Does anyone ever feel full/ satiate without gaining weight?

[Greedybugger]

Posted here for traffic.

I’m 5’6 and 10.4 stone, 40 yo female, I eat around 2600 kcals a day, complex carbs, clean protein, lots of vege, berries etc. Now and again I have a protein bar or drink but I usually stick to high quality food. I hardly eat sweets/ desserts or pizza/ burgers etc as I would just gain weight and still be hungry.
I’ve trained my whole life( I’m fit and strong / muscly) but I’m ALWAYS hungry and never really get full. Now I train for about 7-10h a week with a mixture of weights and cardio and I walk 45-60 mins a day. I honestly don’t know how so many women eat less than 2000kcal and feel satiated. I hate this constant food noise and I’m tempted with weightloss injections to not having to think about food all the time. Is there something wrong with me??
Would a glucose monitor help you think? Maybe my “ healthy” diet still raises my blood sugar a lot.

I would easily smash 4000-5000kcal a day but I gain weight if I eat more than 2600 and I would be very unhappy if I put on weight. I would love to lose half a stone but I can’t face eating even less food!!

Does anyone who is happy with their weight feel like they can eat so they get full? Or do you have to restrict yourself to not gain weight? And be a little bit hungry all the time?

AIBU- most people eat so they’re full and don’t gain weight
AINBU- most people can’t eat so they’re full without gaining weight

I feel satiated most of the time (I’m 5’6 / 9.5 stone)

I never used to though, so I know the feeling. I went keto maybe 6-7 years ago and I follow it loosely now too. It’s high fat that fills you up imo, not protein. I can still be unsatisfied after high protein but if I add a decent about of saturated fat, I’m satiated

I'm permanently hungry.

I run 30km a week, weight train 3 hours a week and walk 5 miles minimum every day.

I eat 1600kcal to maintain. Any more and I gain. I need to lose a stone.

It sucks.

I'm well researched on nutrition so I eat plenty of protein, good fats and know my macros - average 7-8 veg a day and I don't drink any booze or snack.

Very fee carbs except before a race.

It really really sucks.

Sweet potato and loads of veg, also beans, chickpea, kidney etc

Oh and porridge in the morning.

I don’t count calories but I’m in my 60s and I can only eat one meal a day and a very light breakfast or I put on tonnes of weight.

@MotionofTime oh gosh,1600! I would not cope!
Have you tried to slowly increase your kcal intake? 1600 is so little for an active person, but if you jump from 16-2000 right away you might gain weight, if you up it with 100 a week you probably won’t!

@hamstersarse interesting! I’ve never tried keto, I might have to try it for a month or two and see how it feel

I've been on a slight deficit for a few months eating around 1500 cals a day. I find that the first couple of days of deficit after eating more I'm really, really, painfully, hungry, and then by day 3 I'm completely fine. I don't eat breakfast until I get hungry around 1030am, a little hunger before then goes away if I have a coffee. I work out or run most days, usually in the evening around 730pm. I eat dinner around 5pm, so I can work out effectively. By the time I'm home, it's bedtime, so I just ignore any hunger. It's working for me this way at the moment, slowly, I wish I could be in a bigger deficit but I struggle too much on less cals

@EveryKneeShallBow are you hungry and do you think about food then all the time?
I eat big meals, 4-5 times a day and I still think about the next meal as soom
as I’ve finished one..

I'm full on 1700 calories a day - still can't lose weight at that -

Keto is the answer, even if you are eating complex carbs and little to no sugar, the carbs are likely spiking your glucose, causing you to feel hungry. The only thing that works for me is a keto diet, and possibly you could try intermittent fasting, when you get used to it, it's much easier.

Sometimes hungry, but mostly fine.

I maintain around BMI 23, eating around 1700, or more if I exercise heavily.
It's fine. I don't snack so I do get hungry between meals and think about food most of the time, but I just refuse to submit because I want my body to be fit and slim. But not snacking means I have the calories available to have decent meals so I do feel full after them. Not full to the point of I-can't-eat-another-mouthful, but full as in pleasantly comfortable.
There's probably an element of adjusting to what you are used to as well. If you eat slightly smaller portions you will feel hungrier for a couple of weeks, but you adjust to an extent.

@Octovent I think of die on 1500 kcal haha!
When I’ve been wanting to drop some
weight I eat about 200kcal less and that is painful. It’s so hard to ignore the food noise and I really have to fight against not binge on food and desserts when I’m in a slight deficit.

I find the more I eat, the more I think about food. I try to have breakfast (brunch really) as late as possible. Running also takes
the edge off. And I love carbs, but they make me more hungry.

Greek yoghurt, berries, a small spoonful of crushed nuts and small squirt of honey, some kind of home-made veggie soup if I’m still hungry later in the day, and a balanced dinner works for me. Lots of protein and veg. And sadly, no wine since peri.

5ft 9 and 8 stone 13. I used to be 12 stone 6.
There are times I eat until I feel sick I’m so full, but it’s never over around 2200 cals. My calories are generally around 1,800 -2,200 calories a day.

I do have chia seeds in my morning yogurt and afternoon veg smoothie though and they are very filling. I also drink Kefir daily. I swear that’s the reason I can’t put on weight. It’s proven to boost beneficial gut bacteria- although it takes 3-4 months of daily drinking.

You are probably hungry because you do so much exercise

I’m the same height as you, 8.5 stone, 52 years. I don’t know what Kcal I eat but I guess around 2100 per day. I always fast between 13 and 16 hours a day (skip breakfast). I’m hungry sometimes, I learnt to forget about it. When I was younger I couldn’t but then I also never seemed to gain weight.

I have just a very light lunch,usually home made soup and one slice of bread and butter and then an evening meal which is a smallish portion and I rarely feel very hungry. BUT I do no exercise at all. I think that's what makes you hungry no matter what you eat.
Not advocating my lazy lifestyle but it works for me

I eat very little and I almost never feel hungry. I don't know what it is... When I was growing up, we had three meals a day (if we were lucky!) and snaking was frowned upon. So I almost never snack and I don't particularly like the stuffed feeling. My partner, on the other hand, eats until he is stuffed as anything apart from full to the point of being painful stomach signals "hunger" to him. So maybe there is an interoceptive element where you don't necessarily feel huger, you just don't feel full. Also, I find, if you wait 20 minutes, hunger subsides.

@Savemefromwetdog I agree with eating later in the day won’t make me as hungry. I’ve read it’s not great for women though, especially in peri or menopause to fast or train on an empty stomach.
Is wine not agreeing with you now? I’ll probably hit peri soon but I would not like not having wine now and again!

I have to work really hard at eating enough to maintain my weight. If I don't do it, I gradually lose weight.

I'm allergic to practically everything though and so I can't eat wheat, dairy or eggs and have a very low fat diet. I went right off sweet and acid tastes after being pregnant too, which really cut down my options.

It was cutting out wheat and sugar that did it for me really. I just was never that hungry after that. The wheat and sugar (even in fruit) were literally making me hungry.

I did try 1800kcal but gained!!

I'm short which doesn't help.

@SackChute i have kefir every day too, sadly I would put on weight if I ate more haha

I definitely feel sated on 2 meals a day (although I enjoy wine a bit too much, but I find it an appetite suppressant so I will eat less dinner if I have wine). The difference is that I do no exercise at all at the moment!