Help, I'm Hungry all the time

[macher]

Since I've been rowing and changed my eating I'm more hungry often through out the day. I'm 5'10", 163lbs and although my weight is good I'm not fit. I cut out all junk food, cut down on saturated fat, cut out white breads and replaced with whole wheat. I eat more fruit now. I'm also an ex smoker.

This is a sample of what I eat.

Breakfast; 2 eggs, bowl of shredded wheat (400 calories)

Snack; peanut butter and a small amount of jelly on whole wheat, piece of fruit(400 calories)

Lunch; tuna, turkey on whole wheat, salad, fruit(400 calories)

Snack; 4 oz lean turkey, 1 oz almonds, fruit(400)calories)

Dinner; 4oz fish or meat lots of vegetables(300 calories)

Snack; bowl of shredded wheat(200 calories)

What do I need more or less of? Good carbs to fill me up like brown rice?

[gregsmith01748]

Is your weight stable on this diet? If you are losing, then I would add more complex carbs.

If you're stable then the only thing I would suggest is increasing the amount of fat and protein and reducing the gross amount of carbs.

Also, timing is important. If you can work it so that you can eat right after you work out that will help replace what you burn.

I usually work out in morning so I eat a snack as soon as I get up.

Then after I row, I have a chocolate milk, hard boiled egg and half a PB sandwich on wheat.

[macher]

Is your weight stable on this diet? If you are losing, then I would add more complex carbs.

If you're stable then the only thing I would suggest is increasing the amount of fat and protein and reducing the gross amount of carbs.

Also, timing is important. If you can work it so that you can eat right after you work out that will help replace what you burn.

I usually work out in morning so I eat a snack as soon as I get up.

Then after I row, I have a chocolate milk, hard boiled egg and half a PB sandwich on wheat.

Hi Greg,

Yes I'm somewhat stable. I did lose some belly fat which I wanted. Although my weight has always been good I can eat. People are amazed that I can put down a lot of food. I can eat a whole pizza with no problem. However now that I'm getting older I can see my matab changing. So I want to watch.

When you say increase fat and protein, can you give me some examples.

[gregsmith01748]

Is your weight stable on this diet? If you are losing, then I would add more complex carbs.

If you're stable then the only thing I would suggest is increasing the amount of fat and protein and reducing the gross amount of carbs.

Also, timing is important. If you can work it so that you can eat right after you work out that will help replace what you burn.

I usually work out in morning so I eat a snack as soon as I get up.

Then after I row, I have a chocolate milk, hard boiled egg and half a PB sandwich on wheat.

Hi Greg,

Yes I'm somewhat stable. I did lose some belly fat which I wanted. Although my weight has always been good I can eat. People are amazed that I can put down a lot of food. I can eat a whole pizza with no problem. However now that I'm getting older I can see my matab changing. So I want to watch.

When you say increase fat and protein, can you give me some examples.

For lunch change it to a enormous salad with tuna and or chicken and skip the bread. For breakfast, add some turkey and reduce the shredded wheat portion.

[hjs]

No wonder, way to much carbs, everybody would be hungry eating that way. If you goal is losing weight, it can be done this way, but accept you are hungry.
Or go high fat, low carb.

Losing fat is about burning fat, if you keep on eating carbs, you keep interrupting that proces, and the insuline reaction on the carbs will make you feel hungry every time.

Ofcourse if you keep eating carbs, the slower ones have the least impact on your bloodsugar, so will cause the least hunger attacks.

I would say, if you don,t want to loose weight, eat more, but on the same time, do more so you burn more energy, in your position your main goal should be fitness. Every exercise would be good, just work. Weights, walking, cycling swimming all good.

Since I've been rowing and changed my eating I'm more hungry often through out the day. I'm 5'10", 163lbs and although my weight is good I'm not fit. I cut out all junk food, cut down on saturated fat, cut out white breads and replaced with whole wheat. I eat more fruit now. I'm also an ex smoker.

