Not Feeling Satiated

Nutrition
21

Stop doing 2 meals. I was on the same path to destruction.

Have 3 meals (or more), this way you can space out your calories more and your body is being fed round clock.

For example: breakfast, lunch and dinner for me are 6-7 hours apart. Most times the stomach is still digesting within the 4-6 hour period so it’s ok.

And I also feel kind of empty within one or two hours after a meal. I suppose this happens because it’s a big meal. It depends on the individual, but it’s normal. After more than just a few hours, that feeling fades, and usually a normal, satiated (and sometimes really full/bloated) feeling comes in.

It also depends on the density of foods. I usually go higher fat so as not to bloat myself too much, even though I eat plenty of carbs, but find a balande not to get my stomach like a balloon.

22

[quote]Dan_Grr wrote:
Stop doing 2 meals. I was on the same path to destruction.

Have 3 meals (or more), this way you can space out your calories more and your body is being fed round clock.

For example: breakfast, lunch and dinner for me are 6-7 hours apart. Most times the stomach is still digesting within the 4-6 hour period so it’s ok.

And I also feel kind of empty within one or two hours after a meal. I suppose this happens because it’s a big meal. It depends on the individual, but it’s normal. After more than just a few hours, that feeling fades, and usually a normal, satiated (and sometimes really full/bloated) feeling comes in.

It also depends on the density of foods. I usually go higher fat so as not to bloat myself too much, even though I eat plenty of carbs, but find a balande not to get my stomach like a balloon. [/quote]

Thanks for that, I guess adding food on top of something thats already digesting (even if its fewer calories) might improve the sitatuation.

I think its possible to get swept away with the idea of intermittent fasting and the purported benefits of it even if it acts against your natural tendancies and causes negative behaviours.

I want to eat lots because I need the food, not because of some psychological need to stuff my face.

Im going to reintroduce breakfast and reassess my food choices. Be interesting to see if there is a change.

23

[quote]SpiderDan wrote:

[quote]facko wrote:
He’s right…2800kcal is a joke…I eat that in one meal. Literally.[/quote]

I can and have eaten in excess of that in one meal with room to spare, its not difficult.

(Un)fortunately im putting on weight eating the amount im eating, so adding more food would make little sense.

Having done a little more reading, I think its possible this faux intermittant fasting is causing a bingeing behaviour…might be better to try going back to more regular meals.

[/quote]

I feel the same, but when I go back to the regular 5-6 meals a day…I’m constantly hungry and counting down for the next snack meal.

24

[quote]facko wrote:

[quote]SpiderDan wrote:

[quote]facko wrote:
He’s right…2800kcal is a joke…I eat that in one meal. Literally.[/quote]

I can and have eaten in excess of that in one meal with room to spare, its not difficult.

(Un)fortunately im putting on weight eating the amount im eating, so adding more food would make little sense.

Having done a little more reading, I think its possible this faux intermittant fasting is causing a bingeing behaviour…might be better to try going back to more regular meals.

[/quote]

I feel the same, but when I go back to the regular 5-6 meals a day…I’m constantly hungry and counting down for the next snack meal.[/quote]

Thats why I initially started the 2/meal a day, but then again I was dieting so I would have been hungrier anyway…maybe now the calories are up it’ll work itself out.

I wouldnt say its along the lines of an eating disorder but I think I need to re-establish my relationship with food. I want to enjoy a meal without thinking I have to have something else afterwards or feel absolutely stuffed to be happy I’ve eaten.

I’ve eaten a meal of

500g Extra lean beef
500g sweet potato
Half a head of broccoli and various other veg

I still felt I had to eat something else afterwards.

When you can binge on anything in front of you its probably not an overly healthy way to view food, regardless of what the food is. The fact is there is part of me that wants to binge everytime I have a meal.

25

[quote]SpiderDan wrote:
I just dont want to race back up to where I was at the start of the year without much to show for it thats all.[/quote]
So where were you at the beginning of the year?

