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

Do you buy the kefir or make your own?

I gain over 1100 cals a day

Well, yes.... probably - but it's cause and effect. I think focusing more on my abs when I exercise resulted in my being more in tune with my body. I also work out a lot with quite heavy dumbbells. The process of getting stronger than I had ever thought possible - at my advanced age! - is soooo empowering.

As far as my diet is concerned, reading Dr Mark Hyman's The Sugar Solution was a true eye opener. I'm nowhere near as strict as he is, but I found cutting out sugar to be the key to a healthy yet sustainable diet.

I eat lots of vegetables, a fair amount of lean protein and smallish quantities of healthy fats and dairy. Basically a Mediterranean style diet, including lots of Lebanese dishes. And, because I also use a lot of herbs, lemon juice, ginger, garlic and spices for flavouring, I never feel deprived.

I'm one of those that was gaining when eating around 1200 per day (menopause and thyroid issues). I'm on Mounjaro now, it takes away all the food noise and leaves you feeling full, or not hungry most of the time. Food still tastes good, although some tastes slightly different (sweet things often taste too sweet).

My metabolism seems to have sped up significantly, I'm hot all the time instead of cold. Weight has fallen off very quickly and I'm almost at the stage of preparing for maintenance, that's when I think it may get trickier.

I think when on a low dose Mounjaro makes you like a normal person, food is nice when the occasion arises but you stop when full, and don't constantly think about it. It's very nice to not be thinking about the next meal all the time

I know someone on Keto who regularly works out, doesn’t affect his exercise regime, he’s very fit and healthy

You don’t sound like you’re obese though, how did you get Mounjaro? Is it easy? I’m tempted to try it as I would love to feel like a normal person and not have this constant food noise

You reminded me that I should make my own, I usually buy but when you’ve got a tiny bit left you can add milk to the bottle and let it stand in room temp for a day and you’ll have kefir!

Hi,
yeah I do track and I eat about 40-50g of protein for breakfast actually, around 140-160g of protein per day in total. I eat well over the daily recommended intake of 30g ( it is it 25?).
Breakfast is usually raw oats with Greek yoghurt, berries, chia seeds, flax seeds, nuts and berries, most days I add a scoop of whey. I either have boiled eggs on rye bread too with raw veggies or I’ll eat that as a midmorning snack.

I feel full after eating one egg. But then I'm on mounjaro.

Only on very strict keto, otherwise I could just eat forever.

The first two weeks on keto I literally ate whatever I wanted, whenever I wanted it. My brain and body really relaxed knowing that it wasn't going to starve.

I then transitioned to keto in a 4 hr eating window and I still didn't get hungry.

The second I break keto and eat carbs, I become ravenous.

OP, you, and pretty much everyone else on this chat, seem slightly obsessive about food and exercise.
Do you ever look or think about your life holistically to try and understand why you are always hungry?
Could it be stress, fear, trauma or something else psychosomatic?

The second I break keto and eat carbs, I become ravenous

I agree that carbs feed hunger, @FeministUnderTheCatriarchy but I would never go as far as 'strict keto'. It just appeal to me and I'm not sure it's very healthy.

@BlueMonkeyChewing - because I eat a healthy diet and exercise I'm able to look at my life holistically. Unlike @Greedybugger and a few others who are struggling, I have worked out a balance that works for me. Everyone has to find their own balance of priorities in life.

The knowledge that I am extremely fit at 70 years of age is sufficient incentive to me to strive for and maintain this balance.

OP, can you stop saying you’d ‘die at X calories’ a day? There’s a lot of people here sympathising that they cannot eat very much or what they’d like without gaining weight. That can be really miserable. How is it supposed to make someone feel saying you’d ‘die’ with their situation?

I'm 53, 5 foot 4, a steady 9 stone and have been for over 15 years (used to be a bit lighter). If I'm hungry, then I eat! I never restrict myself from eating, except perhaps from eating when I'm not actually hungry (and the food in question is not particularly special and it's not socially required eg birthday cake) ie it is literally just boredom/habit/procrastination. Even that, not so often really.

I don't know why. It just is.

I exercise like you op and am mid menopause.
I always exercise fasted as eating before makes me feel sick , sometimes that can include circuits for 45 minutes plus an hour run. My only exception is if my run is over 15 miles then I may eat something light beforehand.
I have no carbs with my breakfast, so similar to you I have full fat Greek yoghurt and fruit and loads of nuts but no oats or honey as that makes me ravenous.
Lunch is very high protein with a bit of carbohydrate and my evening meal does include carbs but prob no more than the size of my fist.
Still have the odd glass of wine but only a couple of times a week. Mostly drink green tea like a fish.
Weight has been steady at 63 kg for 12 months now and I’m 5 ft 9. Probably eat 2200 calories a day.

I can easily be full from less than 2000 cals and not gain weight. I drink a lot of water. Are you drinking enough? You will need a lot of fluid with such an active lifestyle.

It's well worth saying that women react very differently physiologically to men when it comes to nutrition, exercise and fasting though.

I'm 60, 5'8", and have been a size 10 all my adult life.

I cook from scratch, mostly meat/fish, with lots of fruit & veg, rice & potatoes. I avoid pasta and don't coat my foods in sweet sauces - ketchup, bbq or maple syrup. I rely on herbs and spices for extra flavour.

I eat until I'm full and stay a stable weight, but I don't drink alcohol and I seldom eat biscuits, sweets or cakes. I get plenty of exercise. I'm lucky that I like savory foods and don't crave sugar.

I was 14 stone 4 and in the obese category when I started at the beginning of December. I'm 11 stone 5 now and under 26bmi do nearly in healthy weight category.

To qualify for private Mounjaro I had to prove who I was (photo id), provide full length pictures to prove I was overweight, complete health questionnaire and agree to share details of my Gp, it was relatively painless.

I drink about 2.5l a day, more if it’s warm or I do mostly cardio. How much do you drink?

I thought I would give you all an update.
I recently got a shot of my friend’s weightloss medication and yes, without exaggerating, it is the dogs bollocks. I’ve never not had “ food noise”, no matter what I’ve tried, until now. I can eat like a normal person, don’t feel hungry all the time, don’t think about food all the time, don’t want to binge all the time. A total life changer.
I’m now on a mission to source it myself as I’m not obese or suffer from any health condition that would give me access to it. Wish me luck