This is a sample of what I eat.

Breakfast; 2 eggs, bowl of shredded wheat (400 calories)

Snack; peanut butter and a small amount of jelly on whole wheat, piece of fruit(400 calories)

Lunch; tuna, turkey on whole wheat, salad, fruit(400 calories)

Snack; 4 oz lean turkey, 1 oz almonds, fruit(400)calories)

Dinner; 4oz fish or meat lots of vegetables(300 calories)

Snack; bowl of shredded wheat(200 calories)

What do I need more or less of? Good carbs to fill me up like brown rice?

[macher]

No wonder, way to much carbs, everybody would be hungry eating that way. If you goal is losing weight, it can be done this way, but accept you are hungry.
Or go high fat, low carb.

Losing fat is about burning fat, if you keep on eating carbs, you keep interrupting that proces, and the insuline reaction on the carbs will make you feel hungry every time.

Ofcourse if you keep eating carbs, the slower ones have the least impact on your bloodsugar, so will cause the least hunger attacks.

I would say, if you don,t want to loose weight, eat more, but on the same time, do more so you burn more energy, in your position your main goal should be fitness. Every exercise would be good, just work. Weights, walking, cycling swimming all good.

Since I've been rowing and changed my eating I'm more hungry often through out the day. I'm 5'10", 163lbs and although my weight is good I'm not fit. I cut out all junk food, cut down on saturated fat, cut out white breads and replaced with whole wheat. I eat more fruit now. I'm also an ex smoker.

This is a sample of what I eat.

Breakfast; 2 eggs, bowl of shredded wheat (400 calories)

Snack; peanut butter and a small amount of jelly on whole wheat, piece of fruit(400 calories)

Lunch; tuna, turkey on whole wheat, salad, fruit(400 calories)

Snack; 4 oz lean turkey, 1 oz almonds, fruit(400)calories)

Dinner; 4oz fish or meat lots of vegetables(300 calories)

Snack; bowl of shredded wheat(200 calories)

What do I need more or less of? Good carbs to fill me up like brown rice?

Hi I want to lose some more belly fat. I'm 163 lbs, 5'10" so my weight is good just want my body to get proportioned. Maybe get down to mid to upper 150 lbs. I'm interested in using the erg for fitness right now and will worry about times and such at a later time.

Ok you say high fat/low carb diet. Since I'm totally new to nutrition my impression of high fat is high fats are bad for you such as cholesterol.

Would you be able to post a sample diet that would include high fat/low carbs?

[hjs]

Plenty to find on the net, fat and high cholesterol are not linked again its the carbs and more specific grains that are the cause.

Fat would be, eggs, meat, fish, some cheese, nuts, full fat dairy. This should the main component of every meal.
No bread, no cereal, no potatoes, rice. But plenty of vegetables, enough water.

Re fitness, someone like you should improve rapidly, so not looking at your level is a mistake. If you do not improve rapidly you don,t try enough and do do enough.
You current weakness is your overall health, you body composition will improve in time, in line with your fitness and strenght.

[macher]

Plenty to find on the net, fat and high cholesterol are not linked again its the carbs and more specific grains that are the cause.

Fat would be, eggs, meat, fish, some cheese, nuts, full fat dairy. This should the main component of every meal.
No bread, no cereal, no potatoes, rice. But plenty of vegetables, enough water.

Re fitness, someone like you should improve rapidly, so not looking at your level is a mistake. If you do not improve rapidly you don,t try enough and do do enough.
You current weakness is your overall health, you body composition will improve in time, in line with your fitness and strenght.

So the fat you listed is good fat. I know meat and fish are protein. For instance for breakfast would a 4 egg omelette be OK? That would probably fill me up until the next meal.

What about meats that would be considered 'not good' like chicken thighs, chicken wings and/or chicken legs? If dark meat chicken is OK I could get a whole chicken and roast it have it for lunch 2-3 times a week. And a side of broccoli or another green.

