Dieting without feeling hungry? My food yesterday...

[Sleepmoreneeded]

I have been awake since 4am with a rumbling empty feeling tummy. Trying to cut out junk food starting yesterday but ended up eating biscuits before bed as was hungry. Obviously the biscuits were not good. I wasn't hungry during the day. Does my body simply need to get used to not overeating/bingeing in the evening?

Porridge, semi skimmed milk with berries
Salmon and vegetables
Boiled egg, salmon and salad leaves
5 biscoff in evening

Don't understand a pp advice to quit dairy? I rely on it in fact when cutting out elsewhere ie junk. Was snacking and eating crap in the evening your biggest issue? If so, ditching that alone, strictly, will probably have a big impact. I'm off flour and sugar and lost a stone in first 5 weeks, I hadn't much more to lose but it fell off without any hunger as apart from no sugar and no flour, I eat what I want and generally stick to three square meals and plenty of water. Best of luck Op. I know you want to get rid of the weight quickly but it didn't go on overnight to be patient if you can and do something sustainable for you. 1200 is crazy for the longhaul.

That's exactly the problem.

If you do a TDEE calculator then it will tell you a decent estimate of your Basal Metabolic Rate which is how many calories you need to exist and stay the same weight. Anything you eat less than that is deficit and you'll lose weight. If you set your target too low you'll be hungry and end up reaching for the biscuits. If you BMR is 1900 and you set a target of 1600 then you can eat 3 decent sized meals and have room for a snack, feel full and not miserable and you'll be able to do the diet long haul.

1200 calories per day is quite low and yes, you are going to feel deprived and hungry, if you've gone from over 2000. You are much more likely to binge, think 'sod it' and give up.

I'm not a massive fan of eating more protein. It isn't a magic substance that only makes you feel fuller, your body will still store calories from protein and you pee out the excess.

You can follow lots of rules about which foods you are or aren't allowed to eat, and spending loads to get miraculous micronutrients in the latest fad food, but it basically boils down to eating fewer calories than you expend. The only thing I do believe in is avoiding ultra processed foods.

As Michael Pollan said: “Eat food. Not too much. Mostly plants.

Yes, a full fat plain greek yogurt is my favourite tool when I have a few pounds to lose. A "luxurious" dessert that leaves you feeling full.

Was snacking and eating crap in the evening your biggest issue? Yes definitely. A lot of crap.

I'm going to look at the TDEE calculator.

Yum, love Greek yoghurt with berries and nuts. Op, make sure you're planning nice food that you enjoy too. Also agree with MagpiePi re eating no ultra processed. My no sugar no flour just makes that simpler iyswim, but not for everyone of course.

Don't ask MN for diet advice - you'll get too many differing (and outdated/debunked) opinions.

Instead try reading books by authors such as Tim Spector, Bea Wilson and Michael Pollen for carefully researched and sensible eating advice.

Well then I'll bet kicking that habit, and adding plenty of nutritious foods (as you were likely eating less of them because of the junks cals) and you'll be flying. Add in some exercise too but again, be realistic.

16:8 might be good for you then. It's how I broke my crap in the evenings habit without feeling too deprived.

Fwiw if you're quite overweight, I think you'll still be losing on what you had in/OP.

I was just about to say this! You’ll get opinions on cutting out various food groups and advice on what is

borderline disordered eating too and you’ll be going round in circles. Trying lots of different ‘diets’ won’t help your metabolism .

1200 calories is not enough. A child needs more than that ffs. It doesn't matter if you have a lot to lose, 1200 is not sustainable.

The TDEE calculator or my maintenance calories at 2018 which is based on my birthday sedentary lifestyle and I am trying to get a little more active.
So probably 1200 is unrealistic.
I appreciate the points about different advice.
On reflecting on his unhealthy my diet has been I think some obvious sensible changes should make a difference.

My experience:

Quit the sugar and go for healthy high fibre options. I also did 1200 cals as it always ends up a bit more than you count and my lifestyle was pretty sedentary.

I'd spend 2 weeks feeling honestly like I was going to die, despite my copious fat reserves making it obvious I wasn't.

And then a miracle happens, you stop feeling hungry, your energy levels rise beyond what you had before and it becomes much much easier.

