Obesity Discussion Forums

[FINE]

Okay,

How do you curb hunger?
I am constantly hungry...even when I eat a big meal and stuff myself...like at a huge family dinner...Everyone else in the family is still full for hours later....me...I am lucky I stay full for an hour and I am looking for more food....

Hunger is a huge issue for me....

Has anyone tried Apple Cider vinegar?

Does anyone use Green Tea?



Thanks

[Chrisydj]

Green tea helps so does drinking a big glass of ice cold water if i'm feeling hungry i'll drink a big glass of water before i munch on anything alot of times when your body needs fluid it will tell you that you are hungry confusing i know but you might try drinking at least 20 oz of water then wait 20 min and if you are still feeling hungry have a small snack like a low fat string cheese or something

[MikeB]

I promise you if you eat 2,000 calories of fresh veggies & chicken breast, turkey breast, low fat beef, no fat cottage cheese you will be FULL!!!!

[ccwilloe]

being hungry during the first couple of weeks on any radical dietary change is going to leave you feeling hungry. does your diet still consists of a lot of carbos? if you can substiture other things (like MikeB suggested) then that will curb your hunger.... or... you can empower yourself to expect to be hungry and learn to deal with it by doing other things... such as a hobby that occupies your time.

i've found that after several weeks, the hunger does diminish... tho it really never goes away if you're reducing calories to a much higher degree than MikeB's 2000 a day.



here's some information i dug up on the internet that explains why carbos make you hungry.... as well as the basics of food metabolism. surprisingly, eating animal fats is not what makes your body store fat. the culprit is carbos, sugars, and insulin.

"The ratio of macronutrients protein, carbohydrate, and fat-in the meals you eat is the key to permanent weight loss and optimal health. Unless you understand the rules that control the powerful biochemical responses generated by food, you will never achieve optimal wellness.

Unfortunately, many people don't really know what a carbohydrate is. Most people will say carbohydrates are sweets and pasta. Ask them what a vegetable or fruit is, and they'll probably reply that it's a vegetable or fruit-as if that were a food type all its own, a food type that they can eat in unlimited amounts without gaining weight.

Well, this may come as a surprise, but all of the above-sweets and pasta, vegetables and fruits-are carbohydrates. Carbohydrates are merely different forms of simple sugars linked together in polymers-something like edible plastic.

Of course, we all need a certain amount of carbohydrates in our diet. The body requires a continual intake of carbohydrates to feed the brain, which uses glucose (a form of sugar) as its primary energy source.

In fact, the brain is a virtual glucose hog, gobbling more than two thirds of the circulating carbohydrates in the bloodstream while you are at rest. To feed this glucose hog, the body continually takes carbohydrates and converts them to glucose.

It's actually a bit more complicated than that. Any carbohydrates not immediately used by the body will be stored in the form of glycogen (a long string of glucose molecules linked together).

The body has two storage sites for glycogen: the liver and the muscles. The glycogen stored in the muscles is inaccessible to the brain. Only the glycogen stored in the liver can be broken down and sent back to the bloodstream so as to maintain adequate blood sugar levels for proper brain function.

The liver's capacity to store carbohydrates in the form of glycogen is very limited and can be easily depleted within ten to twelve hours. So the liver's glycogen reserves must be maintained on a continual basis. That's why we eat carbohydrates.

The question no one has bothered to ask until now is this: what happens when you eat too much carbohydrate? Here's the answer: whether it's being stored in the liver or the muscles, the total storage capacity of the body for carbohydrate is really quite limited.

If you're an average person, you can store about three hundred to four hundred grams of carbohydrate in your muscles, but you can't get at that carbohydrate. In the liver, where carbohydrates are accessible for glucose conversion, you can store only about sixty to ninety grams.

This is equivalent to about two cups of cooked pasta or three typical candy bars, and it represents your total reserve capacity to keep the brain working properly.

Once the glycogen levels are filled in both the liver and the muscles, excess carbohydrates have just one fate: to be converted into fat and stored in the adipose, that is, fatty, tissue.

In a nutshell, even though carbohydrates themselves are fat-free, excess carbohydrates ends up as excess fat. That's not the worst of it. Any meal or snack high in carbohydrates will generate a rapid rise in blood glucose. To adjust for this rapid rise, the pancreas secretes the hormone insulin into the bloodstream. Insulin then lowers the levels of blood glucose.

The problem is that insulin is essentially a storage hormone, evolved to put aside excess carbohydrate calories in the form of fat in case of future famine. So the insulin that's stimulated by excess carbohydrates aggressively promotes the accumulation of body fat.

