help on hunger!!

hi peeps!
 
please can you offer some advise im finding after some of my meals im still hungry, im trying to lose body fat so keeping it strict as possible, what can i fill up on without adding to my body fat %
 
30mins cardio before breakfast -
 
breakfast - 1 scoop whey protein shake strawberrys with all bran or oats.
 
snack - 50g tuna, small pot of salad, 1 egg white , 1 oat cake. plum
cod liver oil
 
40 mins weight training session
 
lunch - whey protein shake, plum, 100g chicken with large salad 1 small orange 100 / 50g potatoe or rice
 
snack - 50g extra lean mince 1 oat cake, flaxseed oil.
 
dinner - half plate of veg with omlette (3eggs, 1 yolk) / or 150 salmon / chicken
 
snack - 1 oatcake with 2 spoonfull of peanut butter.
 
any advise is greatly appreciated, im find im still hungry after my first snack, and my 2nd snack, breakfast, lunch and dinner seem to be ok
 
thanks
kerry
 
 

nuts and peanut butter help me.

Food quantities look ok, unless ofcourse you're gonna tell me you're a million foot tall or weight quite a bit... What are your stats?

Drink some more water honey which should help, I also think if you're having eggs for dinner, 3 whites, 1 yolk does not equate to the same as 150g salmon or chicken - have some more eggs, or some low fat cheese in there :-)

H flick

my stats are

5ft 3inch tall
8stone in weight

i currently drink4 litres of water a day and 2/3 cups of green tea.

for my lunch i add 50g of cottage cheese to my meal, and then again for my evening meal, i just think ive got a hage appetite that i just need to kick into gear or try and tame somehow! lol

i dont like drinking much after 6pm due to getting up several times in night for a p!ss!
hate my sleep being interupted! haha

thanks for the reply

cheers
kerry

Are your 50g portions cooked or uncooked for rice?

For your stats, these look ok I guess, getting rid of appetite takes a while to get used to I guess.

Any reason why you want to lose weight if you're already 8 stone though?

my 50g portions are for cooked rice. is this correct or should i weigh it before its cooked?

i want to keep my weight the same @ 8st just want to shed a bitbit more body fat, currently approx 18% would really like to strive for 15% or lower.

even my boyfriend says ive got a huge appetite for a female, i can often eat more than him! lol
just going to have to train my appetite i guess, haha! x

thanks
kerry

ok....just with a quick questimation you look to be on around 100g protein, max 100g carbs and (and this is calculating that you are eating whole eggs in your ommelette) about 80g fats. No wonder you're hungry. Calorifically your on about 1500cals. If I was you I would switch my makros around a bit...along the lines of
Daily
130g protein
120g carbs
50g fats

To keep hunger at bay eat whole foods rather than protein drinks, use lower GI foods for you carb sources and eat plently of green veg and salad. The above also leaves room for a couple of small pieces of fruit in addition per day. The is also a supplement called chronium picolinate which  is supposed to help to regulate blood sugar levels and so by help with cravings. It can be bought at Holland and Barret and is pretty cheap but it will take a couple of weeks to kick in.

Of course this is just my opinion :0) x

Oh yeah.....as a rule of thumb

Carb sources are measured pre cooking (dry weight)
Protein sources post cooking (cooked weight)

hi

thanks for the reply
they say you learn something new every day and i have done from your post!
did not realise my carbs should be measured before cookin!

when you say have approx 120g carbs is this just for my starchy carbs, i.e rice potatoes etc,  or should i be counting the carbs in my fruit as well?

im going to take a trip down to holland and barret at the weekend and give chronium picolinate a go!

thanks for the Advice

As I said with 120g carbs it still leaves you room to have a couple of small pieces of fruit on top.

thanks hun

going to give it a go

went to holland and barret today and got myself some chronium picolinate! ;O)

once again thaks for the advice

cheers!

I thought your amounts must be pre-cooked! Post cooking, that's not a whole lot a rice!

Tan's got this one well-covered, but I will say, Chromium not the answer to your prayers, I've tried it and it helps, but not that much

LOL - any help is greatly appreciated at the mo, though i feel the winter blues coming on today so thats enough to keep the hunger at bay at least untill i feel 100% again, hate getting the common colds especially when i really get stuck into my training!

rice  -  i weighed 50g dry brown rice the other day but when cooked it weighted approx 100g, should i be eating all this?

thanks
kez

I agree Flick it doesn't make a huge difference but it can take the edge off and there is also evidence that reports it is good for lean muscle gains.

Kerry - 50g dry weight rice = roughly 40g carbs (brown rice probably slightly less) so unless you are on 40g of carbs for that meal then no.

cheers tan!
diet is near on up to scratch now.

thanks for the advise once again all.

In an attempto rop bodyfat, with your current stats, I'm guessing 35-40g would be an adequte dry weight serving size for brown rice :-)
 
P.S Am giving Chromium a second go myself, I want to be leaner
:-D will keep you posted :-)

Flick - have a read of this article I found...copied and pasted into another forum.

http://www.uk-muscle.co...interesting-article.html

great article on Chromium!
certainly goes into detail.
;o)

HI

does anyone know how long you can take chronium picolinate for, and should you take a break from taking it after a while?

is the dosage of 1 tablet of 200ug a day enough or can this dasge be increased?

thanks
kerry

Quoted from the above linked article. I suggest you reread it! There is alot of information to digest in one hit!

So, what's the bottom line on chromium? The recommended 'safe and adequate intake' for chromium has been set at 50 to 200 mcg per day by the Recommended Dietary Allowance Committee of the National Research Council in the United States, but research suggests that about 90 per cent of the population in the U.S. and Britain consume less than 50 micrograms daily ('Chromium Intake, Absorption, and Excretion of Subjects Consuming Self-Selected Diets,' American Journal of Clinical Nutrition, vol. 41, pp. 1177-1183, 1985). 'Our studies suggest that many athletes are only taking in 30 to 35 mcg daily, so it's not too unreasonable to say that these people should consider taking in more chromium,' notes Marc Rogers, Ph.D., a former St. Louis Marathon winner who is currently an exercise physiologist at the University of Maryland..

Rogers is actually one of the researchers who found no upswings in muscle or downturns in fat associated with 200 mcg of daily chromium. 'It is possible that there's a threshold effect at work here,' says Rogers. 'Maybe you do have to take at least 400 mcg of the stuff over a fairly long period to get a benefit.'
Many nutritional experts have contended that one shouldn't exceed a daily dose of 200 mcg in order to avoid the possibility of chromium toxicity. However, those fears seem to be fading. Chromium expert Richard Anderson (principal investigator in the four-month Chinese study using 1000 mcg per day) says you can take much higher amounts without risk. He believes that extra chromium simply passes out of the body in urine, an event confirmed by the Massachusetts research mentioned earlier. Pringle found no problems with intakes of 400 mcg daily in his half-year study, and a current investigation carried out with humans at Penn State University is actually using 900 mcg of daily chromium. The latter study is being carried out by esteemed researchers Wayne Campbell and Bill Evans with a group of male strength trainers aged 50 to 75, many of whom are overweight. 'This is precisely the kind of group with people who tend to have higher insulin and blood-sugar levels - in which we'd expect to see a positive effect from chromium,' says Campbell..