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ELENGIL SparkPoints: (20,688)
Fitness Minutes: (8,175)
Posts: 700
4/17/13 12:26 P

I had this problem a few weeks ago, only for a day, but it didn't seem to matter what or how much I ate, I felt *starving*. One poster suggested that it may not be a food issue at all but something else, like not enough sleep - and sure enough, I hadn't slept enough the night before.

Sometimes *other* aspects of our lives can drastically affect things like our hunger levels. How healthy are you outside of diet? Do you exercise? Do you sleep enough? These might be affecting you as well, so it may not just be what you're eating or not eating.

I eat pretty healthy (too much, sometimes, but pretty healthy) but that one day it didn't matter what I had - fat, protein, veggies, water - it didn't 'feel' like enough. So I really sympathize with you here. Just try looking at your whole health picture and not only your diet.

CMOTSINGER Posts: 280
4/17/13 10:19 A

I know where you're coming from and had hoped to see some new ideas in this post. :( I eat healthy, but still am hungry almost all the time. Even when I feel full, I still feel hungry. So volumns of veggies don't help at all. I eat protien, limit carbs, eat whole grains, fruit, force feed myself veggies. Snack on nuts, cheese, fruit, drink water all day. It is so miserable to feel hungry all the time. Sooner or later you cave and binge.

JUSTEATREALFOOD Posts: 1,284
4/17/13 8:39 A

I agree with a lot of the previous posts eat lots of veggies, protein, fats and fruit. Eat really well when you are at home and do the best you can when you are away.

If you could post us a list of what they are offering you at meals when you are away and if you like or dislike said item, we could help you find something that will work for you. emoticon

NIRERIN Posts: 11,904
4/17/13 8:31 A

have you ever looked up a hunger satiety chart? it's a scale from one to ten describing how hunger and fullness feel. it sounds silly, but part of your issue could be that you're associating "not being stuffed" with "hungry". which, while true, is a long way on the spectrum from where each are. familiarizing yourself with the levels in between and working on mentally dissociating "not stuffed" from "hungry" could help some. i'm not quite sure i explained myself as well as i could here.

two, you really have to look at the composition of your meals and snacks. if you can find any adult who is "full" after eating 26 goldfish, they were likely full before they started eating. goldfish are an incredibly poor snack choice. your snacks should have carbs, fat, fiber and protein. and the less processed your foods, the better. i mention this because processed foods like goldfish are processed using mechanical and chemical digestion methods, which basically means that a machine in the factory does all the work for you. which translates to that food taking up less space in your digestive tract and passing through it sooner. which means that your body has no food lined up and gets hungry again because your stomach has little to nothing to do to digest the food.
as far as cheerios go, so many people have issues with cereal not holding them any length of time. the only time i eat the stuff is if i want to munch or i get home late and eat a serving as i make my dinner. and have you ever looked at the complete breakfast that cereals are a part of? you could skip the cereal, eat the rest of the complete breakfast and still have a complete breakfast. entirely replacing the cereal would be my suggestion. leftovers from dinner would keep you better.
snacks, again, you want a combination of foods for a snack [like a mini meal] not a single food. there aren't any single foods that are so good for you that they should make up a whole snack. yogurt isn't a bad start, but add a serving of fruit and perhaps a little bit of granola to balance it out so that it might keep you. the purpose of having carbs is that they get digested more quickly to become now food. fiber slows this process down a little. then the protein gets processed enough that it is usable, so you have energy ready. when you eat single foods and heavily processed foods, this process gets sped up and you get hungrier sooner.
if you want to used boxed mixes, don't make them plain. i admit to keeping the things on hand because i can get dinner on the table in ten minutes with them. but i tweak them. if a box makes 2.5 cups of mix, then i add at least a cup of veg [i keep frozen broccoli on hand mostly because it goes well with about every box mixed i like] and a cup of beans [i buy dried, cook in bulk, then freeze in portions so all i have to do is dump in]. so i'm getting about five cups yield doing this instead of 2.5 cups. so if i get a cup of the new mixture, it's going to be half of the processed mix and half of beans and veg. this increases the fiber and protein, lowers the sodium and keeps the taste of the mix i like.
for something like mac and cheese i will add butternut squash, spinach, broccoli, zucchini, yellow squash, cauliflower, or carrots. i've also added black beans and salsa to mac and cheese with pretty tasty results. the basic idea is that you take a flavored something that you already like and eat and bulk it up with vegetables, which you seem to be eating little to no of. that is one thing that will help you feel fuller.
for your egg breakfast, well, eggs just don't keep some people full. but again, instead of having boiled egg whites, try scrambling one egg and one or two whites with vegetables. start with 1/8 cup if it's new to you, but peppers, onions, broccoli, cauliflower, zucchini, spinach, mushrooms and just about any other veg goes well in this. if you make the eggs in a teaspoon of olive oil, skip the butter on the toast and use it as sandwich bread. the yolk and the olive oil plus the moisture from the egg will add enough wet that you won't need the butter. if that is too dry for you, add cheese because cheese will actually give you some protein and nutrients for your calories where butter will not.
cheese, crackers and pepperoni have no bulk. if you add a small salad to this, it could work. if you added a kebab or two of veg, it could work. think one cracker with cheese, tomato and mushroom then a second cracker with pepperoni, peppers and mushrooms and so forth. you could also have a wrap instead of crackers, chop up your cheese and pepperoni and add a cup or so of vegetables to make a more staying meal.
candy is even less of a good idea than goldfish for a snack.