In other words, when we eat too much carbohydrate, we're essentially sending a hormonal message, via insulin, to the body (actually, to the adipose cells). The message: "Store fat."

Hold on; it gets even worse. Not only do increased insulin levels tell the body to store carbohydrates as fat, they also tell it not to release any stored fat. This makes it impossible for you to use your own stored body fat for energy.

So the excess carbohydrates in your diet not only make you fat, they make sure you stay fat. It's a double whammy, and it can be lethal.

Insulin is released by the pancreas after you eat carbohydrates. This causes a rise in blood sugar. Insulin assures your cells receive some blood sugar necessary for life, and increases glycogen storage.

However, it also drives your body to use more carbohydrate, and less fat, as fuel. And, insulin converts almost half of your dietary carbohydrate to fat for storage. If you want to use more fats for energy, the insulin response must be moderated.

Diets high in refined sugars release more insulin thereby allowing less stored fat to be burned. High insulin levels also suppress two important hormones: glucagon and growth hormone. Glucagon promotes the burning of fat and sugar. Growth hormone is used for muscle development and building new muscle mass.

Insulin also causes hunger. As blood sugar increases following a carbohydrate meal, insulin rises with the eventual result of lower blood sugar. This results in hunger, often only a couple of hours (or less) after the meal.

Cravings, usually for sweets, are frequently part of this cycle, leading you to resort to snacking, often on more carbohydrates. Not eating makes you feel ravenous shaky, moody and ready to "crash." If the problem is chronic, you never get rid of that extra stored fat, and your energy is adversely affected.

Does this sound like you? The best suggestion for anyone wanting to utilize more fats is to moderate the insulin response by limiting (ideally, eliminating) the intake of refined sugars, and keeping all other carbohydrate intake to about 40% of the diet. Generally, non-carbohydrate foods-proteins and fats-don't produce much insulin.

Insulin responses can vary greatly from person to person. But generally, more refined foods evoke a stronger and/or more rapid insulin reaction. One reason for this is refined carbohydrates lack the natural fiber which helps minimize the carbohydrate/insulin response.

Consumption of natural fiber with carbohydrates can reduce the extreme blood sugar reactions described above. Low-fat diets cause quicker digestion and absorption of carbohydrates in the form of sugar. By adding some fats to the diet, digestion and absorption is slower, and the insulin reaction is moderated.

Recommendations for them include long-term restriction of carbohydrates and an increase in dietary fats. For some of these people, it means lowering carbohydrate intake to below 40%, sometimes even as low as 20%. By moderating carbohydrate intake you can increase your fat burning as an optimal and efficient source of almost unlimited energy."

[FINE]

Wow..that was an eye opener...

thanks

I have been grabbing turkey slices to snack on

[ccwilloe]

excellent - and make sure you drink lots of water and don't forget to take your vitamins.

[jacqueline]

Originally Posted by FINE

Okay,

How do you curb hunger?
I am constantly hungry...even when I eat a big meal and stuff myself...like at a huge family dinner...Everyone else in the family is still full for hours later....me...I am lucky I stay full for an hour and I am looking for more food....

Hunger is a huge issue for me....

Has anyone tried Apple Cider vinegar?

Does anyone use Green Tea?



Thanks

I am with you...always hungry that is. It took me a long time to figure it out, but at least in my case it was partially because I had stretched my stomach out by eating too much at meals, and partially psychological hunger. To solve the first issue, I decided to try not eating until I was full. Instead, I ate appropriate amounts of food, but I ate more often. It was an adjustment, but my stomach shrunk over time and it really helped me feel better and lose weight. The second part of this, the psychological part was the hardest part for me to deal with. I used to find myself in the refrigerator or cabinets looking for something to eat, not because I was hungry, but because I was bored, nervous or anxious about something. I put a giant sign on the refrigerator and on my cabinets that says, "ARE YOU REALLY HUNGRY?!?!?! COME BACK WHEN YOU ARE!" I hope this helps. You can conquer this...nobody said it was easy, but you can do it if you really want to. Good luck!

[FatSlayer76]

After a couple weeks my stomach shrank & now I can eat a 6" sub from Subway (turkey no cheese on wheat) & be full.....I used to eat a 12" Seafood & Crab (which has loads of mayo), chips & a 32oz. soda & still have room for more.

I now consume in one day the same amount I'd eat in one sitting @ McD's.

[Chrisydj]

Originally Posted by FatSlayer76

After a couple weeks my stomach shrank & now I can eat a 6" sub from Subway (turkey no cheese on wheat) & be full.....I used to eat a 12" Seafood & Crab (which has loads of mayo), chips & a 32oz. soda & still have room for more.