Did you go on a diet and lose a bunch of weight?
Put the month and your weight at your highest, lowest and now.
I am pretty sure I know what is going on.

26

1st of Jan: 87-88kg
around mid April: 75-76kg (although got most of that done by the end of march)
Mid June: 74.7kg (weigh in at qualifier after water/ carb depletion)
mid August: 79.5kg
End of sept: 75kg (carb depleted) (although did most of the dieting in 3 weeks so I guess mostly water)
Beginning of October: 72.7kg (weigh in at finals after water loading)
Now: Id say around 79-81kg not 100% sure…my scales are a bit rubbish.

Welcome to the world of yo-yo dieting and a likely a few metabolic issues…sound about right?

27

[quote]SpiderDan wrote:
1st of Jan: 87-88kg
around mid April: 75-76kg (although got most of that done by the end of march)
Mid June: 74.7kg (weigh in at qualifier after water/ carb depletion)
mid August: 79.5kg
End of sept: 75kg (carb depleted) (although did most of the dieting in 3 weeks so I guess mostly water)
Beginning of October: 72.7kg (weigh in at finals after water loading)
Now: Id say around 79-81kg not 100% sure…my scales are a bit rubbish.

Welcome to the world of yo-yo dieting and a likely a few metabolic issues…sound about right?[/quote]
Metabolic issues is a nice way to put it. From your last sentence you know what the problem is already so I won’t go into detail about why weight fluctuations would lead to increased hunger. I really can’t lecture you too much since I have done some dumb things to make weight for wrestling in my youth. Just remember to stay within 10 pounds of your weight class and suck-weight the last 3 days don’t starve it off for three weeks. Starving off weight leads to muscle wasting and strength loss.

Strategy to lose 10 pounds in three days:
72 hours out - No carbs
48 hours out - No salt
24 hours out - drink MINIMAL water

*After weighing in drink a high sugar easily digestible meal.
**I use to drink Pedialyte back in the day but if given the option would do Surge Recovery now.

28

I don’t see why giving eating more a shot isn’t the right answer for you, man. Just treat it like an experiment–if you start noticing that you’re putting on fat, then just scale back the cals. Not rocket science. You say you’re gaining, but you have no idea a) what sort of weight you’re gaining or b) whether that’s your best rate of gain at the present moment. Just eat some more until you’re not hungry for a few weeks and see what happens.

29

[quote]SpiderDan wrote:

[quote]eightohfive wrote:
may be psychological as well… either way, most the dudes on this website dont feel full unless it’s after a “carb up” or “cheat”… If you wanna eat more, train more, and your gains will be muscle instead of fat. That’s the beauty of lifting, you can eat yourself stupid… and thats what your supposed to do. within reason of course[/quote]

I think you’re probably right, I think I’ve created some sort of disconnect between eating enough and being stuffed to the gills.

I do train most days as it is so im hoping the weight gain that has come on is more muscle/water than fat. I have noticed though I’ve become softer in the stomach and on the lower back. Not really worried its just noticeable thats all.[/quote]

Very possibly you effed up your metabolism. slowly increase cals, keep training HARD, and like he said ^^^ treat it as an experiment… you’re young, getting fat for a week or two when trying to find a lifelong eating strategy is quite an affordable risk.

have you had thyroid levels checked? If you’re really convinced you have some sort of disconnect, have some blood work done. often deficiency in minerals/nutrients can lead to poor absorption/bad digestion, which could be the culprit… But trust me, YOU ARE NOT ALONE! eat slower, literally set your fork down between each bite, take deep breaths every couple minutes, and DRINK FLUIDS! i’ll drink anywhere from 4-5 liters of water a day, which helps. good luck dude

30

I dieted real hard a couple years back and screwed myself up psychologically. I would eat way more than I needed, to the point of sickness on a couple of occasions. It was almost like I had this feeling like I’d never get food ever again so I should cram it all down now. Dieting can play tricks on you, make sure it’s not in your head, and it’s legitimate hunger that you are experiencing. As your calories increase the binge tendencies will slowly go away.

