Sport Really Hungry!

Sport Fitness
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emm92

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Hi all :)
I'm looking for some tips/suggestions etc on what foods i can eat that keep me fuller for longer. At the moment i tend to get really hungry like 30mins after i eat! What i have is (during school) :

6.30am Breaky - Yogurt with a banana chopped up in it OR 2 peices of fruit & water.

10.30am (recess at school) - Peice of fruit & cracker with Vegimite OR Medium container of various fruit, cut up & sultanas.

1.15pm (lunch) - Medium container of salad : tomato, carrot, cucumber & ham.

3.30pm Arvo snack - Usually a peice of fruit.

7pm dinner, whatever is cooked.

So that is my usual weekly diet lol I tend to get hungry in between all the breaks when im not eating! & drink alot of water throughout the day.

Also i go for a 30min jog every morning before breaky.

Any suggestions?

Cheers
 
Eat a bigger lunch. Get some lean meat in your diet! A salad would never fill me up for lunch:

For Lunch yesterday I ate Turkey Sandwich, PB&J, and a entire can of beans. Roughly 800 calories, minimal fat, good protien. This fills me up for a good 3-4 hours until about 3-5 o clock then a small snack (fruit) then dinner ect. Just an idea.

Edit: I typically make Lunch my biggest meal just an FYI anywhere from 700-1200 calories, depending if I drink whey or something with it.
 
'Runners hunger'!!!

I'd recommend slow burning carbs earlier in the day. That's wholegrains of any sort - rice, bread, pasta. Carbs are not evil!

And low fat meat - seafood, chicken, eggs.

And add some fats using olive oil (as a woman I include dairy).

Your daytime meal plans looks like my snacks - not my meals!

And I work out daily as well, eat sizeable meals and am 5ft 9 and wear a size US size 4/6 and I am 46 years old.

Staying lean is about eating & exercising well. Being hungry sucks & erodes will power to stay on course!
 
Okies thanks guys!
I forgot to add that i am female, 17yrs, last time i weighed myself i was 53kg and i am 5ft tall. Im pretty much looking to tone up & get fit. I want to make sure i am eating the right foods and what can help with my hunger problems hehe
 
Spinners advice is good.

You need more calorie dense foods in your diet. ie Proteins.

Replacing simple carbs with complex carbs will be better for you too.

An example of this substitution is white bread with brown bread. Also, brown rice instead of white rice.

I am looking at your diet and all I see is carbs. Really low in calorie too. This is why you are hungry. The body needs a minimum of protein to maintain itself.

Added a little protein in the morning and at noon, I don't see any.

Your daytime meal plans looks like my snacks - not my meals!
Click to expand...

Indeed. Actually they look like sips of water to me. But I'm big and out of shape :jump1:
 
Eric L, you made me lol!

'Big & out of shape'???

Really?

Glad everyone agrees with my advice. It does work for me but I have built my diet & exercise programme on trial & error (been my own guinea pig) so it's good to know it does make sense afterall.
 
Aghhhh! Thought I'd join this as I have eaten SO MUCH this evening it'll probably take years to work off!

Came home at 9pm, starving, (ate normally all day, 700kcals of which 60g was protein) went to cook a whole load of green veg (french beans a broccoli) steamed, with some Quorn.
Whilst waiting I was so hungry, I ate 200grams of prawns ment for the next night. I also had some soup which was a weight watchers type and 50kcals.
Ate dinner 30 mins later (green veg and quorn) calorie wise 350kcals (I do count veg as calories)
Followed by a fruit salad: melon, I ate loads, was supposed to save for the next day, but ate all 400grams of it.
30 mins later begin to feel hungry again. I held off for a further 30 mins before caving in and cooking up some more steamed veg- loads of it, about 100kcals worth.

Anf then hungry AGAIN as soon as I had finished. I did wait for 30 mins longer before cooking up some soup, tin read 100kcals.
Soon after (20 mins) still hungry I cooked some more quorn, worked out to be 150kcals.

And then another 30 mins STILL F*** HUNGRY- Could hear my stomach rumbling- tried to sleep, could not sleep. Took sleeping pills but had tooth ache also so could not sleep despite the sleeping pills. I got up and ate an apple. Stupid thing to do as I am now in more pain with my tooth and also 75kcals down and still hungry.

Cooked up an egg white omlette with 3 large egg whites and freshly sliced mushrooms made on a non stick pan (no oil) and ate with a little apple cider vinegar over the top. Guess what, still hungry.