My understanding is that this is your insulin levels dropping as the sugar has gone.

The only problem is that if you ever fall of the wagon (for me it was a holiday) you have to do the whole process again. It took me years to work up to it and all the weight had gone back on.

They really should. Would you give it two weeks of three square nutritious meals and no crap and see then? You might be able to avoid calorie counting at all.

Food for Life by Tim Spector is really inspiring and also the Glucose Revolution by Jessie Inchauspe.

Would you give it two weeks of three square nutritious meals and no crap and see then?
So simple but I think I might try that thanks @mikado1 .

Thanks for all the replies.

I’ve been trying low carb and drinking more water - so when I feel hungry - usually around mid morning I drink water and try and wait until lunch time to actually eat!
I’ve cut out bread, pasta and rice and have been having a small potion of cereal (special k) every other morning with yogurt and berries the other one. Or overnight oats.

Not completely cutting out carbs (ie- cereal) but not having them at lunch or main meal.

it’s been 3 weeks and I’m gradually loosing weight - it’s slow as I’m 48 and not very active but it’s definitely shifting!

Also I don’t beat myself up if I have a ‘bad’ meal or day I just get back on to it the next day.

Good luck op - I think loosing weight is incredibly difficult but you have to find the right diet for you and remember it’s ok to say no to cake!!! and it’s ok to feel a bit hungry sometimes too!!

Have some fill fat greek yoghurt with nuts and berries in the evening. So filling.

Full

Whenever I need to get rid of some extra weight I give myself a week or so of cutting back but not dieting. I cut out sugary good and high fat food but I don't cut back on portions etc. I think this introductory week makes starting dieting much easier as I don't get a big shock when I start.
I think it helps mentally as well as physically.

Also I always calorie count but start higher at maybe 1450 which also helps me to ease into full on dieting then I keep an eye on the scales. If I loose weight then I stick with 1450 and if I don't I reduce the calories until I do.

I think it's better to start higher than lower.

Finally I always diet extremely slowly with a max of a pound a week but often less. I never have too much to loose though so maybe you would loose weight more quickly.

I think a good way to do is to have a dinner plate that’s one half vegs, one quarter protein the last quarter carbs.

low cost healthy proteins
eggs
cottage cheese
tuna on a can
salmon in a can
chicken thighs ran
mince
turkey mince.
chick peas

carbs/ eat what you’d normally have but just less. I have one slice of bread ( open faced/brown/seeded) Or one wrap at lunchtime. Proteins and fats fill you up.

vege chilli with cans of black beans and chick peas is delicious and made flavoursome with one beef stick cube some cumin and smoked paprika. Have a heaping bowl of that with some shredded lettuce and tomatoes. Yum! Or put it in a hard shell taco or wrap it in a soft tortilla and put on grated cheese and shove in the oven- enchiladas. Have it with a roasted sweet potato. you could easily make a massive batch of it.

I love lentil dahls too.

It’s a bit of both really. 1200 calories isn’t very much at all. You would still be in a deficit if you aimed for 1500. Look at foods that are low calorie so you can eat loads of it to feel fuller. But also yes, if you are used to eating more, you will have to get used to feeling hungry.

I recommend broth and soupy things, they give your belly that warm happy full feeling

I have been doing 1200 calories a day (on non exercise days, more when I exercise) and don't feel hungry at all. It does take a few days of 'eating clean' to stop cravings. I have cut out ultra processed foods and reduced carbs and sugar. I also eat in an 8 hour window between 9am and 5pm.

I generally a slice of peanut butter on wholegain toast in the morning and this keeps me full until lunch, I have lots of chicken and a huge salad for lunch and then a meal at 5pm with lots of protein and vegetables.

In the first month of this diet I had a treat food of a 400 cal cheesecake 2x a week. Tried one yesterday and didn't even enjoy it, just seemed too artificial and sickly sweet. I no longer crave any crisps, cake or chocolate.

I think ultra processed foods are an addiction and if you get them out of your system cravings will stop and losing weight will be much easier.

Also if you are having carbs try to eat them earlier in the day as insulin resistance increases through the day.

I've found a calorie range much easier to stick to, you work out what you need for the week then can have hungrier and less hungry days