I now consume in one day the same amount I'd eat in one sitting @ McD's.

That is so cool and encouraging...Hey maybe you'll be the next Subway commercial guy..

[Mollymouser]

I eat 10-12 servings of fresh veggies per day, plus heart-healthy high fiber and lean proteins ... so I don't really have problems with hunger (except when it's time for my next meal.) I eat four times a day ... spaced out .... with a specific calorie budget for each meal. This helps to keep my blood sugar regulated, too.

And I drink plenty of water and decaf teas. Apple Cider vinegar ... ewwww. Green Tea .... ewwww. Though I do like some basic black decaf teas.

Cinnamon and spicy foods, by the way, are natural apetite suppressants.

Best of luck on your healthy eating adventure!

=^..^= MOLLY

[idansh]

I ear alot of vegtables, anything with lots of fibers, green tea i also good , I dring an south american tea that help alot , but I forgotten its name

[bigdaddy38]

Originally Posted by FatSlayer76

After a couple weeks my stomach shrank & now I can eat a 6" sub from Subway (turkey no cheese on wheat) & be full.....I used to eat a 12" Seafood & Crab (which has loads of mayo), chips & a 32oz. soda & still have room for more.

I now consume in one day the same amount I'd eat in one sitting @ McD's.

Actually it has been proven that your stomach does not shrink it's just now that you are eating healthy it has returned to its normal size, not a big deal I just thought you might want to know. Also because of this you have to be careful on how much water you drink, alot of people are recommending that you drink a lot of water but that would stretch your stomach out again and could cause you to overeat, everything in moderation is the best plan.

[SunShine]

Fine, I am in that same boat as you are, I stay hungry all the time.
I even had my sugar level checked by my doctor and it was ok. I know your insulin levels will cause you to be hungry but thats not my case.
Is there anything I can eat or drink that will help curb my appetite besides a diet drug, I don't want to take any of that stuff.
I heard green tea is helpful, have any of you had success with that?

I am new to this board so I need all the help I can get. I am trying to do low carb to lose my weight. Are any of you on low carb?
Not really following any special plan for it, just cutting out potatoes, rice breads sweets etc.

[Obesity Discussion]

Originally Posted by Pcola Gal

Fine, I am in that same boat as you are, I stay hungry all the time.
I even had my sugar level checked by my doctor and it was ok. I know your insulin levels will cause you to be hungry but thats not my case.
Is there anything I can eat or drink that will help curb my appetite besides a diet drug, I don't want to take any of that stuff.
I heard green tea is helpful, have any of you had success with that?

Green tea is one....if you eat more protein that will fill you up better, as will whole grain carbohydrates instead of simple carbs like white bread. Also try drinking a glass of water before each meal, and if you can, a total of 16 glasses throughout the day. Lastly, chew your food extra slow. That helps give your brain time to realize how full you are so you don't overeat. Check out this topic, tons of great ideas. http://www.obesitydiscussion.com/for...eres-3689.html

Originally Posted by Pcola Gal

I am new to this board so I need all the help I can get. I am trying to do low carb to lose my weight. Are any of you on low carb?
Not really following any special plan for it, just cutting out potatoes, rice breads sweets etc.

I eat low carb, all day every day...and have been doing so for 10 years.

[SunShine]

Great imformation, I will try the green tea and I have already been watching those simple carbs to for alittle over a week now.
I was told to cut out diet soda to, have you all tried that yet? Does it effect your hunger to?

[La gorda]

Eating healthy snacks in between meals has helped me a lot to control cravings.

[Obesity Discussion]

Originally Posted by Pcola Gal

Great imformation, I will try the green tea and I have already been watching those simple carbs to for alittle over a week now.
I was told to cut out diet soda to, have you all tried that yet? Does it effect your hunger to?

Artificial sweeteners in diet soda can actually make you crave real sweets....there are a few studies here on diet sodas, so you may want to check them out.

I do have a few diet sodas once in a while, but I can afford them because I don't eat sugar or simple carbs. Ever. I've cut that out of my diet for the past 10 years. Soda in general is bad for women because the carbonation strips the calcium from bones. Something to think about too.

[SunShine]

Thats what I heard about diet soda is they strip calcium from your bones.
I have one occassionally but not not all the time. Most time I just drink water or ice tea.

[MikeB]

I have drank water only for years, works great for me! I'll have a rare alcoholic beverage (probably around 10 a year) but other than that just water!

[SunShine]

Mike, I may have a glass or red wine every now and then to myself.
But most my liquids come in the form of water or a cold glass of ice tea.
I do use splenda in it and some lemon to.