Had a milky drink (low cal hot chocolate made with 20mls of skimmed milk). Helped for all of 20 mins. Had another, now I am here thinking what else could I eat- I cannot get over how hungry I am nor how much I have eaten. I had also had during this time, 2 liters of water. I did not go to the gym today it was a rest day (I am at the gym 5 or days a week which works out to 9-12 hours of cardio a week under resistance, I don't do muscle training. This week has been particulary lousy at the gym with my BPM only getting as high as 160, averaging at 135 when it normally goes to 188 and averages at 157 and has done so for the last 2 or 3 months. I have been "training" at the gym for about 3 years now)

WHAT THE HELL IS WRONG WITH ME WHY CAN'T I STOP FEELING SO HUNGRY!

I feel like I am going mad!
 
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Summer123...looking at your diet I think you are craving carbs and fat which makes you eat and eat but never feel like you are getting what you need.

Like you I work out daily because I like to sweat - great way to de-stress & feel good.

But it means that some of the standard dietary advice is not quite right. Most people do not work out to high intensity so do not need as much carb & fat.

I suspect this would be hard for you to try but consider:

- eating slow release carbs with protein & fat early in the day
- include olive oils, butter, skim milk, cheese
- don't count the calories, eat until you are full, you might eat a bit more initially but eventually your body will adjust & you will only eat what you need
- don't eat 'exciting' foods, keep the food fairly simple & plain & you won't eat for pleasure so much as practicality

I think you are crazy hungry because you are crazy hungry...your body wants & needs more fuel.

Good luck!
 
Thanks for the advice everyone.

Thing is, I normally eat 500-700kcals in the day. Its just how its been for ages- about 3 years ago I used to have around 150kcals for the first 6 hours of the day, then another 200 for fruit until dinner time- I was a BMI 20 and alot slimmer then I am now! (I also was not at the gym)

I don't tend to do much oils as I take omega 3 oils and also am aware most oily foods are higher in calories. I don't eat carbs as I can easily overeat- they seem to kick start a "must eat that again" thought in my head which seems a very good idea at the time...then a few plates later I come to my senses. For that reason I tend to get my carbohydrates from green veg and fresh fruit which I eat alot of and normally does the trick. Just not last night!

I did wake up the next day and not feel very hungry today (or what now is yesterday) and did eat less- big relief! I was fine on 500kcals until after the gym, had a good 1.5hour session, even got my heart rate back up to 90% again (its normally up to 99% had been a bad week) had another 250kcals and was fine till dinner 18 hours from getting up. Its odd that I don't seem to need alot but I know when I eat more I gain weight like a sponge in water.

I am trying very hard to lose weight so am very concious of my calories as I know I can easily over eat without thinking. I don't trust myself to go via how I feel as comfort eating is second nature to me. Unless I am starving hungry I generally cannot tell if I am hungry or not as I always feel like I could eat something so I don't trust myself to regulate my intake. 2 months ago I was gaining alot of weight every week. I found that last month I had gained half a stone in 3 weeks...I am already over weight and do not want to get any bigger! I think if I don't count my calories, exercise and keep things in check I will continue to get bigger. My biggest demond seems to be the random night times I get very hungry.

Will take on board the advice about the carbs. I do eat porridge in the day and sometimes will have the odd bowl at night a handful of times a month but had none last night. Though not sure if that would have helped my appetite- it was just so strong! In the end I took more codine (tooth ache) and was too drowsy to sit up straight (called the health service people and it wasn't really an over dose but they warned me to not take any more for 24 hours) but did send me to sleep so was not able to eat anymore! I went to be hungry still, woke up feeling full- v.odd!
 
Hi Summer. Without knowing your weight, health etc it is hard to provide the right advice.

But I do understand how you feel. It took me decades to work out how my body works. I did the yo yo diet thing. I seemed to hit my mid 20's and then spent 20 years slightly heavy, very heavy, under weight back to heavy again.

It was frustrating. I could not work out why I gained, lost, gained and lost again.

I tried diets and hated them. I learnt about nutrition and it was confusing. I exercised, lost the will and gave up repeatedly.

Eventually I decided to try throwing out the scales (which I also hated), ignoring calories, following a basic diet and a consistent exercise programme. I also decided to focus on the programme and ignore the outcomes.

So when (18 months later) people started to comment on how good I looked I was surprised. And now (3 years later) people ask me how I am staying so fit, healthy and toned and I find myself looking for another level of exercise (I'm planning to take up crossfit training).

I think getting this right for ourselves takes time and we have to experiment. Weight does fluctuate until your body gets the hang of the new regime. And focus the need for control on the right thing - for me that was the diet (nutrition rather than calories) and exercise (cardio & weights).

In life it takes time to find a lifestyle that works for you and gives you the outcomes you want. Take your time, there is no need to rush. It took me 20 years to get my head around it!

Good luck Summer!
 
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