Sport Hungry!

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hello_kitty

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Guys,

I don't know what's going on. I started on my diet 2 months ago and was never hungry eating every 2.5 or 3 hours. However, I've recently noticed that I now go hungry after 1.5 or sometimes ever 1 hour and I'm still eating the same amount of food. Can it be a result of my metabolism speeding up? Do I need to increase my calories to avoid a plateau?

Thanks.
 
Ah! I just posted a thread about almost the same thing. Someone help us!

~Nicole
 
Kitty ... what is roughly your percentage ratio of protein, carbs and fat ?? Also are you drinking plenty of water ?? You may need to increase your fat intake (good fats :) ) That depends on how much you take in daily now.
 
I'm 26, 5.4, weigh around 123 pounds and eat around 1400 kcal a day split 42.5/42.5/15

Water = 2 liters + (I'm in the loo all the time :p )
 
Hi Kitty,
Well I don't quite know what .. I'm in the loo all the time, means, but I assume it's good :p Yeah I think you need to increase your fat intake. I believe you need at least 20% fat in your diet, at least. Mostly good fats, of course. I believe you know sources of good fat. Another thing, do you eat enough fruits and vegetables, they can also help give you a "full" feeling. Hope this helps. I'm sure others may offer good advice also :)
 
You could possible need to increase calories. It depends on your goals and activity level. I did a quick run of your numbers and it appears you are eating the lowest amount of calories that is safe for you.

Either bump up 100-200 calories per day or post your menu here and we can take a look at that. More fiber and/or more fat is usually the culprit as jpc1058 mentioned.
 
Thanks Lynn.

I'm trying to shed fat at the moment. Doing 4 cardio sessions and 2 weight training sessions per week and eating just under 1500 kcal per day in 6 meals. Each meal is roughly 32.5/32.5/15

Here's a typical day.

45 minute run
1: oatmeal, egg white omlet
2: two slices of soda bread with some avocado spread and turkey slices
3: chicken breast/fish + cous cous
4: chicken/fish + beans
5: protein + green veggies
6: protein + green veggies

Thanks in advance
 
hello_kitty said:
Thanks Lynn.

I'm trying to shed fat at the moment. Doing 4 cardio sessions and 2 weight training sessions per week and eating just under 1500 kcal per day in 6 meals. Each meal is roughly 32.5/32.5/15
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I'll put money down you're not eating enough and your body has gone into starvation mode.

All that activity and eating less than 1500 cals? Yeah, your body may even be catabolic right now.

I'm getting a BMR of 1368cals/day for you.

You're exercising 6x/week (v. active) so your AMR:
1368cals/day x 1.75 = 2394cals/day just to maintain.

Are you trying to lose fat? A good rule of thumb is you should never eat less the 2k cals, that's considering that your AMR is above 2k. If you're going for fat loss, up your eating to 2k cals/day in 250cals/day increments every week until you hit 2k/day. So start eating 1750 cals/day, then in a week, eat 2k. That way your metabolism will be able to speed up without putting too much on as fat in the interim.
 
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Well, I'm getting some results. I lost around 4 pounds of fat and gained 3 pounds of muscle in the last 2 months so I wouldn't say I'm catabolic.
 
hello_kitty said:
Well, I'm getting some results. I lost around 4 pounds of fat and gained 3 pounds of muscle in the last 2 months so I wouldn't say I'm catabolic.
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How are you measuring your BF?
 
Body composition scales in the gym. I know they are not very accurate but I'm looking at the trend rather then numbers they're showing and I'm trying to keep all other conditions (time of the day, amount and timing of excercise, food) the same.
 
If you're getting hungry 1 to 1.5 hours after each meal.. then I'd bump up your calories a bit. Like I mentioned before... I'd take it up 100-200 calories per day and see how you do.
 
Ok guys, thanks for the advice. I'll add another 100-150 kcal per day. Should I just increase my protein intake or carbs and fats also?
 
hello_kitty said:
Body composition scales in the gym. I know they are not very accurate but I'm looking at the trend rather then numbers they're showing and I'm trying to keep all other conditions (time of the day, amount and timing of excercise, food) the same.
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Very wise miss, but then you should know not to say you lost 4lbs of fat and gained 3lbs of muscle. ;)
 
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