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Old 05-14-2011, 04:05 PM   #1 (permalink)
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Default Mid-afternoon hunger. Tips?

Hi guys,
I just started FitDay and it's going great, but I really need to figure out how to prevent getting really hungry at about 3 PM. I have noticed that it helps to make sure I have a large lunch (at least 1400 calories by 1 or 2 PM, including breakfast). I think what's in my lunch matters too. I am trying to make sure there is a little fat, a little fiber, and some protein in my lunch, but I'm not sure what nutrients are affecting my hunger the most.

Has anyone else had this problem? Suggestions?

Cheers,
Alexis
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Old 05-14-2011, 04:50 PM   #2 (permalink)
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Have you tried reshuffling your calories to allow for an afternoon snack? Some people just need to eat more often than others. I am currently growing my own beansprouts (mung, mostly) and treating them as a practically-free food. I do log them, but they are very low in calories. Not that this is all I snack on, I use a variety of things, but it's a random suggestion.

How much fat and protein are you getting overall, as percentages of your daily calories?
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Old 05-14-2011, 05:56 PM   #3 (permalink)
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I agree with Esofia, I would try spreading your calories out so that you can have an afternoon snack. Since I have started trying to loose weight I haven't gone more than 2-3 hours without eating. I find if I worry too much about getting hungry later I will overeat earlier. I used to always think eating after supper was bad for loosing weight so I would try to eat enough supper that I wouldn't feel hungry later. Well, it didn't work, no matter how much I ate at supper I was still hungry later, so I stopped worrying about it. Now I eat less at supper and if I am hungry later I grab a snack, I just try to make it a healthy one.

Protien seems to help most people feel satisfied the longest, you could also try increasing that a bit.
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Old 05-14-2011, 10:45 PM   #4 (permalink)
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I am a pescatarian so I often don't get a lot of protein. It looks like I get about 40% fat, 10% protein, and 50% carbs on a daily basis. Today, I'm trying more protein, but frankly it's hard to get more protein on a vegetarian diet.

I will also try more snacking in the afternoon. Maybe if I eat breakfast later I can save some calories for the mid-afternoon snack.

Thanks for the responses!
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Old 05-15-2011, 11:19 AM   #5 (permalink)
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It's not all that hard, actually. I'm vegan and I get about 15% protein, though I've just started adding a bit of soy protein isolate to my porridge in the morning, which bumps it up to 18-20%. Which protein sources are you using? Here are my main ones, not including the protein powder which I've only just started playing with:

* porridge (oats and soya milk)
* grains e.g. bread, pasta, rice
* pulses e.g. houmous, soup made with lentils or other beans, refried beans, tofu
* nuts and seeds e.g. almonds or cashews in a stir-fry, pine nuts with a pasta sauce, a few chopped almonds and seeds on the porridge

And there's a modest amount of protein in veg as well.

OK, so you're presumably eating a fair amount of fish, dairy and eggs. I'm trying to work out how you're ending up with more fat (mine is about 28%) and less protein than me. I've not eaten dairy/eggs since I was 19 or fish since I was 3, though, so I'm floundering a bit here. Could you maybe give us an idea of what you'd eat on a typical day?
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Old 05-15-2011, 11:42 AM   #6 (permalink)
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Hi,

There is a thread on 3 PM snacks on the food section, with a few people's selections from a few weeks back (I think I called it "3 PM Goodie Bag". Mine consists of 8 almonds, 3 prunes, and 12 squares of whole grain cereal.

Good Luck!

Abby
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Old 05-20-2011, 05:41 PM   #7 (permalink)
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Sometimes I ate a bit of snack and drink a lot of ice tea (no sugar). It's help
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Old 05-20-2011, 05:46 PM   #8 (permalink)
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I've found that if I eliminate grain from the a.m. I don't binge through the afternoon. Somehow or another grains early in the day give me a really bad carb crash and send me into binge mode in the afternoon. Just a thought.
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Old 05-20-2011, 10:23 PM   #9 (permalink)
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Hard boiled eggs are a great PM stack (other than Abby's goody bag). About 80 cals apiece, great protien and some fat to slow the digestion so they tend to hold me until suppertime.
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Old 05-21-2011, 06:32 PM   #10 (permalink)
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For fiber, GG crackers are - well, they are pure bran, basically - very filling. Fiber is very satiating. What happens when I eat a GG cracker (you can find them at Whole Foods or buy them at Amazon) with some peanut butter: I am no longer hungry. But then, if I smell chili cooking on the stove, I still want to have 'just a little' because it smells so delicious. And it is.

The difficulty is finding something that is filling and just 'hits the spot' in terms of taste! Hmmmm. a GG cracker topped with chili.
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