Fullness only after cheats

[ViewCart]

Hi!
A few months ago I decided I want to be lean year-round, at around 10 bodyfat percentage.
I got to around 12 after about 3 months and stayed there another ~4 months untill now, and I'm kinda stuck.

Staying at this percentage for me is really difficult, and the main reason is HUNGER.
You'd probably think I might not eat enough calories or having tiny meals, but thats not the case. im eating around 2.5-3K calories a day, ALOT of protein, complex carbs only, alot of fiber, and still, I'm very hungry.


there is one weird Exception, though.

I can eat a big meal containing 500g white/brown rice, some chicken breast and brocoli (lets say for a total of 1200 calories) and be hungry 20(!!!) minutes later.
On my cheat meal day (once a week), I can consume the SAME amount of calories or even less, by eating crappy things (most often cornflex, cookies, raisins... very simple carbs and sugars) but then I can't even think of food for 5-6 hours, That's NEVER the case after I eat "good" meals with the same amout of calories.

Also I'm having a hard time seeping alot, waking up after 6-7~ hours of sleep by hunger, but after that said meal I immidietly become tired and can sleep for hours.

Any ideas or suggestions on what can be the cause and what to do?
Thanks!

[Jason265]

Do IF. I maintain 10% year-round and eat what the fuk I want as long as there aren't a massive amount of carbs in it.

Also, lower your carbs and up your fats.

[remoteyoshi]

IF is worth trying as jason265 said, you're pretty full during your eating hours and you get used to the fasting, the hunger comes and goes pretty easily once you're used to it.

[nakkiz]

Staying at this percentage for me is really difficult, and the main reason is HUNGER.
You'd probably think I might not eat enough calories or having tiny meals, but thats not the case. im eating around 2.5-3K calories a day, ALOT of protein, complex carbs only, alot of fiber, and still, I'm very hungry.


Also I'm having a hard time seeping alot, waking up after 6-7~ hours of sleep by hunger, but after that said meal I immidietly become tired and can sleep for hours.

Constant hunger and trouble sleeping because of it? Hardly worth being 10% for.

Why do you avoid simple carbs? It seems straight forward to try to eat more of them if they curb hunger.

Is your weight stable? When I diet and get fairly lean, my sleep suffers, too. If that happens I do a refeed thats either one or two days with an extra ~1000 calories.

[asto_86]

I was the same way and it led me to intermittent fasting. I've been doing IF for the last 7 years and it can still be a struggle sometimes, but I feel that's just part of being lean and why people don't do it year round because it is so taxing on the mind and body. Good luck with this man!

[ViewCart]

Cant really do IF.. tried it and it doesn't seem to suit me.
Any idead on why does it happenening though?

[asto_86]

Cant really do IF.. tried it and it doesn't seem to suit me.
Any idead on why does it happenening though?

It has to do with the hormone, leptin. Leptin tells our brain that we are full. It is secreted by our fat cells. The less fat we have typically the less leptin we secrete and the more hungry we become as our body's mechanism to maintain homeostasis. When we gain fat we release more leptin and become full more easily. That being said there is also leptin resistance. This is what obese people usually have. They have tons of fat releasing lots of leptin but the brain is so used to that hormone that they don't get full either and just keep getting more fat. It's a lot more complicated than that, but that's basically the cliff notes on leptin. Here is a link to a more thourough explanation...

http://www.precisionnutrition.com/le...in-weight-loss

[ErikTheElectric]

Your hunger/fullness issues are only going to get worse with IF.

It's also 2016, not 2003. Scrap the "Cheat meals" and "Cheat" concept.

[asto_86]

Your hunger/fullness issues are only going to get worse with IF.

It's also 2016, not 2003. Scrap the "Cheat meals" and "Cheat" concept.

Haha.. Well ya.. And then the next thing you know you are competitive eating because you don't get full

[magician27]

IF is basically sucking up the hunger for many hours to feel good for few hours, not like you feel full while arent eating. for the most part , lower carb diet will help. keep protein and fat higher. but its pretty natural for your body to desire to go up to some set point. your body wont want to stay 10% bodyfat year around

[Pungiish]

Your hunger/fullness issues are only going to get worse with IF.

It's also 2016, not 2003. Scrap the "Cheat meals" and "Cheat" concept.

Bro you are always saying stop calling it a cheat day, stop having cheats

Then i always see your sig: 30,000 cal Cheat Day, 22,000 cal CHEAT DAY, then i open up your yt profile and what do i see? More cheat days.

don't know, it just seems like you are double faced or how should i put it

[ErikTheElectric]

Bro you are always saying stop calling it a cheat day, stop having cheats

Then i always see your sig: 30,000 cal Cheat Day, 22,000 cal CHEAT DAY, then i open up your yt profile and what do i see? More cheat days.

don't know, it just seems like you are double faced or how should i put it

(I don't actually believe in cheat days)

[Onlyspoons]

The "cheats" you are eating are rather sugary. Sugar can improve mood and increase satisfaction. Maybe you just need to eat something sugary and feel good once a day to improve your mental satisfaction with your diet? Personally I find it much easier to stick to a diet and not agonise over food when I am eating foods that taste really good and I don't "ban" certain foods.