TORESHI_TOBIN Posts: 364
4/17/13 7:59 A

Thanks for all the suggestions ladies. The most common one seems to eat more fruit and veg, which I have to admit makes me cringe. I like most fruit, but most veggies make me gag unless they're cooked right...and here's the thing: 16 days out of every 28 I work in Northern Alberta on the oil fields and live in a camp (we HAVE to stay on the camp in order to work there). Our breakfasts and dinners are made for us so we can only choose amongst what is cooked there (and most of it is fatty as sin), and our lunches we pick out from a "bag-up" room. I try to stay away from the dining room (since everything is so FAT!) and just eat out of the bag-up room, but that limits how I can "cook". There are tons of raw vegetables (which make me gag) but I have no way to cook them. I don't have use of a kitchen, and we're not allowed to bring appliances (like a mini-grill or something) into our rooms. So yeah, it makes it really difficult for me to get veggies in me because raw ones make me gag to the point of almost throwing up. Fruit I can do, but working out of a camp makes it almost impossible for me to get any veggies into me.

Becky, my tracker does give me all that info, yes, and the numbers match almost exactly what you've shown. Usually I'm pretty spot on with everything except the calories. Usually my calories are too high (because of the snacking), and sometimes one other thing will go out of whack (my protein for one day will be a little low), but for the most part they're usually pretty good. Contrary to what the other girls are saying about me having a carb problem, my carbs are actually usually very good. I rarely ever go over on those.

KARAOKECHICK SparkPoints: (14,121)
Fitness Minutes: (12,118)
Posts: 612
4/16/13 11:12 P

Fat Free Greek yogurt (add some ranch dressing mix only to taste) and us it as dip for veggies

you can also use the Greek yogurt with some honey or blend some fresh frozen fruit and us it a dip for apples, strawberries or other fruit...

Its very filling and will help curb your appetite

Water is key also http://nutrition.about.com/library/blwater
calculator.htm this will help you with how much you should consume daily.. Every day is different

CHUBBYNOMORE3 Posts: 59
4/16/13 11:00 P

Yes, water is key. I probably drink 10 to 12 glasses of water a day, and very little else. Have read that everything we drink that is not water takes water from our bodies and every bodily function, including weight loss, requires water.

The scale is finally beginning to move for me......hope it does for all of you, too.

JANINEMS SparkPoints: (779)
Fitness Minutes: (945)
Posts: 8
4/16/13 10:17 P

I feel your pain! I, like you, am ALWAYS hungry. It is the root of my weight problem. Portion size and being ravenous all day, every day. I have tried everything and nothing has helped. I eat all unprocessed grains (complex carbs). I eat a lot of fiber. I have eaten nuts for snacks. I have added protein to breakfast. NADA. I am always hungry...rumbling belly one to two hours after eating. I was thinking my problem might be a lack of water. I HATE water and don't drink it. I consume about 48 ozs. of liquid per day but none is water. There is something to the cut back on the carbs advice. The ONLY time I ever felt full was when I did Atkins. Sadly for me, I am borderline high cholesterol and do not want to go back to that. I have no answer for you other than try some of the suggestions given. They may work for you. And if not, know you are not alone. I commiserate with you on being hungry all the time. And yes, I know in my heart if I want to lose weight I need to get used to it.

