Hungry?
There’s a very interesting phenomena that occurs as I make nutrition suggestions to folks starting out with their transformations. Take for instance my most popular diet – the 1900 calorie fat shredder (designed to maximize body fat loss).
Some will say as they start that nutrition plan, “I feel like I’m starving all day long!”.
Others will say, “I’m stuffed. There’s no way I can eat that much!”
Huh? How can similar people, starting the same nutrition plan, feel so opposite? And how am I supposed to respond? I think a lot of it has to do with what our body is used to and what we are trying to do to “re-train” it.
Today I want to focus on the folks who feel like they are “starving” with their new nutrition plan. Tomorrow I’ll focus on the people who think it’s impossible to eat 1900 calories of healthy food per day.
First, you have to consider that you probably WILL feel hungry for at least a week or two as you get started. You are most likely used to eating huge meals that have stretched out your stomach, and smaller meals may not trigger that “fat and full” sensation you are used to. This is OKAY! You don’t have to be stuffed on 1,000 calories in 1 meal to be full. If that’s what you are used to, you need to stick with the new plan for a few weeks until your body realizes it can run at 100% on much less than you have been giving it. In fact, the fact that you’ve gotten in the habit of feeding your body way more than it needs is evident by the excess body fat you are now trying to lose. So while you may feel hungry, you’ll need to stick to the plan until your body adjusts. Trust me, it will!
I was in the “hungry” camp myself as I started P90X and worked to dial in the nutrition. I was working to determine the minimum amount of calories I needed to fully fuel my body without bonking on the workouts. I felt hungry a lot the first 2-3 weeks, but then like magic, my body adjusted to a steady, predictable stream of fuel and the hunger went away. Before P90X, I would typically eat big fatty lunches of over 1,000 calories (add up a trip to the Mexican restaurant with chips, queso, an entree, and pop and you’ll probably be in shock!). No wonder I felt hungry eating chicken, carrots, an apple, and water! Now, that’s what I eat for lunch every day and I always feel satisfied. It was a matter of teaching my body to be satisfied with what it needs instead of giving it anything it wants.
And what are some tips that can really help if you are in the “Hungry” camp? Here’s the top 3:
#1 – Shakeology = Shakeology is the perfect supplement for helping you feel satisfied and full with a minimal amount of calories. This is because it’s got everything your body needs (proteins, healthy carbs, antioxidants, probiotics, vitamins, minerals, superfoods from around the world) in just 150 calories. It’s glycemic index is so low (25) that it keeps you full for a long time so you won’t feel hungry again a few minutes later. This is why it’s been so successful at helping people lose weight and feel great. I’ve used it daily for over 2 years now and I feel better than I ever have. I also have at least 10 people in my immediate family who are hooked on Shakeology and have lost weight, gained control of their nutrition, and are feeling great.
#2 – Eat often = As you can see in my sample diets, I eat every 2.5-3 hours. So even if I only eat 300 calories for a meal, and start to feel a bit hungry after an hour or hour and a half, I know I’m about to get to eat again, so that’s a big mental help. I don’t ever have to think about going 4 or 5 hours without food because I never do! I get to eat often, so the next meal is always right around the corner.
#3 – Eat low G.I. foods = Foods with high glycemic indexes will hit your system fast, give you a spike of energy, and then leave you crashed and craving more food. So do some research and make wise substitutions in your carb choices to give you the sustained release of energy you are looking for (green beans instead of corn, salad instead of baked potato, etc.). I have written a whole article on the Glycemic Index that you can refer to for more.
So is there hope for you if you are feeling hungry all the time? Absolutely! Re-train your body by giving it what it needs, when it needs it, but not more. It will fuss and kick back at you like a spoiled child for a few weeks, but once it realizes you are serious about taking care of your body in a responsible way, it will realize how much better it feels, and you’ll really start to love your new nutrition plan — not only because you’ll feel better, but because you’ll see huge results to keep you going as well!
Bring it!
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41 Responses to “Hungry?”
