Sport Constant Hunger when cutting.

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timothyparuku

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I am 5'9, 160 pounds and currently cutting.

My maintenance level is 2500 calories (around) so I am eating around 2000 in 6 small meals. After I eat one of my meals, and around 45 minute later, I get hungry again. Not intense hunger but a little gnawing feeling at my stomach. It's like that the whole day.

My meals look mostly like this

Meal 1: Whole grain toast with cottage cheese (1 slice), tea, peach, boiled egg.

An hour and a half later, I work out.

Post workout meal: A protein bar.

40 minutes later

Meal 2: Lean beef, half a bowl of white rice, asian spiced vegetables, 1 boiled egg whites.

Meal 3: Around 10 spoonful of white rice,1 average chicken breast, salad, an apple.

Meal 4: Soup, half a bowl of white rice, 8 slices of lean meat.

Meal 5: Chicken Samosa.

I am trying to follow the 40/40/20 very closely. I am eating 160 grams of protein well or trying to very closely.

I think I might be eating the wrong food at the wrong time.

Is the hungry feeling supposed to be their when your cutting and could someone rip up my diet and criticize it please?
 
Not enough good fats, carbs look a little high too. You could also have better carb sources as well. Your carbs should be limited, especially the starchy carbs, complex carbs would be best from oatmeal, sweet potatoes, brown rice, etc...rather than bread and white rice. Veggies and salad are kinda ambiguous too, but you do not a good amount of fibrous carbs.
 
You are not eating anything to keep you full, thats why you hungry 30-45 minutes later.

First off 30 minutes prior to a meal Eat about 6-8 FRESH walnuts. This will help keep you full for longer and help with your good fat intake.

Add more fiber into your "main" meals, again this is not only good for health, but good for keeping you full for longer.

QUIT with the white rice, its horrible for health, for fullness, and just about everything els. At the very least change it to brown rice.

Try putting some almond or peanut butter on the toast for many reasons including keeping you full longer.

Do not forget to be drinking water throughout the entire day.

In simple terms, add more "good" fats, replace that high amounts of simple bad carbs with complex and fiber fulled carbs.
 
Protein, fat, and fiber will help keep you full. I can almost guarantee you that if you eat plenty of them at each meal you'll stay full.

That means something like this for in between meal snacks... protein drink, handful of nuts or seeds, piece of fruit, and a bunch of veggies (some carrots, celery, tomatoes). Obviously mix the meals up, for example eat a big salad with chunks of chicken, some nuts, plenty of veggies, olive oil.

For actual full meals add some complex carbs, like a sweet potato or some whole grain bread.

Try eating like that for 5-6 meals a day and you'll be constantly feeling stuffed.
 
what are some good source of fiber..the only one i know of are cereal and bread?

I greatly appreciate the help
 
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That's not a stupid question at all. Current consensus says good fats are things like nuts, seeds, olive oil, avocados, and fish oil. Basically things high in monosaturated and omega 3 fats and low in saturated fats. Of course, there are some that say saturated fats, like coconut and other tropical oils have beneficial properties too, and eating large amounts of vegetable oils and other fats high in polyunsaturated fats is harmful. The one thing that everyone agrees on is that fats that have been over processed or altered by man, i.e. trans fats (partially hydrogenated oils), are truly bad for you in every sense.
 
Good sources of fiber include most fruits and vegetables as well as whole grains. Cereal and bread are typically only good sources if they're whole grains and have added bran. Pears have tons of fiber, and psyllium husk (metamucil) is good for a quick fiber boost. I even add metamucil to my protein drink sometimes to get a quick shot of protein and fiber.
 
trainerbob said:
That's not a stupid question at all. Current consensus says good fats are things like nuts, seeds, olive oil, avocados, and fish oil. Basically things high in monosaturated and omega 3 fats and low in saturated fats. Of course, there are some that say saturated fats, like coconut and other tropical oils have beneficial properties too, and eating large amounts of vegetable oils and other fats high in polyunsaturated fats is harmful. The one thing that everyone agrees on is that fats that have been over processed or altered by man, i.e. trans fats (partially hydrogenated oils), are truly bad for you in every sense.
Click to expand...