GREGINPROGRESS SparkPoints: (68,208)
Fitness Minutes: (62,353)
Posts: 252
4/16/13 10:00 P

I agree with the advice everyone else has given about finding out what your recommended carb, fat, and protein ranges are for our weight and activity level and then sticking to those--maybe a little higher on the protein range to help get full and stay full. Also something else that might be worth a try if you're not doing it already--exercise in the mornings. It will give you energy and relieve stress, so that will be two things that can cause hunger that get reduced.


8HEATHER Posts: 53
4/16/13 9:19 P

I have nothing to add really except to say I think you will be surprised at how full and satisfied you will feel if you add in these suggestions. I was a carb junkie and now I know why - my body was crying out for the good nutritious food I was lacking. Also check out some of the shared food trackers on the sparkpages of some success stories around here. I think for the most part you will find the same themes - lots of whole grains fruits veges etc. Keep in mind too you will get to eat a lot more volume with fruits and veges - part of it for me is the whole experience of eating. More volume with less calories means you get to chew longer and taste more. It sounds silly but it's true.

Edited by: 8HEATHER at: 4/16/2013 (21:22)
CHUBBYNOMORE3 Posts: 59
4/16/13 8:57 P

Fiber and fat fill you and keep you full. Carbs give you energy and the protein keeps you from losing muscle mass when you lose weight. I started my program 12 days ago and had a horrible time until the last 2 days when I finally have reached my goals in all areas both days. Til then, the hardest part for me was getting to my calorie range....spent most of my life starving myself to lose weight and it is hard for me to eat my allotted calories without eating foods that are very bad for me. The nutrition tracker is a lifesaver! You can put your foods in to see what is going to happen without actually eating them, and plan your meals and snacks for the day. Before getting a handle on it : one day I had way too many calories and fat, three days with way too little calories and not enough carbs (when I didn't walk, by the way....no energy....wonder why?lol.) Didn't track my fiber til a week in...then had too much 2 days in a row....you get the picture.

Bottom line....your carbs need to have fiber....and be 100% whole grain if possible...whole grains and fruits and veggies have a lot of fiber. They are filling and will help you meet your carb goals. That and reaching your goal for fats for the day, eating healthy fats, also helps control appetite. Protein is satisfying, too. The perfect meal has carbs, fiber, fat and protein in the proper proportion and it keeps your metabolism revved up.

My biggest battle is against ice cream and I went into a frenzy over last weekend, but being in the range that sparkpeople set for me has calmed all of my cravings. Hope it works for you....just keep trying.

DIETITIANBECKY Posts: 26,616
4/16/13 8:42 P

So with your app you are currently using, do you get a report on:
total calorie intake
total protein
total fiber

You want to be in your ranges which I imagine is
1200-1550 calories

Are you getting at least 60 grams protein---75 grams may bring better fullness
Are you getting at least 20 grams of fiber.

Becky

-THENA- SparkPoints: (19,369)
Fitness Minutes: (27,601)
Posts: 360
4/16/13 7:17 P

I agree with everyone else. Based on what you've listed as your meals for the last couple of days, you aren't getting nearly enough fresh fruits and vegetables or protein throughout the day. If I don't eat protein with every meal and snack I will be starving all day. Some foods (like pretzels and chocolate) just don't do anything to keep hunger away and they can make you feel hungrier because they raise your blood sugar quicky.

REGINA_PHALANGE SparkPoints: (17,197)
Fitness Minutes: (5,128)
Posts: 681
4/16/13 5:57 P

I think you need to revamp your snacks. Goldfish crackers and Hershey Kisses aren't going to fix your hunger. You need more nutritious, fillling food between meals. For me, a hard-boiled egg and some carrot sticks is a very filling, low calorie snack. Other snacks I like are a handful of almonds, half a banana, cottage cheese and celery, etc. Get a carb plus a protein in your snacks, and try to make sure the carbs aren't just "empty" carbs like Goldfish. If you love eating Goldfish or Hershey Kisses, save them for an after dinner treat. Good luck!