31

[quote]SpiderDan wrote:

[quote]facko wrote:

[quote]SpiderDan wrote:

[quote]facko wrote:
He’s right…2800kcal is a joke…I eat that in one meal. Literally.[/quote]

I can and have eaten in excess of that in one meal with room to spare, its not difficult.

(Un)fortunately im putting on weight eating the amount im eating, so adding more food would make little sense.

Having done a little more reading, I think its possible this faux intermittant fasting is causing a bingeing behaviour…might be better to try going back to more regular meals.

[/quote]

I feel the same, but when I go back to the regular 5-6 meals a day…I’m constantly hungry and counting down for the next snack meal.[/quote]

Thats why I initially started the 2/meal a day, but then again I was dieting so I would have been hungrier anyway…maybe now the calories are up it’ll work itself out.

I wouldnt say its along the lines of an eating disorder but I think I need to re-establish my relationship with food. I want to enjoy a meal without thinking I have to have something else afterwards or feel absolutely stuffed to be happy I’ve eaten.

I’ve eaten a meal of

500g Extra lean beef
500g sweet potato
Half a head of broccoli and various other veg

I still felt I had to eat something else afterwards.

When you can binge on anything in front of you its probably not an overly healthy way to view food, regardless of what the food is. The fact is there is part of me that wants to binge everytime I have a meal.[/quote]

You can very easily develop an ED this way.

I suggest you do what I should have done a long time and only doing it as of late: at least 3 meals a day. You won’t feel need to constantly stuff yourself silly, like I was, when opening the fridge or looking at the shelfs for something to eat, even though I had eaten plenty already. 1 or 2 meals a day, even though it doesn’t matter from a body recomposition point, can lead to a big fail for some people.

3 or more meals a day is my recommendation.

32

[quote]

I’ve eaten a meal of

500g Extra lean beef
500g sweet potato
Half a head of broccoli and various other veg

I still felt I had to eat something else afterwards.

When you can binge on anything in front of you its probably not an overly healthy way to view food, regardless of what the food is. The fact is there is part of me that wants to binge everytime I have a meal.[/quote]

That meal is honestly not many calories. It may be about a pound n a half of food but it’s essentially;

50-60g protein
100g of carbs
I don’t count fat since it’s lean meat.
A GT, of ~640 cal. you would need four of these meals during your feeding window to get anywhere near the cal you said you’re eating.

If you’re doing IF 16/8 you don’t have to only eat 2 meals. you don’t have to eat two meals period for that matter. what matters are; first calories, and second macros. Find what works best at filling you up whether it’s like bonez said (drinking water before meals, shit drink water before meals and milk during). Then a slice of bread or two after just to top things off.

Another way to judge your level of fullness, which is totally independent of your brain and gut is how hot you get after your meals. You probably get warmer as you eat (especially carbs) so when you hit your cals for a certain meal stop eating, and wait til you stop feeling warm and eat again.

33

[quote]JLone wrote:

[quote]SpiderDan wrote:
1st of Jan: 87-88kg
around mid April: 75-76kg (although got most of that done by the end of march)
Mid June: 74.7kg (weigh in at qualifier after water/ carb depletion)
mid August: 79.5kg
End of sept: 75kg (carb depleted) (although did most of the dieting in 3 weeks so I guess mostly water)
Beginning of October: 72.7kg (weigh in at finals after water loading)
Now: Id say around 79-81kg not 100% sure…my scales are a bit rubbish.

Welcome to the world of yo-yo dieting and a likely a few metabolic issues…sound about right?[/quote]
Metabolic issues is a nice way to put it. From your last sentence you know what the problem is already so I won’t go into detail about why weight fluctuations would lead to increased hunger. I really can’t lecture you too much since I have done some dumb things to make weight for wrestling in my youth. Just remember to stay within 10 pounds of your weight class and suck-weight the last 3 days don’t starve it off for three weeks. Starving off weight leads to muscle wasting and strength loss.

