How do you get over the hunger cravings?

[Anonymous]

Anonymous wrote:First, lose the carbs: ditch the rice noodles, the granola, and even the yogurt if you don't like it.

Instead, protein, protein, protein, and raw veggies! Plus intermittent fasting makes it much easier. Fast from 7pm to 12/1 pm every day, then eat a large protein lunch with lots of salad, a healthy protein snack, and a dinner with protein and leafy veggies. Don't be afraid of fat, either!

Also, it will not hurt you to do your workouts in a fasted state--I've been doing so for 25 years and it's been fine. Slow down on the cardio a bit if it's making you ravenous.

I'm in my 50's and I've lost over 20 pounds on this diet. Worry less about calories and more about sugars and carbs. Good luck!

Op - when I give up carbs completely I get super sweaty and shaky. I have tried it but my body does not respond well. If I push through that will my body adjust? I usually just feel like I am going to pass out.

[Anonymous]

Anonymous wrote:

Anonymous wrote:First, lose the carbs: ditch the rice noodles, the granola, and even the yogurt if you don't like it.

Instead, protein, protein, protein, and raw veggies! Plus intermittent fasting makes it much easier. Fast from 7pm to 12/1 pm every day, then eat a large protein lunch with lots of salad, a healthy protein snack, and a dinner with protein and leafy veggies. Don't be afraid of fat, either!

Also, it will not hurt you to do your workouts in a fasted state--I've been doing so for 25 years and it's been fine. Slow down on the cardio a bit if it's making you ravenous.

I'm in my 50's and I've lost over 20 pounds on this diet. Worry less about calories and more about sugars and carbs. Good luck!

Op - when I give up carbs completely I get super sweaty and shaky. I have tried it but my body does not respond well. If I push through that will my body adjust? I usually just feel like I am going to pass out.

It might. Mine did, after maybe a week.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:First, lose the carbs: ditch the rice noodles, the granola, and even the yogurt if you don't like it.

Instead, protein, protein, protein, and raw veggies! Plus intermittent fasting makes it much easier. Fast from 7pm to 12/1 pm every day, then eat a large protein lunch with lots of salad, a healthy protein snack, and a dinner with protein and leafy veggies. Don't be afraid of fat, either!

Also, it will not hurt you to do your workouts in a fasted state--I've been doing so for 25 years and it's been fine. Slow down on the cardio a bit if it's making you ravenous.

I'm in my 50's and I've lost over 20 pounds on this diet. Worry less about calories and more about sugars and carbs. Good luck!

Op - when I give up carbs completely I get super sweaty and shaky. I have tried it but my body does not respond well. If I push through that will my body adjust? I usually just feel like I am going to pass out.

It might. Mine did, after maybe a week.

Op - I worry I will actually pass out. I have my 3 kids solo a lot so obviously that wouldn’t be good. I will try and push through and see if I can get rid of carbs.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:First, lose the carbs: ditch the rice noodles, the granola, and even the yogurt if you don't like it.

Instead, protein, protein, protein, and raw veggies! Plus intermittent fasting makes it much easier. Fast from 7pm to 12/1 pm every day, then eat a large protein lunch with lots of salad, a healthy protein snack, and a dinner with protein and leafy veggies. Don't be afraid of fat, either!

Also, it will not hurt you to do your workouts in a fasted state--I've been doing so for 25 years and it's been fine. Slow down on the cardio a bit if it's making you ravenous.

I'm in my 50's and I've lost over 20 pounds on this diet. Worry less about calories and more about sugars and carbs. Good luck!

Op - when I give up carbs completely I get super sweaty and shaky. I have tried it but my body does not respond well. If I push through that will my body adjust? I usually just feel like I am going to pass out.

It might. Mine did, after maybe a week.

Op - I worry I will actually pass out. I have my 3 kids solo a lot so obviously that wouldn’t be good. I will try and push through and see if I can get rid of carbs.