BUNNYKICKS Posts: 2,310
4/16/13 5:41 P

Cheerios would leave me ravenous within a couple of hours. Even with the added protein and fat of the milk - they just don't work for me, for breakfast, at all. That greek yogurt would have saved-the-day!

Ditto on the egg whites on toast. It's a good choice - just, not enough.

I would recommend adding more "complex carbs" - fruits and veg - as well as more fat. Make room for these more sustaining choices by limiting refined carbs (i.e. the cheerios, the jam, the goldfish crackers, the candy).

For example, a breakfast I like to eat quite often is a fried egg topped with an enormous pile of sauteed vegetables (onions peppers mushrooms tomatoes spinach). I saute some combination of these in 1/2 tsp olive oil, move them to the edge of the pan, spray another shot of olive oil (I have an oil mister, very handy), drop the egg in there. This is good alone, or on top of toast, with or without salsa, with or without a sprinkle of parmesan or other good cheese. If i'm trying to save on calories, the first thing to go is the BREAD, not the egg yolk. And I stay fuller, longer, as a result. Those veggies keep my system busy for ages, whereas bread (even "whole wheat") metabolizes quickly and leaves me hungry all over again really fast.

The other day I was low on food in the house and short on time - I grabbed a big panini bun, 2 tbsp of peanut butter, a banana, and some cut up strawberries and mangoes, and tried to spread it over breakfast/lunch. Although it was about 700 calories worth of food (about what I normally eat between 7am and 5pm!) - it was all good until about 3pm, when it all wore off and I was STARVING by dinner. For the first time in as long as I can remember! I figure it is because too many of my calories were from simple carbs (bread). It just doesn't have the "staying power."



FASHIONA1 Posts: 2
4/16/13 5:06 P

I have the same problem at times and one thing that really calms my hunger is a cup of lentil soup with a large glass of water. Give it a try!

YOJULEZ SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
4/16/13 4:37 P

Without seeing your trackers, and only using the info provided here, I agree w/ Chesapeake. The foods you've mentioned eating, other than your dinners, are very carb heavy. There's nothing wrong w/ carbs, but I know that eating a lot of them makes me feel hungry. PB&J (or honey!) is one of my favorite things in the world to eat, but it doesn't fill me up for more than a couple hours. Same for crackers and cereal. And, hershey kisses are NOT a good snack. They're good for a treat but they don't provide you with any nutritional value. Try to up your protein at breakfast and lunch, and snack on fruits/veggies instead of crackers and candy.


Edited by: YOJULEZ at: 4/16/2013 (20:48)
CHESAPEAKE60 SparkPoints: (3,734)
Fitness Minutes: (2,119)
Posts: 396
4/16/13 4:19 P

I, personally, would have a problem with the amount of carbs in your choices of snacks and meals. If I eat too many carbs, it raises my blood sugar. Leads to insulin surge to deal with blood sugar. Followed by too much insulin in the blood leading to "hunger" feeling to level out the insulin. I do much better hunger wise if I really keep carbs on the lower side. And never start the cycle in the first place.....



Edited by: CHESAPEAKE60 at: 4/16/2013 (16:20)
TORESHI_TOBIN Posts: 364
4/16/13 4:13 P

Nuts hmm? I'll give them a try, ladies, thanks. :)

Becky, I actually haven't been using the tracker recently because it's really annoying to deal with on my tablet (I don't have the app...personally I think $4 is way too much for what it does). I've been using a different free app on my phone instead. But since you asked, here's an idea of what I ate the past couple of days:

Today:
Breakfast - Multigrain Cheerios with skim milk
Snack - Greek yogurt (Oikos)
Lunch - PB&J on whole wheat and a banana
Snack - one serving (26 fish) of Goldfish pretzels
Supper - roast pork with homemade gravy and Kraft pasta salad with calorie-wise mayo

Looks like a decent day, but I spent the entire day up until supper feeling like I could eat a horse. I'm pretty good right now (we had supper an hour ago) but I can tell you right now I'll be starving again in another hour or two.

Yesterday:
Breakfast - two boiled egg whites on a piece of whole wheat toast with butter, skim milk
Lunch - sharp cheddar cheese with vegetable thin crackers and pepperoni slices
Snack - a few Hershey's caramel-filled kisses
Supper - Homemade meatloaf with spinach, potato and broccoli casserole

In addition to what I've listed for those two days I also drank lots of water, plus one coffee and one tea each day, both with a splash of milk. Both days worked out to go over my calorie limit.


