Why is my breakfast not working ?? I’m starving!

[Whyhungry]

I eat breakfast at 7 am. By 830am I’m so hungry I feel nauseous ?

I have either :
1 pot full fat Greek yogurt (110g)
a banana (big not small!)
chopped almonds (about 1 tbsp)
chopped walnuts (4 or 5 walnut halves)
berries (strawberry raspberries and blueberries)
OR
porridge (a Quaker sachet) made with 150 ml semi skimmed milk and the same toppings as above .

Why am I so hungry an hour and half later am I doing something wrong ? I do a 10 min workout each morning but it’s not much and I’m just not sure why breakfast isn’t keeping me full ? Have to admit I’m not that clued up on nutrition so do I just need to eat something different? At the time I’m eating it I feel really full after so would be hard to increase quantity. I can’t have eggs for breakfast as I’m allergic to them so that’s not an option for me for something else to try.

Oat sachets are digest a lot quicker than normal oats due to processing. Your Greek yoghurt breakfast whilst good has no long acting carbs.

You would be better having porridge with the old fashioned style oats or something like overnight oats for quickness.

The ideal breakfast would be a mix of long acting carbs like oats and some fat like your Greek yoghurt.

I moved my breakfast later and solved the problem.

Before: big breakfast at 7.15. Hungry by 9.00. Snack at 10.00. Starving at lunchtime.

Now: Nothing before work. Smaller breakfast at 10.30. Not especially hungry by lunchtime.

Same for me. I don't eat breakfast at all, start with lunch at 11:30 or 12 and that sees me through to dinner.

If I eat breakfast I end up eating way more throughout the day.

I also don’t eat breakfast, it just makes me hungry all day.

the body wants what it wants. i go with it.

so if im starving i eat lots. a lunch sized meal mid morning if i want.

it balances out across the day as i will eat the same amount of food but just at different times

Same on no breakfast helping this. I’ve been doing 16:8 for a few years and now it’s normal to eat only at lunch and dinner. Per other posters I’d be snacking all morning otherwise.

Oat sachet probably has added sugar so blood sugar peaks then falls. Yogurt one, too few carbs.

Could you either do overnight oats (just with plain porridge oats rather than the processed stuff) AND a smaller splodge of yogurt, or accept it won’t keep you feeling full, and add in a snack later?

I find porridge makes me hungry. I don't wake up hungry so I don't bother with breakfast. To be honest I quite often skip lunch too and eat a larger meal at around 4pm, with fruit or something before bed.

I was finding that as soon as I ate it was like my body switched on to food and just wanted more. So not switching it on in the first place seemed to work for me.

It's the same whatever breakfast I eat, toast, yoghurt, fruit, etc. The only thing that does fill me up is a full fry up and I don't much like those!

Sweet breakfasts always make me really hungry.
I generally have a two cups of tea or a whole milk cappuccino at 8:30/9 and soup or salad at about 10:30/11 which keeps me going until 4ish.

That’s a sugary breakfast (carbs).

Eat fat and protein. Eggs and a slice of bacon at 7am do me until 1pm easily. If I ate like you I’d be hungry an hour later too.

It’s all blood sugar related. You need protein and fat to keep it stable.

If I eat breakfast I crave food all day. If I don't eat it Im not hungry until lunchtime so I haven't eaten breakfast for years. I find If I have to eat breakfast for any reason then I only eat protein no carbs and my blood sugar and cravings behave themselves.

Those of you saying move breakfast, I think it works for most people, but if (for example) you need to take medication, then you also need breakfast at certain times. That’s what ruined 16:8 for me. The need to have medication 12 hours apart, with food.

OP, putting what you eat into ChatGPT and asking for advice of tweaks could also work.

I'm not sure how nutritious those pre-made oat things are. Can you make an oat pot up the night before from plain oats and have that instead?

200 gr Greek yogurt (nothing less than 10gr proteins per 100gr yogurt) plus 10 gr protein powder mixed in does it for me. It also makes me drink lots of water which is a plus

I make overnight oats with Greek yoghurt or kefir (homemade with no sugar), tahini, chia seeds, and dates. I eat about eight am and I’m not hungry until lunch. If I ate porridge alone I would be hungry - I need the extras in it.

Poached eggs on toast with avocado fills me up for hours. Four eggs.

I don’t have breakfast 99% of the time but when I do it makes me hungry very quickly. Also your breakfasts aren’t big enough to fill you up so with your 10 minute workout and eating shortly after you’re stoking your metabolism (good thing) but only teasing it with a bit of energy. I’d go for a protein rich 300-400 cal breakfast or eat nothing at all.

Without breakfast I first eat at 11/12 and have a brunch type thing (quiche and salad, bagel and avocado with salmon, bacon sandwich- whatever I fancy).
Then I have dinner in the evening and possibly a snack in between (often kids dinner leftovers). Two meals a day really works for me. I have PCOS and insulin resistance so intermittent fasting helps that. I’m currently around about 9 stone or a bit less and a 10-12.

I eat a lot of food and love food and I’m not on a diet, but I cannot eat breakfast. If I do I am hungry for the rest of the day and get headaches and feel all out of kilter like my body needs something I can’t give it. When I am training for big events and large calorie draining distances I get a lot of advice from athletes about eating regularly, breakfast, carb loading and so on. I’ve tried but I just cannot make it work for me even when I’m in full training - despite what all the training manuals say. I cannot eat breakfast realistically before about 2-3pm.

Skyr yoghurt 150g
Handful of raspberries

Tsp of chia seeds
Couple squares of dark chocolate

Coconut oil

Mash raspberries into a container
Pour yoghurt over
Sprinkle chia seeds on top
In a separate container, put the chocolate and Tsp of Coconut oil and melt in the microwave.
Pour over the yoghurt, stick in the fridge.

The chocolate hardens and its very filling 😊

I make porage with a little salt, but half a cup of oats is hardly going to fill - that makes a big bowl of porage but really there’s not much in it.
cheese or a hard boiled egg and lemon curd on an oatcake -I seem to need salt and sugar to feel replete

Look at the glycemic (sugar) load of a large banana - it seems you can’t tolerate it. I would feel ill with hunger too. Trying cutting out the banana and having more blueberries and nuts as topping or add a boiled egg into the mix. A boiled egg has roughly the same cals as a banana and no sugar and a hit of protein.

I feel the same after Greek yogurt. I just have a snack when I get peckish! Keep it healthy & protein rich- nuts, hard boiled egg, slice of turkey.. it’s ok to eat if you feel hungry! It’s what you eat that matters.

You need protein. Eggs are the best and will fill you up.

I don’t LITERALLY mean add boiled egg to the breakfast bowl…

Use rolled oats to make porridge or overnight oats, they take longer to digest.