That is a horrible feeling. You won’t actually pass out though.

[Anonymous]

You should dial back the cardio with the exception of a nice walk outdoors of at least 3000 steps.

You should be doing body weight exercises and weight training every day - lots of great routines with kettlebell and just using your body via Pilates or barre or whatever. Planks are your secret weapon, do them daily - and also daily squats for the gluteus and quads, they are metabolic engines that can buy you calories while still helping you lose.

Intense cardio ramps up hunger and makes it hard to stay in calorie deficit. Build muscle instead, and consider a couple of low calorie semi fast days (~800 calories) weekly to encourage autophagy and weight loss, but eat solid stuff and same on your regular days you need enough protein to build muscle. And don’t be fixated on animal protein, there are so many healthy plant protein sources that are really healthful- I eat a lot of chickpeas especially the dark ones, they are so yummy and healthful!

If you can eat some beans every day that’s so good for regulating sugars and feeding your gut and will help with appetite regulation.

[Anonymous]

Op, my only suggestion is intermittent fasting. No food until 1 or 2pm except black coffee, and then consume the 1400 calories between 1pm and 8pm. That’s the only thing that works for me and I’m not usually starving.

[Anonymous]

Anonymous wrote:OP- thanks for the suggestions. I hate oatmeal (actually I hate yogurt too) but will try and choke it down. I really love food and have never had to diet before. I am trying to aim for less than 1400 calories but find it hard.

I hate oatmeal too! Have you tried some of the high fiber cereals? They are not attractive looking, but I found some I like. It really helps with hunger craving and you can mix it into yogurt.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:First, lose the carbs: ditch the rice noodles, the granola, and even the yogurt if you don't like it.

Instead, protein, protein, protein, and raw veggies! Plus intermittent fasting makes it much easier. Fast from 7pm to 12/1 pm every day, then eat a large protein lunch with lots of salad, a healthy protein snack, and a dinner with protein and leafy veggies. Don't be afraid of fat, either!

Also, it will not hurt you to do your workouts in a fasted state--I've been doing so for 25 years and it's been fine. Slow down on the cardio a bit if it's making you ravenous.

I'm in my 50's and I've lost over 20 pounds on this diet. Worry less about calories and more about sugars and carbs. Good luck!

Op - when I give up carbs completely I get super sweaty and shaky. I have tried it but my body does not respond well. If I push through that will my body adjust? I usually just feel like I am going to pass out.

It might. Mine did, after maybe a week.

Op - I worry I will actually pass out. I have my 3 kids solo a lot so obviously that wouldn’t be good. I will try and push through and see if I can get rid of carbs.

That is a horrible feeling. You won’t actually pass out though.

Oh my goodness, please stop listening to this poster OP!

[Anonymous]

Keto or Atkins.

Wean yourself off carbs - one week of sheer misery and starvation.

After that week your cravings will be gone. If you eat carbs you crave carbs. If you eat fat you lose tons of weight, crave nothing, and have bad breath.

[Anonymous]

Anonymous wrote:OP - so yesterday I walked 20,000 steps and did Yoga. This is what I ate:

Breakfast - coffee, greek yogurt and 1/3 cup of granola
Snack - half an apple and string cheese
Lunch - Chicken Soba with rice noodles
Snack - Protein shake
Dinner - Greek chicken bowl (chicken with cauliflower and veggies)

I ate a total of 1580 calories for the day. Does this look about right?

Remove the protein shake. You don't need it because you had yogurt and chicken. I don't know you BMR but this is way more than my body needs I terms of calories. I eat 1200 to maintain.

[Anonymous]

Anonymous wrote:

Anonymous wrote:OP - so yesterday I walked 20,000 steps and did Yoga. This is what I ate:

Breakfast - coffee, greek yogurt and 1/3 cup of granola
Snack - half an apple and string cheese
Lunch - Chicken Soba with rice noodles
Snack - Protein shake
Dinner - Greek chicken bowl (chicken with cauliflower and veggies)

I ate a total of 1580 calories for the day. Does this look about right?

