Always Hungry

[Galrilion]

Ok, so I think I know what the problem is, but I wanted to get more opinions and input from you lot as well.

 

I'm currently on a mission to lose a large amount of excess weight. The mechanisms I've used are 1) Eat less rubbish, 2)Exercise more - I was told that this is the way to do it, and I agree (~15kgs down since September last year). Ok, enough kidding around. Problem is, I'm always hungry.

 

My training consists of a great deal of running, a moderate deal of cycling, and some gyming. This is made up of 5-6kms run early morning twice during the week, 10+kms run once on the weekend, cycling to and from work (12kms either way) 3 times a week (sometimes, I cycle to work on the same day I run in the mornings - getting ready for duathlons), and gym once a week - generally on the weekend.

 

My diet consists of a bowl of oats or wheetbix with an apple/banana for b/fast, an apple and a yoghurt for mid-morning, a sandwich (wholegrain or rye bread) generally containing cheese and tomato and sometimes some avo. Mid afternoon is another fruit and yoghurt and dinners are generally no holds barred, within reason - ie, as little rubbish (cream, fried foods, oil, etc) as possible.

 

I'm always hungry though, the only time I am not is within an hour after eating, but then I'm ravenous and have to push myself to wait until the next meal / snack.

 

Am I training too much, am I eating too little, am I not eating enough of something, am I eating too much of something (I'm currently scoffing about 5-6 apples a day, as this is what I'll allow myself to fall back on when I hit those hungry spells).

 

As I said, I believe I have an idea of what I should be doing, but this is based on not much solid knowledge at all, and I know there are some clever people here, so hit me ... and help me ;-)

 

Thanks

[Berg Man]

Eat more protein. You eating a lot of carbs (bread, fruit etc) and very lttle meat etc. Protein helps to feel fuller for longer. Google Tim Noakes's theory on low carb diets. Works for me.

[Bateleur1]

Buy a 1 kg of cashews and nibble on that during the day.

[RABUBI]

Tim Noakes diet really works, look into it

[flames]

A few years ago went through the same process of losing weight. Even now when I train hard I do get hunger pangs often. The trick is what you eat.

 

Whilst your main meals seem to be sound in that you are eating low GI Carbs with some protein, you snacks seem to be predominately fruit which have a very high natural sugar level and therefore will usually be metabolised fairly quickly. Nothing wrong with having the snack but try changing them to protein or a low GI Carb. I found biltong or chicken strips worked well. The protein will help you feel fuller for longer. Check the fat content, fat has almost 3 times as many calories/g as carbs or protein and therefore you can eat more of a specific low fat food source that you would if you had food with high fat content, therefore, you essentially you can eat more low fat foods relative to the quantity of high fat for the same nutritional value.

[clyde79]

throw in some nuts as snacks, it should help. most nuts have a low gi and should provide a slower release of energy for longer.

[Berg Man]

Cashews are also high carb.

[Bike Mob]

Biltong and almonds are a better combo.

 

ostrich biltong is low fat and almonds have the best balance of carbs and natural fats.

[J0KER]

I find that eating lots of small meals through the day helps ALOT ! I'd say six small meals are better than 3 big ones . Have seen shocking results in some mates of mine, losing big amounts of weight in a few short months

[Cyclewizz]

Where's the protein in your diet ????

[covie]

Ok, so I think I know what the problem is, but I wanted to get more opinions and input from you lot as well.

 

I'm currently on a mission to lose a large amount of excess weight. The mechanisms I've used are 1) Eat less rubbish, 2)Exercise more - I was told that this is the way to do it, and I agree (~15kgs down since September last year). Ok, enough kidding around. Problem is, I'm always hungry.

 

My training consists of a great deal of running, a moderate deal of cycling, and some gyming. This is made up of 5-6kms run early morning twice during the week, 10+kms run once on the weekend, cycling to and from work (12kms either way) 3 times a week (sometimes, I cycle to work on the same day I run in the mornings - getting ready for duathlons), and gym once a week - generally on the weekend.

 

My diet consists of a bowl of oats or wheetbix with an apple/banana for b/fast, an apple and a yoghurt for mid-morning, a sandwich (wholegrain or rye bread) generally containing cheese and tomato and sometimes some avo. Mid afternoon is another fruit and yoghurt and dinners are generally no holds barred, within reason - ie, as little rubbish (cream, fried foods, oil, etc) as possible.

 

I'm always hungry though, the only time I am not is within an hour after eating, but then I'm ravenous and have to push myself to wait until the next meal / snack.

 

Am I training too much, am I eating too little, am I not eating enough of something, am I eating too much of something (I'm currently scoffing about 5-6 apples a day, as this is what I'll allow myself to fall back on when I hit those hungry spells).

 

As I said, I believe I have an idea of what I should be doing, but this is based on not much solid knowledge at all, and I know there are some clever people here, so hit me ... and help me ;-)

 

Thanks

 

My bro went on the atkins diet after, he just stopped loosing weight regardless of diet, he lost 8kg's in 6 weeks and he says he no longer wants to binge after hard excersize.

[Galrilion]

Thanks folks, all makes lots of sense. The deficiency is obviously protein.

 

Cyclewizz - My evening meals are a full meal with Protein, veg and carbs, and I normally try and have a larger portion of the protein than carbs. I always figured the yoghurt and cheese was enough protein throughout the day. I guess not. I do accept that my breakfast is too low on protein though, something I'm trying to figure out how to address in the best way possible.

[MrJacques]

Weetbix is high GI I think, it won't keep you full for long. I've also found that catch 22: Train more to lose weight, but it makes you hungrier.

[Galrilion]

Covie, That's pretty much where I am. I've lost a lot of weight since the beginning of the year until beginning of April, but despite an increase in activity, my weight is at a plateau right now. I'm losing inches though, so I'm not complaining too much yet.

 

Aitkins / New Noakes / etc seems to have been getting some good successes, but it's not a cheap way to go - replacing all your carbs with protein / fat based foods results in quite a substantial increase in your monthly food bill.

[Galrilion]

Weetbix is high GI I think, it won't keep you full for long. I've also found that catch 22: Train more to lose weight, but it makes you hungrier.

 

I've also heard this, although the box specifically states wholegrain, so I dunno - I believe egg white omelettes (with a single yolk) taste the same as using full eggs, contain the same protein, but contain considerably less calories - perhaps I'll eat that for b/fast instead. Anyone want to volunteer to come and make that for me every morning?

 

Seriously though, thanks for all the input so far. It's all common sense I guess, but trying to muddle it through in your head sometimes makes it seem more confusing.

[BigGuy]

If you eat low carb, get Ketostix from your pharmacy to test your urine for ketones. If you have a little bit too much carbs the diet does not work and you will feel hungry and tired most of the time, which is not a nice feeling. You need to get (and keep) to the stage where your hunger (and cravings) stops and you feel great no matter what time of day.