was the key for me. Reading the Panu website really helped me.

F9a0b72f38860d7601afd5a45bb53394

(3618)

on February 24, 2011
at 03:12 AM

I bet it was the coconut oil and butter. What in starch would induce satiety?

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:23 AM

I really try and stay away from starchy foods all together, but that is what has been working for me, im still new.

Cb2415c2aef964ab499a09dc92ae7e01

(783)

on February 24, 2011
at 04:00 AM

Starches essential for me too. There is valid reason for this. Per Emily Deans of Evolutionary Psychiatry blog: "So a high protein, low carbohydrate meal will leave your plasma full of tryptophan but your brain a little low. Until you add some carbohydrate."

1
D0578c3826123f66a80b034cd3e78816

(565)

on February 24, 2011
at 06:44 AM

How flexible are you making this? If dairy never bothered you before, you can add in some of the fatty dairy or find other ways to increase your saturated fat intake. If you want more starch, eat more starch, just make sure they're tuberous vegetables. Tweak until you feel better.

Another thing to consider is if this might be related to bad digestion. You could try drinking diluted apple cider vinegar after/before/during a meal and see if you feel any better. If you do, then you probably have low stomach acid and should supplement with Betaine Hcl until you don't need it anymore. Doing this has helped my hunger pangs and lethargy reduce.

1
3e6c0ab969e49e2f341d6a55ac771cc4

(420)

on February 24, 2011
at 03:29 AM

I'm pretty much like you when it comes to my diet and I have had the same problem (though not often). I have always attributed these feelings to phycological triggers. Stuff on TV(sports mainly), certain people, weather..... All these things can make me want to snack even though I'm not hungry. I think I'm just conditioned to want chicken wings, nachos and beer when Im watching football or eat tomato soup and grilled cheese sandwiches when it's raining. Maybe consider what's going on next time you're brain tells you that you want to eat.

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:30 AM

no more food network I guess

1
246ebf68e35743f62e5e187891b9cba0

(21430)

on February 24, 2011
at 03:26 AM

It took me a month or more of eating paleo, to get over the fact that I was eating to fuel my body and not to "fill" it. Now, eating until hunger goes away, is more satisfying than feeling full.

However, fish and veggies would leave me wanting as well. Moar fat.

1
F9a0b72f38860d7601afd5a45bb53394

(3618)

on February 24, 2011
at 03:11 AM

Halibut's not that fatty a fish, despite it coming from the northern oceans. It has a reputation for being more difficult to cook than salmon, for that reason. What was your added fat and how much did you use? Don't be afraid to use things like butter and coconut oil. Olive oil's nice, but only goes so far.

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:26 AM

coconut and coconut oil is my fiend, sometimes ill just drink that.

1
2b8c327d1296a96ad64cdadc7dffa72d

on February 24, 2011
at 03:11 AM

Perhaps you need some starchy veg with your meals (root vegetables, cruciferous vegetables). Questions for you : how often do you eat each day? what is your activity/exercise load like? What foods do you like to eat? Are you on a regular schedule (up in the morning, work during the day?)

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on February 24, 2011
at 03:24 AM

I eat 3 meals a day but in between meals im sancking on almonds walnuts all raw, my activites are limited im coming out of a shoulder injury. As far as foods I like to eat mainly lean red meats, and tons of salad. my schedule is up each day and school till about 3 or 4, then homework with minimal cardio for about another few weeks then im retiring from crossfit and swithing to straight oly lifts.

2b8c327d1296a96ad64cdadc7dffa72d

on February 24, 2011
at 04:59 AM

Dana- I was fully prepared for others not to agree. I have clients (not diabetic) that cannot get full satisfaction from fats, but a small portion of starchy carb seems to do the trick. If fats work, more power!

F9a0b72f38860d7601afd5a45bb53394

(3618)

on February 24, 2011
at 03:12 AM

I'd sooner hit the starchy veg for energy purposes than hit it to alleviate hunger. There's nothing in starch that would induce satiety--it is just long chains of sugar that we happen to be able to break down. He'd probably be even more ravenous afterward.

0
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on February 24, 2011
at 05:34 AM

Also check for nutrient deficiencies. Fitday.com can do this for free. See what nutrients you are low on and then consider how important those RDAs may or may not be for you. For instance, magnesium is probably important, but the many are still not sure about vitamin E. But if you are low on anything, you may want to make an effort to eat foods with those nutrients and see if that satiates you better.

0
1acc4ee9381d9a8d998b59915b3f997e

(2099)

on February 24, 2011
at 03:25 AM

I agree with the others that you probably aren't eating enough fat. The modern fat phobia has really skewed people's perceptions about how much fat they are eating, and how much they really need. For me, nothing gives satiety like animal fats...the combination of fat and cholesterol really seem to hit the spot for me.

0
645e52a5238b494126b8dcaececf99ee

(50)

on February 24, 2011
at 03:09 AM

Too funny, cause I was just thinking the same thing! We had a nice size paleo dinner and then 2 hours later I was sitting here starving...I just started so I chalked it up to carb craving, but I don't know.

~Rob

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