Strategy to lose 10 pounds in three days:
72 hours out - No carbs
48 hours out - No salt
24 hours out - drink MINIMAL water

*After weighing in drink a high sugar easily digestible meal.
**I use to drink Pedialyte back in the day but if given the option would do Surge Recovery now.[/quote]

I went a little further with my final weight cut think I lost about 6-7 pounds (Id say thats quite a lot for someone who was only 165 anyway) . I took shelbys making weight plan for same day weigh in but added more water (early on,) vitamin C, Caffeine and natural sena. I basically came in 2.2kg under where I needed to be! Rehydrated with glycerol and isotonic energy gels. Lesson learnt though, I dont need to go that far.

I did go through one particular phase where for 5 nights in 2 weeks I didnt sleep at all. I was so tired but wired at the same time, when I did sleep I woke up with heart palpitations, skin colour was off (was going yellowish for some reason)…it wasnt a good time. I pushed too hard too quickly and paid for it.

Another lesson learnt, stick with a plan!

34

[quote]The3Commandments wrote:
I don’t see why giving eating more a shot isn’t the right answer for you, man. Just treat it like an experiment–if you start noticing that you’re putting on fat, then just scale back the cals. Not rocket science. You say you’re gaining, but you have no idea a) what sort of weight you’re gaining or b) whether that’s your best rate of gain at the present moment. Just eat some more until you’re not hungry for a few weeks and see what happens.[/quote]

I’ve already noticed im not as lean as I was.

Have definitely put on some on the lower part of my stomach and my lower back/hips (i.e. my obliques are disappearing) although historically these are the most stubborn areas for me. Im not sure if this is just the end of the rebound and it’ll stabalise now but I’ll take some measurements and see what happens.

I’ll just have to be careful. I think the last time I was almost satisfied was when I was away for the weekend and had buffet food three times a day…not quite but it was close.

I’m starting by adding breakfast and seeing what happens.

35

[quote]eightohfive wrote:

[quote]SpiderDan wrote:

[quote]eightohfive wrote:
may be psychological as well… either way, most the dudes on this website dont feel full unless it’s after a “carb up” or “cheat”… If you wanna eat more, train more, and your gains will be muscle instead of fat. That’s the beauty of lifting, you can eat yourself stupid… and thats what your supposed to do. within reason of course[/quote]

I think you’re probably right, I think I’ve created some sort of disconnect between eating enough and being stuffed to the gills.

I do train most days as it is so im hoping the weight gain that has come on is more muscle/water than fat. I have noticed though I’ve become softer in the stomach and on the lower back. Not really worried its just noticeable thats all.[/quote]

Very possibly you effed up your metabolism. slowly increase cals, keep training HARD, and like he said ^^^ treat it as an experiment… you’re young, getting fat for a week or two when trying to find a lifelong eating strategy is quite an affordable risk.

have you had thyroid levels checked? If you’re really convinced you have some sort of disconnect, have some blood work done. often deficiency in minerals/nutrients can lead to poor absorption/bad digestion, which could be the culprit… But trust me, YOU ARE NOT ALONE! eat slower, literally set your fork down between each bite, take deep breaths every couple minutes, and DRINK FLUIDS! i’ll drink anywhere from 4-5 liters of water a day, which helps. good luck dude[/quote]

Could do with getting something done, although getting blood work in the UK without being seriously ill isnt easy. I’ll have to try and make something up.

I’ll keep training at my hardest…it isnt a squat or deadlift session if I can walk out of the gym within 10 minutes of finishing!

I’ll try eating slower as well not like an orphan who hasnt seen food in three weeks. Cheers.

36

[quote]ethanwest wrote:
I dieted real hard a couple years back and screwed myself up psychologically. I would eat way more than I needed, to the point of sickness on a couple of occasions. It was almost like I had this feeling like I’d never get food ever again so I should cram it all down now. Dieting can play tricks on you, make sure it’s not in your head, and it’s legitimate hunger that you are experiencing. As your calories increase the binge tendencies will slowly go away. [/quote]

Sounds familiar. I want to need the calories not stuff them down because my brain thinks it needs it. I can sit down at a meal with others and for some part of me doesnt understand why they stop eating if there is food left on the plate or the table.

