How to stop hunger attacks?

amother

OP ↓

Thu, Nov 02 2023, 1:05 pm

I'm on a diet, I have to be because my BMI is about 31 and I've got way too high triglycerides. Cholesterol, Glucose and TSH are okay. I'm an emotional eater, using food to cope with stress.

For the last 2 months I've been sticking to calorie reduction, eating 1800 calories a day. I have not cut out any food groups but I weigh and count everything I eat. I've lost 8 pounds so far.
But I do get terrible hunger attacks every day in the early evening. I also get very short tempered, for an example, after not eating for 6 hours between lunch and dinner, I shouted at dh and the children during dinner literally that I hate them all. Hiding

How can I deal with this? Intermittent fasting or cutting out carbs would probably make me murder people. And/or binge eat to bursting afterwards.
Any suggestions?

amother

Caramel ↓

Thu, Nov 02 2023, 1:11 pm

Have you worked with a nutritionist? I lost 25 lbs with an RDN also following 1800 calories per day and snacks were a huge part of the meal plan. When you come to a meal starving, your body goes straight for carbs because they will give you the quickest energy but won't fill you long term. If you're not starving when you come to a meal you'll be able to eat more protein and veggies and stay full for longer (and eat better foods)
Work with a nutritionist to come up with a meal plan that includes healthy snacks between every meal and stick with it.
Hatzlacha!

amother

↑ OP

Thu, Nov 02 2023, 1:23 pm

amother Caramel wrote:

I once went to one but couldn't cope with her suggestions about the content of meals. I mean, I have a family to feed and I don't have the time, energy or budget to cook something else for myself every time. Also, at work I'm basically limited to sandwiches.

So I decided to do my own thing and leave everything as it is but eat significantly less of everything. I did up the protein content somewhat as I'm mostly vegetarian during the week.

Snacks are a good idea, I should definitely try to build them in in the afternoon somehow. But they take away from my meal calories Sad

amother

DarkRed

Thu, Nov 02 2023, 1:31 pm

Greek yogurt, hard boiled eggs, cucumbers, fruits,chicken peas and soup are all great snacks
I've been doing weight watchers since June and lost about 34lbs. I'm not hungry as I build in these snacks during the day.

Cheiny

Thu, Nov 02 2023, 1:36 pm

amother OP wrote:

How can I deal with this? Intermittent fasting or cutting out carbs would probably make me murder people. And/or binge eat to bursting afterwards.
Any suggestions?

It’s known that white carbs and sugars increase cravings. If you cut those out you’ll be amazed at how your appetite decreases and all the cravings disappear.

amother

↑ Caramel

Thu, Nov 02 2023, 1:41 pm

amother OP wrote:

There are online meal planners where you can section out meals and snacks and how much of each thing you'll eat. It's better to spread out those calories between your meals as snacks and lose out some from the meals since in the long run you'll feel fuller throughout the day and eat more intentionally at meals.
Try to get creative with lunches at work - salads with a protein, hard boiled eggs, a wrap instead of a sandwich with veggies and protein inside, etc

LeMortedeLilac

Thu, Nov 02 2023, 1:46 pm

Agree that you should cut out white sugar and carbs. I went on a diet last December where I basically only ate keto, combined with intermittent fasting and calorie restrictions and dropped 30 lbs. Managed to keep it off and ease back on the extreme diet but am starting to go into extreme again to lose another 30. First 2 weeks, I honestly get hangry. After that, I feel better. Fuller quicker, less grumpy. More energy. It's weird how going clean and exercising regularly makes you feel better. I do wind up making a meal for the family and a meal for myself. But I only eat 1 meal a day and it's usually lunch when no one else is home so it isn't so difficult. Good luck!

honeymoon

Thu, Nov 02 2023, 2:12 pm

amother OP wrote:

So I decided to do my own thing and leave everything as it is but eat significantly less of everything. I did up the protein content somewhat as I'm mostly vegetarian during the week.

Sad

No wonder you're hungry and angry. The goal is not to reduce calories but to get the right calories.

100 calories from an ice pop is very different than 100 calories from 3 eggs with cheese and avocado. Make sure the calories you are consuming are nutrient-dense calories. You'll feel satisfied for longer, won't get such drastic blood sugar spikes and as a bonus, you'll be able to eat a lot more.

amother

Chartreuse

Thu, Nov 02 2023, 2:21 pm

Hangry = blood sugar dips = elevated cortisol and adrenaline

The solution is either much more fat and proteins at meals to keep your blood sugar stable, or small snacks throughout.