Nice write up Mr.Bob.

As for Polyunsaturated fats high in diet being harmful. Simply increase the amount of Vitamin E in ones diet. As your intake of PUFA increase so does your need for Vitamin E.

Now in all honesty, we really shouldn't called Saturated fat a "BAD" fat. Because if it was so bad our body's would not need it. Simply we should limit our intake of them, not abolish them from our diet.

I am not a fan of Coconut oil, i do not see it being "Beneficial" its Saturated Fat, and a Long chain Fatty Acid at that!

The only real "BAD" fat is Mans "Trans" fats. Which we should completely abolish from our diet.
 
well i added some tuna and apples and i am already feeling full. Just adding some almonds and so on would do nothing but help i guess.

Thanks to everyone who contributed. Learning tons on this forum. :p
 
too many high GI carbs, leading to blood sugar bouncing around, and thus hunger response by the body.

too many carbs, way way way not enough veggies.
no white rice on a cut. no bread on a cut except for cheat meals.

more fat! 25% is as low as you should go in my opinion...and on a cut, lose teh carbs and replace those calories with protein and healthy fats.

just for some perspective: my 2200 calorie cutting diet is 220-300g of protein a day, about 70g of fat, and carbs from 55g-130g depending on what my workout is like that day.
 
I heard whoel grain/whole wheat bread was ok..I guess not. Well what are stuff you can eat that's easy too eat with complex carbs in it?..cause i heard you need some. And what are easier eays to consume more protein?...as 16 year old, it's sort of hard to make all that chicken,tuna,salmon,lean meat and so on. I eat boiled eggs(white) but what are some other proteins you can eat? and fat comes from mainly nuts and almonds? :eek:
 
16's not too young to prepare your own foods. Boiled eggs is a good start. Mix several cans of tuna with a bit of mayo to hold it together, and you have a high protein filling for a sandwich. Learn how to roast a turkey breast or chicken breast. Work with your parents to learn how to cook, I'm sure they'd be happy to teach you and would be glad to see you be interested in your health.

Good source of complex carbs... wash up a sweet potato and microwave it for 5-7 minutes. Presto, instant complex carb rich meal. Or have a bowl of oatmeal. Again, one minute in the microwave and you're on your way. Third suggestion, boil up some spaghetti, but try to make it whole grain.

Fats come from lots of sources. Oils, seeds and nuts, meats, and dairy are the main ones.
 
(Silent) said:
Nice write up Mr.Bob.
I am not a fan of Coconut oil, i do not see it being "Beneficial" its Saturated Fat, and a Long chain Fatty Acid at that!
Click to expand...

I used to believe the same thing. But I've read some stuff lately that says saturated fats like coconut oil and butter have good antimicrobial properties. Take a look . I'm not totally sold on the concept yet, but we shouldn't ignore sat fats having beneficial properties. Many cultures have thrived and lived long lives on diets high in sat fats. But I digress from the initial purpose of this post... :)
 
and one more question, I read on a website that said your supposed to eat alot of fruits and vegetables. but i read that fruit jacks up your insulin or something and you don't want that. and the only time you want that is after you work out. So are you supposed to eat alot of fruit or not..and when'ss the best time to eat fruit. Cause I read complex carbs should be mostly eaten during the morning and day.
 
Cant ever go wrong with veggies, I have them with every meal. I would say that it matters what fruit you are eating, there are low, moderate, and high GI fruits. Good post workout.
 
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I'd say you can't ever go wrong with veggies OR fruit. So many good things in both that science has yet to discover. Most fruits are lower glycemic index anyhow because the sweetness comes from fructose. At least when they're compared to processed and refined sweetners like sugar. In my opinion, the glycemic index is overrated anyhow. Yes, it helps us understand how foods affect blood sugar, but beyond that it does little else. Eat foods as raw and minimally processed as possible.
 
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