-CORAL- SparkPoints: (37,199)
Fitness Minutes: (35,834)
Posts: 2,231
4/16/13 4:04 P

Stop eating processed food.

DIETITIANBECKY Posts: 26,616
4/16/13 3:54 P

Often, helpful suggestions can be given when we can see you nutrition tracker.
If you make yours public, I am glad to see if there are some specific tips to help.
Let me know if you need the steps to do this.

Becky
SP Registered Dietitian Nutritionist

CCBULLDOG Posts: 611
4/16/13 2:20 P

Almonds always work for me...good luck!

BRITTTURTLE Posts: 236
4/16/13 1:56 P

You may just need some fat! Try nuts :)

TORESHI_TOBIN Posts: 364
4/16/13 1:53 P

Thanks for the suggestion, LALABEE, I'll give it a look. :)

TORESHI_TOBIN Posts: 364
4/16/13 1:52 P

SLASALLE, sometimes I devour, but I have been trying to eat slower. For instance, I just had a snack of Goldfish pretzels. I ate the fish one at a time, chewing very thoroughly before swallowing. Unfortunately it didn't help at all.

As for focusing ONLY on eating...I have to be honest, I don't know how anyone can manage that one. Even if I sit at a table with no electronics around, not even a book or anything, I still have distractions around me at all times (specifically, a rambunctious toddler). I try to focus on the food, but there's only so focused a person can be with a kid running around screaming or pulling on my sleeve, or having (what she thinks is) an in-depth conversation with me.

LALABEE SparkPoints: (19,104)
Fitness Minutes: (8,059)
Posts: 1,071
4/16/13 1:49 P

I have never suggested a specific diet but I've been trying this (after starting over myself) and I'm really surprised at how little cravings I've had.

http://whole9life.com/category/whole-30/

Give it a once over. Seems radical but when all of your calories are coming from fruits, vegetables, protein, and healthy fats, you really don't get hungry.

TORESHI_TOBIN Posts: 364
4/16/13 1:48 P

I did it once before (when I was anticipating getting married) and it was quite possibly the most painful experience of my life...it took me at least half a year to feel like I didn't want to eat the entire house every day. I really don't want to go through that again...that's why I'm asking about it...

I've been trying right now for a little over a month, with varying degrees of failure. I might have a good day here or there, but then I have a day or two in a row during which any semblance of motivation vanishes and I end up devouring everything without every once feeling happy or satisfied. Most frustrating feeling ever. :(

SLASALLE SparkPoints: (166,759)
Fitness Minutes: (68,462)
Posts: 9,236
4/16/13 1:47 P

OK, I'm trying to look at what's NOT covered already. How fast do you eat? Have you trying REALLY slowing it down and chewing each bite very slowly? Also, do you focus ONLY on eating. In other words, are you eating while watching TV, reading or something else that takes the focus OFF the food?

Hope these are new ideas that might help.



TANNERZ SparkPoints: (15,635)
Fitness Minutes: (13,011)
Posts: 846
4/16/13 1:43 P

I think it's pretty normal, when did you start the change? It takes time to begin feeling like you're more full after each meal. I know it took me a month or so before eating less didn't mean I was starving myself.

TORESHI_TOBIN Posts: 364
4/16/13 1:41 P

Today one of the main page topics is "10 Reasons You Eat When You're Not Hungry", but I need someone to write a different article: "10 Reasons You're ALWAYS HUNGRY".

This is something I really struggle with, and I blame it for how difficult a time I have losing weight.

I've tried all the suggestions (focus more on protein, focus more on fiber, drink lots of water, chew gum instead, suck on a peppermint instead, etc etc etc) but the straight up facts seem to be simply that I'm always hungry. Even after I eat a huge meal with all the food groups, I'm lucky if I can go an hour before I'm feeling hungry again.

And no, it's not just a craving thing because sometimes I'll give in and eat what I want and I don't really feel any different afterwards.

Currently I'm trying to have small, fiber-rich snacks throughout the day to keep myself satisfied, but it's just not working at all. I just had a 100-cal snack, and it's only been an hour and a half since I had lunch (whole wheat PB&J and a banana), but I still feel like there's a hole in my gut. It's so FRUSTRATING. Is there a reason for this? Or am I just that nuts?

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