Hoping it will resolve so I can actually enjoy a meal with having to look in the fridge afterwards for more.

Thanks

37

[quote]robertgoulet wrote:

I made it 1100 cals with 110g of protein / 100g carbs / 25g fat.

That didnt include the 300g of cottage cheese, protein powder, almonds, dessicated coconut and raisens I had afterwards…certainly topped out at around 1600 cals or more for that meal and I still wanted more. But the numbers dont matter.

I only went for two meals because I can eat a days worth of calories in 1. Small meals (at moment) just dont do it for me.

I cut grains and milk (cheese/yoghurt is okay) as they both gave me acne.

I’ll keep an eye on my temperature, could be interesting. Thanks.

IF is a good method but I dont think it’ll help change my view on food.

38

Right here’s my breakdown for (or what it will be) today:

Breakfast

5 rice Cakes
1 large Avocado
2 poached eggs
300g cottage cheese
1/2 scoop whey

Lunch

Large Salad
1 Tin corned Beef
100ml coconut milk

Dinner / PWO

250g Chicken breast
500g Sweet potato
Veg
1/2 whey
200g Yoghurt
1 banana
Handful almonds

Should be about

3000cals / 133g F / 215g C / 230g P

We’ll see what happens.

39

[quote]SpiderDan wrote:

[quote]The3Commandments wrote:
I don’t see why giving eating more a shot isn’t the right answer for you, man. Just treat it like an experiment–if you start noticing that you’re putting on fat, then just scale back the cals. Not rocket science. You say you’re gaining, but you have no idea a) what sort of weight you’re gaining or b) whether that’s your best rate of gain at the present moment. Just eat some more until you’re not hungry for a few weeks and see what happens.[/quote]

I’ve already noticed im not as lean as I was.

Have definitely put on some on the lower part of my stomach and my lower back/hips (i.e. my obliques are disappearing) although historically these are the most stubborn areas for me.

[/quote]

Speaking as someone who also has lost significant amounts of weight in short periods of time, I highly suspect that a lot of this stuff is in your head. I know that for a while, I was like mentally programmed to think of size increase as = fat increases. At least IMO, there’s something to be said for those of us who have done the ‘lost tons of weight in a short amount of time’ crowd to just lifting heavy and eating a lot without worrying about the consequences for a few weeks. Then, at the end of the few weeks, have some objective measures that you can gauge instead of “I look fat.”

40

[quote]SpiderDan wrote:

Sounds familiar. I want to need the calories not stuff them down because my brain thinks it needs it. I can sit down at a meal with others and for some part of me doesnt understand why they stop eating if there is food left on the plate or the table.

Hoping it will resolve so I can actually enjoy a meal with having to look in the fridge afterwards for more.

Thanks [/quote]

I’ve concluded it is purely psychological… which, is probably the worst of the possibilities. Very hard to overcome, takes time and effort. I feel the same way, always after a meal i’d be like “WHO WANTS DESSERT?!” only to get disgusted looks that seem to say, “how could you possibly eat?” Take time when you eat, and ask yourself if you’re truly hungry or just want to “chew” on something. i find gum to be a helpful agent in my war against food.

I’d beg to differ, IF has done wonders for me… 16/8 fast/feed window, i eat from 1pm-9pm, you should rig it so you’re eating up until an hour before bed time, focusing the larger meals around your workout. i’d start with a 12/12, then 14/10, then 16/8, because it does take some time to get used to. It’s as if you’re rushing to get your calories in, almost like stuffing your face, when really your total calories end up being the same. i’d highly suggest this approach, look into it, plenty of articles throughout the internet, Martin Berkhan/John Berardi swear by it.

switch out those rice cakes for some whole grain breads, rice cakes=not filling.