Carbs make me crave more carbs. Increase your protein and fiber. Certain carbs like sweet potato don't set me off. Figure out your safe carbs. Oatmeal makes me gain like a whale because i love it too much and want more.

Maybe try skipping breakfast all together. Like someone else may have said, eating earlier in the day only makes me hungrier.

OP. I think you are trying to tackle too much at once here. Try some of the suggestions in here in parts and tick off each one as a goal then Move to the next one. That may be the only way to establish a realistic and sustainable life style change, which should be the goal anyhow.

Anonymous wrote:

Anonymous wrote:That 3pm slump is often due to not enough fat and protein in the earlier part of your day. Fat does not make you fat, you need fat to not only keep you satiated but it's also a vehicle for your vitamins and minerals. That is why many of our supplements are fat soluble.

Cut out all of the sugar, including your toast. Add an egg, cheese, or chicken/beef/pork. Also stay hydrated. If water bores you and I get that, then do flavored (sugarless) teas. Add lemon.

Another thing you can try is chewing sugarless gum right after lunch.

Disagree. Adding more fat and protein isn’t the answer for everyone, probably not OP. I need fat, carbs, and protein to feel satisfied. If I’m missing one, I feel like I need something more. OP is already having an egg cooked in oil/butter. That is enough protein and fat. I’d keep the toast and add a little peanut butter to it. You still have your good carb, plus a little more fat/protein and something with a hint of sweet. Eating an egg, cheese, and chicken for breakfast sounds gross.

I never experience midday slumps, nor do I have cravings - so just thought I would share what works for me. What's "gross" to you may not be to someone else.

Anonymous wrote:Thanks everyone. Helpful ideas. I don't fear fat, and I've tried very low carb, but it didn't feel right (it also didn't help my eventual overeating - if anything it made it worse). But I do think pushing my carbs to later in the day might help. Even cutting my morning toast down to half a slice.

I'm pretty good about water, but I could be better. And I know from my fitbit that I could use better sleep. I'm going to try focusing on both of those, because my afternoon cravings do really seem to coincide with an energy slump that could be do to chronic fatigue/dehydration...

I would keep the morning toast, as long as it is a good whole grain kind. I would also add a small serving of a heathy carb to your lunch. Carbs are best most useful form of energy for your body. Eating them early is better than late in the day. This will also prevent you from intense afternoon cravings. Keep dinner lean protein and vegetables.

Try having a bit more calories if you can’t make it through a single day. You’re not eating enough.

Anonymous wrote:Thanks everyone. Helpful ideas. I don't fear fat, and I've tried very low carb, but it didn't feel right (it also didn't help my eventual overeating - if anything it made it worse). But I do think pushing my carbs to later in the day might help. Even cutting my morning toast down to half a slice.

I'm pretty good about water, but I could be better. And I know from my fitbit that I could use better sleep. I'm going to try focusing on both of those, because my afternoon cravings do really seem to coincide with an energy slump that could be do to chronic fatigue/dehydration...

OP again. I also tried a CGM for a couple months, and it was interesting. My blood sugar was way more stable on the days I avoided most carbs, but I didn't feel good or that I was eating in a sustainable way. So I'm hoping to find a way to keep some carbs in without big swings. Probably the most disappointing thing I found was that oatmeal and most other cereals caused huge spikes and crashes. I just love oatmeal. Sigh.

Thanks everyone. Helpful ideas. I don't fear fat, and I've tried very low carb, but it didn't feel right (it also didn't help my eventual overeating - if anything it made it worse). But I do think pushing my carbs to later in the day might help. Even cutting my morning toast down to half a slice.

I'm pretty good about water, but I could be better. And I know from my fitbit that I could use better sleep. I'm going to try focusing on both of those, because my afternoon cravings do really seem to coincide with an energy slump that could be do to chronic fatigue/dehydration...

How is your sleep? Lack of sleep makes your hunger hormones activate. I use the Oura ring to keep me accountable.

I also learned a lot by using a continuous glucose monitor to figure out what caused me to crash.

Good luck

Anonymous wrote:That 3pm slump is often due to not enough fat and protein in the earlier part of your day. Fat does not make you fat, you need fat to not only keep you satiated but it's also a vehicle for your vitamins and minerals. That is why many of our supplements are fat soluble.

Cut out all of the sugar, including your toast. Add an egg, cheese, or chicken/beef/pork. Also stay hydrated. If water bores you and I get that, then do flavored (sugarless) teas. Add lemon.

Another thing you can try is chewing sugarless gum right after lunch.

Disagree. Adding more fat and protein isn’t the answer for everyone, probably not OP. I need fat, carbs, and protein to feel satisfied. If I’m missing one, I feel like I need something more. OP is already having an egg cooked in oil/butter. That is enough protein and fat. I’d keep the toast and add a little peanut butter to it. You still have your good carb, plus a little more fat/protein and something with a hint of sweet. Eating an egg, cheese, and chicken for breakfast sounds gross.

That 3pm slump is often due to not enough fat and protein in the earlier part of your day. Fat does not make you fat, you need fat to not only keep you satiated but it's also a vehicle for your vitamins and minerals. That is why many of our supplements are fat soluble.

Cut out all of the sugar, including your toast. Add an egg, cheese, or chicken/beef/pork. Also stay hydrated. If water bores you and I get that, then do flavored (sugarless) teas. Add lemon.

Another thing you can try is chewing sugarless gum right after lunch.

Make the 3:00 snack part of your plan- whatever you want, just make a plan for it in advance, rather than scrounging around after you are craving (in fact, get ahead of it and plan a 2:30 snack), then you won’t say screw it and give up on the whole rest of the day.

Find something that you love that isn’t terrible. You are feeling too deprived. For me..I have a few squares of high quality very dark chocolate after breakfast. It is low in sugar, high in fiber and iron and really calms my sweet tooth. After lunch I have 1-2 pieces of black licorice or caramel. Other than these items, my diet is fabulous and full of heathy foods, whole grains, tons of vegetables. I don’t feel deprived and it isn’t much added calories in the bigger picture.

Maybe try dropping the toast in the morning and swap for another egg. I notice that if I eat carbs in the morning it makes me crave them more all day.

I start every day with this plan: eggs with a slice of whole wheat toast for breakfast, a soup or salad (with protein) for lunch, a snack such as nuts and fruit, and then a dinner of perfectly portioned meat, veggies, and a small starch. No dessert, just tea afterwards. I plan about 1700-1800 calories a day. I work out every morning (HIIT or a long walk) but am otherwise sedentary.

Never have I ever followed this plan. Maybe once or twice. Instead, breakfast and lunch are as planned, but by 3:00 I go insane. No willpower, and I find myself mindlessly eating things from the vending machine, or whatever processed food my DH has bought. Then I tend to say “f it” and the rest of the day is more eating whatever.

Needless to say, this is why I’m fat. But seriously, why is it SO hard for me to just ride out the urges and eat my apple and almonds and then have a normal dinner?! I’m so frustrated. Has anyone had this issue and overcome it?