Remove the protein shake. You don't need it because you had yogurt and chicken. I don't know you BMR but this is way more than my body needs I terms of calories. I eat 1200 to maintain.

Op - I did a BMR calculator it says 1386 calories. But when you add in moderate exercise is says 2150 calories.

[Anonymous]

Don't count the exercise!

Also, you'll be fine without carbs--eat nuts instead if you must. We survived for thousands of years on a naturally low-carb diet, with a little fruit, and did just fine. You'll get used to it after a week.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP - so yesterday I walked 20,000 steps and did Yoga. This is what I ate:

Breakfast - coffee, greek yogurt and 1/3 cup of granola
Snack - half an apple and string cheese
Lunch - Chicken Soba with rice noodles
Snack - Protein shake
Dinner - Greek chicken bowl (chicken with cauliflower and veggies)

I ate a total of 1580 calories for the day. Does this look about right?

Remove the protein shake. You don't need it because you had yogurt and chicken. I don't know you BMR but this is way more than my body needs I terms of calories. I eat 1200 to maintain.

Op - I did a BMR calculator it says 1386 calories. But when you add in moderate exercise is says 2150 calories.

The calculations are off. No way moderate exercise burns 700 calories. I'm a marathon runner and an average 7 mile run at a reasonable pace burns 500 calories for me - I wear a monitor and collect the data 24/7 so it's based on o2, skin temp, hr, etc. Moderate exercise will increase your calorie need by 200-300 max for a long workout - like 1-1.5hrs. Plus for weight loss you need to operate at a 200-500 calorie deficit.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP - so yesterday I walked 20,000 steps and did Yoga. This is what I ate:

Breakfast - coffee, greek yogurt and 1/3 cup of granola
Snack - half an apple and string cheese
Lunch - Chicken Soba with rice noodles
Snack - Protein shake
Dinner - Greek chicken bowl (chicken with cauliflower and veggies)

I ate a total of 1580 calories for the day. Does this look about right?

Remove the protein shake. You don't need it because you had yogurt and chicken. I don't know you BMR but this is way more than my body needs I terms of calories. I eat 1200 to maintain.

Op - I did a BMR calculator it says 1386 calories. But when you add in moderate exercise is says 2150 calories.

The calculations are off. No way moderate exercise burns 700 calories. I'm a marathon runner and an average 7 mile run at a reasonable pace burns 500 calories for me - I wear a monitor and collect the data 24/7 so it's based on o2, skin temp, hr, etc. Moderate exercise will increase your calorie need by 200-300 max for a long workout - like 1-1.5hrs. Plus for weight loss you need to operate at a 200-500 calorie deficit.

Op - ok thanks. So is should shoot to eat more like 1000 calories a day? To be at a 200-500 calorie deficit?

[Anonymous]

Anonymous wrote:Op - what lean protein?

This is what I am trying to eat:

Breakfast - coffee and Greek yogurt with 1/3 cup of granola

Lunch - salad with shrimp

Dinner - protein of some sort and veggies

Snack - apple slices with mozzarella stick

Skip the granola - nit a health food. You said you don't really like yogurt, what about switching to cottage cheese? This still gets your dairy in.

Salad - shrimp is low cal, but high in cholesterol. If your salad with shrimp is greenery with shrimp thrown on top, that's pretty good. If it's shrimp salad (full of mayo), thats not so good. You want to make sure you are skipping anything with cheese, or anything that floats (eg, marinated in oil mushrooms, artichoke hearts, etc).

If your veggies are sreamed and your protein is lean (grilled chicken v steak for example), that's great. You could add a complex carbohydrate, like a small (4 oz) sweet potato for example

For your snack, skip the cheese stick and go with another protein. A piece of chicken or a hard boiled egg. Cheese is not a great protein source because it's so high in fat