Hunger/Dieting Question....

[buffandspirited]

I know that when you're restricting calories that there is to be some hunger associated with it. Exactly how much? I know that's a subjective question, but does anyone have any advice on how to manage this? I have just gotten myself used to the fact that I can sense hunger again (after forcing myself to always eat 2.5-3 hours regardless) and want to ensure fat loss, but not overdo it to lead to a binge.

Thanks.

[breathingsky]

I get hungry too on lower cals, but it's usually the worst during the first couple of days after I cut back. Diet soda, coffee with a little soy/skim milk, sugar free gum (Trident pina colada tastes like candy!). If I feel like I MUST eat, I try to have a small amount of protein in between meals - a few slices of LF turkey, 2oz of lox, half a protein shake, etc. Something around 50-70 cals usually gets me to my next meal. Make sure you're drinking enough water too! I've tried supplements like Hoodia before, but found that a cup of coffee works just as well, if not better.

[terracotta]

Hunger is definitely to be expected when dieting. For myself, through trial and error, I know that I maintain at roughly 2100 calories a day, so I don't cut my calories below 1800. As well, I have a refeed (I intake extra carbs) at least once per week (at lower bodyfat levels, once every 4 days would be better) where I eat at maintenance. During PMS, my hunger is out of this world, so I simply try to eat at maintenance for those 3 days.

[gfundaro]

I've had hungrier times, but generally with keto I don't feel it as I did with 40/40/20 since lipids promote the production of peptide yy, which causes feelings of satiety. I certainly get hungry a while after I work out if I can't eat on time, and around meal times, but after I've eaten I feel satisfied. I am a big snacker as well, so if I feel really hungry, I'll eat something small. I track everything on fitday and usually don't have time for much snacking in the earlier parts of the day, so I never go over my cals. SF gum helps a *lot* on those 'hungry' days where I don't feel satisfied after meals.