What would proper meat and fish portions be with each meal?

And what is full fat dairy? Would that be milk as an example?

[hjs]

For fat we should look at all fats except the omega 6 ones, saturated is ok, omega 3 is great and omega 9 (olive oil) is great. For baking coconut oil is good, those are medium chained fat which can stored difficult and therefore ate used for ernergy.
Fish use fatty fish, eggs are fine, milk is fine if you tolerate milksugar, fullfat means not skimmed, so no low fat.
Nuts are fine as a snack, not peanuts, dark chocolate is also ok.

For a carb eater it takes some time to adjust, but eating this way will leave you not hungry.

Plenty to find on the net, fat and high cholesterol are not linked again its the carbs and more specific grains that are the cause.

Fat would be, eggs, meat, fish, some cheese, nuts, full fat dairy. This should the main component of every meal.
No bread, no cereal, no potatoes, rice. But plenty of vegetables, enough water.

Re fitness, someone like you should improve rapidly, so not looking at your level is a mistake. If you do not improve rapidly you don,t try enough and do do enough.
You current weakness is your overall health, you body composition will improve in time, in line with your fitness and strenght.

So the fat you listed is good fat. I know meat and fish are protein. For instance for breakfast would a 4 egg omelette be OK? That would probably fill me up until the next meal.

What about meats that would be considered 'not good' like chicken thighs, chicken wings and/or chicken legs? If dark meat chicken is OK I could get a whole chicken and roast it have it for lunch 2-3 times a week. And a side of broccoli or another green.

What would proper meat and fish portions be with each meal?

And what is full fat dairy? Would that be milk as an example?

[macher]

For fat we should look at all fats except the omega 6 ones, saturated is ok, omega 3 is great and omega 9 (olive oil) is great. For baking coconut oil is good, those are medium chained fat which can stored difficult and therefore ate used for ernergy.
Fish use fatty fish, eggs are fine, milk is fine if you tolerate milksugar, fullfat means not skimmed, so no low fat.
Nuts are fine as a snack, not peanuts, dark chocolate is also ok.

For a carb eater it takes some time to adjust, but eating this way will leave you not hungry.

Plenty to find on the net, fat and high cholesterol are not linked again its the carbs and more specific grains that are the cause.

Fat would be, eggs, meat, fish, some cheese, nuts, full fat dairy. This should the main component of every meal.
No bread, no cereal, no potatoes, rice. But plenty of vegetables, enough water.

Re fitness, someone like you should improve rapidly, so not looking at your level is a mistake. If you do not improve rapidly you don,t try enough and do do enough.
You current weakness is your overall health, you body composition will improve in time, in line with your fitness and strenght.

So the fat you listed is good fat. I know meat and fish are protein. For instance for breakfast would a 4 egg omelette be OK? That would probably fill me up until the next meal.

What about meats that would be considered 'not good' like chicken thighs, chicken wings and/or chicken legs? If dark meat chicken is OK I could get a whole chicken and roast it have it for lunch 2-3 times a week. And a side of broccoli or another green.

What would proper meat and fish portions be with each meal?

And what is full fat dairy? Would that be milk as an example?

The adjustment seems not hard as meat is very accessible. However it seems like it can get expensive.

[hjs]

Yes its expensive, carbs are a lot cheaper.

But its not so much about protein (meat, fish, eggs etc) its more about the fat.

Plenty of good sites on this subject. A good one would be the eating academy, by Peter Attia.

[macher]

Yes its expensive, carbs are a lot cheaper.

But its not so much about protein (meat, fish, eggs etc) its more about the fat.

Plenty of good sites on this subject. A good one would be the eating academy, by Peter Attia.

I was at the market this morning. I figured I can start with chicken thighs, $2.99/lb. each package comes with 12 thighs for about $12. I would need 2 packs, 24 pieces. I figure 3 thighs for one meal plus green vegetables.