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Hey coach how can one manage to eat every 2.5-3 hrs if they have a job that doesnt allow them. I may be starting a job soon and my worry is how can i keep up with my nutrition without getting fired lol
Hey Rafael, it only takes 1 minute to eat a protein bar! You can easily get a quick snack even at work. I do it every day! If your work will allow you to take a potty break, then you have time to eat every 2.5-3 hours!
With a little planning and a strategy for success, it’s actually quite simple! But don’t leave the house without a plan or you are guaranteed to fail that day! I leave my house every morning with not only my lunch (which I’ve prepared in advance), but a morning snack and 2 afternoon snacks that I can eat on the go. So I set myself to win every day!
Rafael’s post points out a common misconception, and I’m hearing the same objection from lots of other people too.
Nutritionists like to say we should eat 5 to 6 meals a day. Most people think of a meal as something more than a protein bar. They think they have to prepare a real sit down dinner, or go to restaurant. Two or three of those meals are actually just healthy snacks.
My guess is nutritionists don’t like the term “snack” because people think they can eat a bag of chips or a candy bar, instead of something healthy like a protein bar, or some turkey jerkey and an apple, or a glass of Shakeology.
Unfortunately this miscommunication results in an objection to eating 6 meals a day.
I cant wait until tomorrows article because thats where I fit in!
Great insight James! I agree completely!
I had this exact same problem, but usually only after the more intense aerobic workouts. I would feel really hungry all day long the next day. I started the recovery drinks after these workouts. Im in the 2nd month of p90x and it is no longer a problem.
Great post, Coach! I had the same problem too.
Just like Coach says, stick with it and it gets MUCH easier. I found that Shakeology helped me a lot curb my appetite. I drink it everyday and it helps takes away the hunger. There a lot of healthy alternatives out there if you do a little research.
@James most people do object the whole “meal” concept because they think they have to eat full course meals all the time. However, I (going into the nutrition profession) try as hard as i can to explain that these meals can include stuff like almonds, protein bars, fruit, veggies, etc.
However, people LOVE the “i work so i can’t even eat a small snack excuse.” The first thing I ask is like coach wayne just asked. . . do you use the restroom? do you not get a break once in a while to interact with co-workers or just a 5-10 minute break to just chill?
Great post, Wayne, about this. Another study that I recently posted on Tony Horton’s facebook that is being study is the hormone leptin. Apparently we may be entering an era soon where we may be adding “leptin resistance” in with high blood pressure, cholesterol, and type II diabetes. Awesome right?!
So to add to what Coach wayne has said, eating foods like Fish, Beans, lean proteins, and RAW vegetables have shown to lower leptin levels, which will actually help that feeling of “satiety” which will cause you to feel fool. What does that mean? it means eating all that garbage such as McD’s, BK, Taco Bell, or whatever garbage people eat can actually cause the body to become resistant to the leptin hormone, which causes us NOT to feel full.
Much much research still has to be done, but it’s scary how we will most likely in the upcoming years have to face this problem as well.
Coach,
For the most part I stay on schedule with my meal plan and the timing of my meals during the week. On weekends when I wake up later I find myself way behind on Calories. I’m already struggling to keep up the pace as it is. What do you do to catch and avoid consuming so little calories that your technically pushing your body in “Starvation mode”?
Hey Charles, the answer is obvious! Keep the same schedule! It’s hard on our bodies to alter our sleep schedule every weekend. I go to bed and wake up the same time every day of the week. Yes, that means I even wake up at 4:30 am on Sat and Sun, and is that “fun”, of course not, but #1 it ensures I get my workout done, and #2 it keeps my body in rhythm. I’d recommend trying to stay on the same schedule as much as possible.
and hear i am about to start my insane abs workout before lunch and i’m hungry. mondays seem to be my hungry days since my diet/nutrition are seriously challenged by the weekend activities. i’ll be fine the rest of the week, it’s just mondays.
Excellent post Wayne. I have a sister who quit the program in the first week because she said it was to difficult to squeeze all the meals in. She’s a dental hygenist and said she is running no-stop to keep up with all her patients. My response to her was ” Just do what you can”. If you can’t hit all your meals its not the end of the world. Finding a well balanced protein bar is a perfect solution.
