How to eat in a calorie deficit and not be bloody starving!!

[flossie232]

Trying to eat in a calorie deficit of 1600. I have at least 1.5 stone to lose. I'm finding it so hard to keep to 1600, I'm just hungry all the time. I try to make good choices, today for example I had granola, Greek yoghurt and berries for breakfast thinking it would fill me up. By lunch I was starving again and had a hearty soup for about 300 calories which filled me up at the time but by the evening I was hungry again so ended up having a massive pasta dish that will have probably tipped me over my calories. Even with sensible meals it seems really tough to eat 3 satisfying meals a day and incorporate the other little things I like (like a few coffees, maybe a biscuit in the evening etc) without going over.

I know this method will work if I can find a way to eat within a deficit sustainably. Does anyone have any tips or maybe recommendations for low calorie but filling food? It's astonishing how quickly calories add up and how calorific certain things are.

On my working days I used to have a cereal bar and a coffee for breakfast, then a sandwich/crisps at lunch and something from a Gousto box for tea. I genuinely didn't think that was a lot but logging it all on MFP has made me realised how many calories are in things like supermarket sandwiches. It's all just such hard work.

The only thing I know that works is more protein.

Can you combine it with IF?

If you only start eating at midday and cut out breakfast then it's really easy.

I find after a week either way my body stops getting hungry and adapts to the new intake, so you may just need to get over the initial hurdle

The foods you're choosing are low in volume compared to their calorific content.

Which do you think will fill you up longer - a bowl of soup for 300cals or a large salad (for probably fewer calories)?

Similarly the granola. Healthy but calorie dense and probably quite a high sugar content which is going to cause hunger when it's processed quickly. Try porridge instead.

If you're having difficulty with hunger pangs during the day, have low calorie snacks on hand like carrot / cucumber sticks, or a banana. If you do this you'll avoid being tempted by a large dinner which undoes the days effort.

Is there anything that you enjoy that you can snack on in between? Watermelon, chopped carrots that sort of thing ? Having something to crunch on can help

Fibre and lean protein. Fish, chicken, pulses, veg, healthy fats.

Start eating much later in the day and drink lots of water when you get up to physically have something in your stomach. Be completely empty overnight when you are asleep.

I've thought about this but I don't tend to have much for breakfast anyway - maybe a cereal bar and a coffee for about 150 calories. So not sure that would make much difference and I do need morning caffeine.

I probably do need to give it time but my willpower around food and hunger cues is just shit. Hence why I've put on weight. I'm 12 stone now and even if I could get down to 11 I'd be happy. 10.5 would be ideal.

More protein, fewer carbs. Focus on meat and veg. Swap yoghurt for skyr.
Lots of fluids. High fibre when possible.
Whole foods rather than UPF. Don't go for low fat options. Embrace the avocado and peanut butter 🤤

The latest research on weight loss does not promote counting calories; it’s all about low sugar, low carb diet ie high protein and good quality fats. Forget potatoes, bread, rice pasta etc. See Dr Jason Fung, he’s got loads on YouTube etc.

Don’t eat after a set time in the evening. Maybe start with 8pm and reduce by 30 mins till 6. Find a minimal calorie drink you like like green tea, or fruit flavoured water (eg stick a slice of lemon in water hot or cold) and sip it all evening. Chewing gum helps distract.

Eat protein for breakfast.

Was also going to say this

Eggs are your friend, fill you up for ages.

Cereal bars, generally a big no. High in carbs.

Low carb high protein works fast and is healthy - good for blood sugar - but you have to really stick it out through the first fortnight

A cereal bar and a coffee is bugger all in terms of volume and is not going to keep you going til lunch. Cereal bars are very calorie dense. It's why they're so small.

You would be much better served by switching to eggs, porridge, or fruit.

Eggs. The end.

You need to focus on getting the right calories rather than empty ones.

For example if I have half a pizza for dinner at 500 calories, I would be hungry later on. But if I had a chicken breast and lots of veg I wouldn’t.

Protein is your friend on these types of diets as it will help you to stay feeling fuller for longer.

Fast. The cereal bar is process and sugar and carbs and makes you hungry. Actually not eating until lunchtime is doable and once I start eating in the day then I’m hungry so starting at lunchtime makes it easier. Granola can also be high carbs and sugar

As everyone else has said, more protein, more vegetables. Protein and fibre will stop you feeling so hungry.

Also, psychologically, aiming for a positive target is easier than a negative one (eg avoiding/restricting) So aiming for a certain protein target each day, and aiming for a certain number of fruit or veg. Doing that helps displace some of the other stuff from your diet

Protein protein protein. Replace the granola (not that healthy as tends to be high in sugar). Yoghurt and berries are ok, but also have an omelette.
Lunch -salad with some protein like tuna or skinless chicken. Make sure you use lots of cal dressing.
Dinner more protein and veg - roasted veg is yummy, the carrots are a bit like sweet potato fries! If you add carbs make sure they are complex - not pasta or the ce.
High volume, nutrient dense lo calorie food featuring protein is key. Also two bigger meals rather than three smaller might help.

Cut out the cereal bars and granola. Switch to black coffee in the morning, and don't eat until 11/midday. Eat as much protein as possible, and start slowly cutting down your carb intake - try 10g less pasta/potatoes each time you have them.

I’ve found it helpful to reframe “I’m starving” as “having an appetite”. I try to eat at a level that will make me hungry about 30mins before the next meal, and welcome the hunger as an indication that I’m ready to eat.

More protein
More veg
Smaller eating window

Exactly this but Greek yoghurt, lose the granola it's full of sugar and will cause an insulin spike making you feel hungry. High protein lunch , salmon chicken eggs with salad and an olive oil dressing will sustain your hunger levels. Lots of fluids too.Never easy but this makes it much more satisfying hunger wise for me.

It’s far easier to do 600 calories twice a week and then eat more on the other days. Then you aren’t hungry all the time and by week 4
the fast days are actually fine.

1600 calories daily is just depressing and not sustainable.

It’s still calorie deficit.