Close to 3000 cals a day and still hungry

[IH33]

Not going to bore everyone with the actual diet itself but I will give macros and all.

Calories: 2842
Fat:96 grams
Carbs:193 grams
Protein: 303 grams

I weigh in around 165-170 and work out 4-5 days a week. I just always feel hungry. What can I change?

[nickeberle]

Not going to bore everyone with the actual diet itself but I will give macros and all.

Calories: 2842
Fat:96 grams
Carbs:193 grams
Protein: 303 grams

I weigh in around 165-170 and work out 4-5 days a week. I just always feel hungry. What can I change?

Try eating more often (I eat every 2.5-3 hours). Also get as few of those macros as possible from liquids. Also if those carbs and fats aren't healthy sources do that and you will be hungry less often.

[stockmaster]

Protein is to high...you could drop it down to 200g a day and be safe and take the extra 100g of protein and replace them with 100 g of carbs...Same caloric value...carbs make me feel more full.

[KouRon]

Drop protein to around 200g, up carbs to 300g.

[Bwestmuscle]

drop protein to around 200g, up carbs to 300g.

this!!! ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

[BDeblo]

How much fiber you getting? Maybe with that extra 100 you can try to get more fiber and it will help keep you full.

[Robbe1991]

Have a question about dropping the proteins,
Sometimes my macros are about the same, and i feel full
Is it better to have this much proteins if u feel full instead of switching them for carbs?
Or doesn't it matter that much?

[vitornoob]

Have a question about dropping the proteins,
Sometimes my macros are about the same, and i feel full
Is it better to have this much proteins if u feel full instead of switching them for carbs?
Or doesn't it matter that much?

Protein provides more satiety, what is related to not only to the effect in the appetite-regulating hormones like ghrelin, PYY and GLP-1, but also to its high TEF

see here: http://www.ncbi.nlm.nih.gov/pubmed/18469287

OP just needs to introduce more fibrous veggies in his diet, if he likes high protein, there is no problem...

[psychodiver9]

Have a question about dropping the proteins,
Sometimes my macros are about the same, and i feel full
Is it better to have this much proteins if u feel full instead of switching them for carbs?
Or doesn't it matter that much?

If you are meeting your goals while hitting macros and are satiated why would you change?

[thenaturalguy]

Protein provides more satiety, what is related to not only to the effect in the appetite-regulating hormones like ghrelin, PYY and GLP-1, but also to its high TEF

see here: http://www.ncbi.nlm.nih.gov/pubmed/18469287

OP just needs to introduce more fibrous veggies in his diet, if he likes high protein, there is no problem...

agreed.

on my off day im increasing my protein from 200g all the way up to 250g and dropping my carbs a little bit.

protein makes me feel a lot fuller and combined with fats...im FULL!

[examorph]

How much fiber you getting? Maybe with that extra 100 you can try to get more fiber and it will help keep you full.

This ^^^ fibre keeps you full and it just comes straight out the other side later, I like to have oats in the morning with something high fibre to keep me full till dinner and even at dinner I am usualy full.

[IH33]

ok so I should up my carbs more and drop the protein. Now with vegetables I only eat greenbeans and brocolli. Can't really stomach much else but this is great compared to only eating corn about 6 months ago.
As for fiber, should I just take a fiber supplement like metamucil or something? I figure that will be the easiest and I have some at my house i believe.

[nickeberle]

ok so I should up my carbs more and drop the protein. Now with vegetables I only eat greenbeans and brocolli. Can't really stomach much else but this is great compared to only eating corn about 6 months ago.
As for fiber, should I just take a fiber supplement like metamucil or something? I figure that will be the easiest and I have some at my house i believe.

Try wheat germ, I swear by the stuff. Good source of protein healthy fats and carbs and a ton of fiber for volume.

[vitornoob]

ok so I should up my carbs more and drop the protein. Now with vegetables I only eat greenbeans and brocolli. Can't really stomach much else but this is great compared to only eating corn about 6 months ago.
As for fiber, should I just take a fiber supplement like metamucil or something? I figure that will be the easiest and I have some at my house i believe.

If you can not stomach much...how are you hungry?


eat fibrous veggies, not supplement


Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumbers
Eggplant
Fennel
Garlic
Green beans
Green peas
Kale
Leeks
Mushrooms, crimini
Mushrooms, shiitake
Mustard greens
Olives
Onions
Potatoes
Romaine lettuce
Sea vegetables
Spinach
Squash, summer
Squash, winter
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Yams

[IH33]

If you can not stomach much...how are you hungry?


eat fibrous veggies, not supplement

By not stomach much I mean like the taste of many of them.

[IH33]

Try wheat germ, I swear by the stuff. Good source of protein healthy fats and carbs and a ton of fiber for volume.

What are you doing with it, putting it in a shake?

[vitornoob]

By not stomach much I mean like the taste of many of them.

find good ways to introduce them into your diet...

Addng cheese, spices, baked with something, fried rice, with sauces...

[andrerox80]

i'd lower the protein for sure and then play w/ your carb and fat intakes. everyone here said more carbs, but many find fat to be more satiating. of all the "healthy" fats, i find nuts to be the most filling. as for veggies, there are tons. am sure there are others you'd like. for more fiber, besides veggies, you might want to change some of your carb choices, but also, you could add psyllium husk to your diet. also, while meal timing and frequency are irrelevant to physique goals, they could definitely play a factor in hunger and satiety, so switch things up to see what works best for you.