WHY AM I SO HUNGRY

[MrsMiagi]

Is this my body trying to make me gain weight? Lost just under 65 pounds and it's my 4th week on 10mg after reducing from 12.5. I feel like I havent eaten. However today:
5% fat Fage greek yoghurt and grapes
Banana
Grenade protein bar
Home made thai style green curry with king prawns, onions, broccoli, canellini beans,mixed peppers
Small pack crisps
Loads of herbal tea, usual supplements and collagen powder.
Does this happen to anyone else? Been on MJ since Feb and wanting to get to a lower dose for maintenance, not much left to lose now. I have 10mg/12.5mg pens stashed (6 in total) so I can take my time but this is driving me mad.
My BMR is 1200, TDEE is approx 1400 and im losing weight very slowly now because my calorie intake is so close to my energy expenditure (sedentary role, long hours).
Im just hungry. And cold.
I'll stop moaning now 😂

Yeah, I tried reducing my dose and got uncomfortably hungry so I've gone back up again. It seems to be that once you've got used to a dose you can't reduce it and expect it to be effective in my experience anyway

Congratulations on your loss so far!

I think some days we’re all hungrier than others, so there will be days like this. Your BMR is not far off mine and we’ve lost similar amounts (62lbs for me) However if you want to taper down you need to manage your intake especially if your job means you are less likely to be able to exercise each day. looking at your food diary you may well be eating more carbs than you realise which will trigger hunger pangs. How much plain water do you drink? Often it is thirst not hunger that the pangs can mean. I’d suggest starting the day with eggs of some sort? The grapes at the start of the day could create a sugar spike, eggs will provide more satiety than yoghurt. Ditch the grenade bar in favour of a small amount of dark chocolate- less cals and less UPFs. Replace grapes with berries to increase fibre and reduce carb content. How did you make the curry? Did you use a shop-bought sauce? No judgement, but check the contents of that too. Small tweaks will yield better results I’d say. Keep going! 💪

Definitely ditch the Grenade protein bar - over 220 cals and 20g of carb in a 60g bar. These things pretend to be healthy and they’re just not. Try to cut the crisps out too.
And congratulations on your achievement so far!

Try having 3 meals instead of 2 meals and 2 snacks.

I would also try and calculate your protein needs (BHF website has a guide on this) and mkw sure you’re hirting this.

I have realised that sometimes you just are more hungry. No rhyme or reason to it at all 🤷‍♀️ Bodies are so weird and just do their own thing.

Protein is the best way to combat hunger. Instead of the protein bar, maybe try a proper small protein rich meal and see if that helps.

I’m on week 5, just moved up to 5 mg and feel hungrier at times than I did when dieting using intermittent fasting for the past four or five months. I lost almost 2 stone by dieting and managed quite well to ignore my mild hunger pangs and avoid high calorie snacks. Since starting Mounjaro, I have counted calories very strictly and aim to eat 1200 to 1400 a day, my TDEE is currently just over 1400 for the most weight loss, 1700 for a smaller loss. I found if I had a glass of water the hunger went away and gradually I realised I was rarely hungry.

Now though I wake up most mornings felling really hungry but am still able to ignore them until after my one cup of black coffee that I have each day - I aim to drink 3 litres of water a day otherwise. Ironically, my weight loss has slowed down since using Mounjaro and my hunger has increased!

It’s my will power that is keeping me going!

I would try switching out the UPF protein bar and empty calories crisps. I have gotten out of the mind set of needing what used to be treat/convenience food every day and try to eat whole foods whenever possible as they keep me satisfied for longer.

Grenade bars are marketed at high protein, low sugar but they are essentially just an UPF low volume, meaning low satiety, junk treat, handy very occasionally if stuck but not a daily staple. I also avoid artificial sweeteners in things like these bars as well as sugar, even through they are calorie free, I have realised they trigger hunger in me as much as sugar does.

Prawns are excellent protein, but I don't find them as satisfying as chicken and steak etc.

This wasn’t my experience, I was on ten mg, did an extra month on it when I hit target and increased my cals by 100 or so each week, then moved to 7,5 for one month, and continued to do the same with cals , till I hit maintenance cals , now on 5 mg for the last 4 months, eating to maintenance and weight stable. The 5mg feels no different to the 10 or thr 7.5, as my cals slowly increased as the meds slowly decreased basically offsetting any impact and taking me to a steady state.

As my calories have dropped, I've realised you can't waste them on low value snacks. The occasional bag of crisps or snack bar is OK, but shouldn't be a regular thing. You need to use those calories for high protein, high fibre, low sugar foods.

Also, it's OK to be hungry. I've learnt to acknowledge it and I usually have a drink and wait until my next meal. If I'm ravenous, I'll bring the next meal forward by 1/2 an hour. I've lost 50 kgs and have 3.5 kg to go.

It's normal to have hungry days. I will say that I'd be hungry on what you describe, because of the sugar in the banana and the grapes. I also find that gram for gram, processed protein doesn't fill me up like natural sources.

I would swap the Greek yoghurt to full fat as it's more satiating. Do you eat meat? Can you add meat, fish or eggs to your meals? Prioritise protein and fibre. Miso soup or Bovril are warming and very satisfying to take the edge off too.

That's not my experience. I'm a few pounds away from goal and experiencing good suppression on 5mg having titrated down from 12.5mg. My theory is that my insulin sensitivity has improved at a healthy weight.

You’re not eating much. I’d be hungry on that. If you ditched the crisps and protein bar you could have another decent meal for the same calories and would feel fuller/warmer. I’d also add in a few healthy carbs once a day, like a little brown rice with the curry. Carbs in moderation are important.

Yes me too, plus I think you need to titrate down slowly, which the op is doing, but up your cals very slowly so your body adjusts. I did a hundred cals extra each week, so a very slow increase.

Basically you’re still on a diet when you hit goal, just a reverse diet.

What you can’t do is just have a big jump up in cals, several hundred more and reduce dose, as it drives blood sugars wild, and impacts insulin, causing hunger. It’s slow and steady.

again the op doesn’t seem to be doing that, and her tdee is excessively low, the difference between her bmr snd tdee is similar to a bed ridden person, so I think I’d focus on that, trying to move.

Agree! Have you seen the Joe Wick prigram on channel 4 about protein bars!!?

I have indeed. I've always thought these protein bars, brunch bars, breakfast bars etc were the work of the devil. Lots of them full of sugar but all of them full of rubbish. You can get all you need from real food, in my opinion.

Try and ditch the protein bar and the crisps and use your calories on food that will be more filing. Banana would be best eaten with either protein or fat (eg with the yoghurt).

Also - make sure you eat three proper meal a day - each with protein - the list above only looks like two (yoghurt and grapes and the curry). Also aim for 30g fibre a day.

Hungry days are pretty normal I’ve found and usually coincide with:

• week before my period
• a few days of bad sleep
• the start of a cold/viruS
• not drinking enough water

Reducing the dose obv you are going to feel hunger as the jabs stop/restrict hunger

I’ve gone from 15 and now on 7.5 and will drop to 5 next pen

yes i am def more hungry - but it’s a normal hungry and I know in my brain that it’s fine to feel hunger

if my tummy growls an hour before lunch /tea. It’s fine. Have a glass of water

where before I would have a chocolate bar or crisps or cuppa soup

I know I will be fed so appreciate the feeling

I have reduced doses slowly to try and keep a limit

I haven’t gained any weight - in fact losing lbs here and there while reducing

but so have a ball park of 4/5lbs for leeway

never reached the top of it yet so ……