Your right its a 30-sec snack that can satisfy you for the next 3 hours. There are so many options such as pre-made shakes, protein bars, protein shots (one of my favoites), Turkey Jerky (I now make my own its 10x cheaper).
It can be frustrating at first but once you find a rhythm it becomes easy.
Will do, Thanks coach.
Great point on keeping the same schedule. It’s absolutely true! I have woken up at 5am every day to workout for months. This Sunday I somehow convinced myself that I needed extra rest so I hit snooze and slept in until 7am. I missed my workout before church, my diet thrown off schedule, and I felt much worse having had those extra 2 hrs of sleep than I would have had I just stayed on schedule. Consistency and committment are the keys to success…and don’t listen to the evil “lazy” voice in your head telling you to hit snooze when the alarm goes off. Winners don’t snooze!
Coach
A question for you. I drink a glass of water with Whey Protein 45 min to 1 hour before my workout which is at 4:45am. I do my work out, then have breakfast which consists of Shakeology, PB2 and egg whites.
My question is, Should I not have anything before my workout and throw the protein in with the SHakeology etal? I am comfortable doing it the way I do it. I just want to make sure it is the right thing.
Thanks
ps thanks for another great article. As mentioned above, I used to like corn, until this article came out
Hey Chicagogary, that sounds fine. That’s the way I do it myself (except I also have a recovery drink right after my workout). Read my article “On an empty stomach” for more on that.
Hey Coach. Another excellent article!
One concept I feel I’m over thinking possibly is the “running at a negative calorie deficit” I don’t quite understand it. I’ve only just started exercising and I find myself burning anywhere from 800 to 1500 calories. Do you think you could spare a quick run through on my nutrition and offer up any suggestions?
http://www.myfitnesspal.com/food/diary/Motivation
Thanks again!
Hey RL83, that diet looks good, but you could stand for some more healthy carbs in there (you go most of the day with none!). Try adding some whole wheat, some extra veggies, or some fruit to your day. But you are on the right track for sure!
Awesome! thank you coach! I’ll just add some fruit in with my yogurt and see about maybe adding a piece of whole wheat whole grain toast or something in there.
Coach Wayne,
Is the 1900 cal per day diet totaling ALL of the food you eat each day, or does it take into account the calories burned from exercise?
For example:
all the food you eat = 1900 cals
or
all the food you eat (2400) – calories burned from exercise (500) = 1900 cals
I feel like this is a dumb question, as I’m sure I know the answer. Thought I’d ask anyhow…
Thanks in advance!
Mike
Hey Mike, this is the total calories I eat for that sample day (I don’t account for calories burned in my daily targets or totals). Hope that helps! And there are no dumb questions! Well, maybe some LOL, but this wasn’t one of them :-)
I’m looking forward to tomorrows article as i struggle at times to get my 1900 in because i’m not hungry.
And as others have mentioned about not getting all their meals in because of a busy job….I’m a RN working in a super busy hospital caring for very sick patients. I set my watch to the times i need to eat and when it goes off….i take the time to atleast eat a protein bar. If i’m lucky and not busy, i’ll sit down for 5 minutes and eat. I have about as busy a job as anyone and i make the time. Sometimes it’s not ideal and throwing down a bar in 2 minutes isn’t the best…but i make do. I work 12 hour shifts and i eat my dinner at work too. I set my watch and do everything i can to put aside 10-15 minutes to eat.
I have found if I am eating clean 1900 calories is huge for me as a female trying to loose weight. However, if I am eating crap or cheating 1900 calories is done in a meal and a snack. I would say content (what we are eating) is just as important as how much we are eating.
thats a good point Deanna. it’s also how our bodies use those 1900 calories as well. we can digest and use 1900 worth of lean protein, fruits, and veggies better than greasy tacos or burgers.
Coach Wayne, How do I purchase Shakeology on your web site?
Hey Dow, here’s the link to order Shakeology:
http://teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=85984
Also thanks for the sample.
Hi coach, I m a 210 pounds 6 feet 4 but my body fat is 20 percent, should I follow the 1900 calorie diet?
Yes Kumar, I’d recommend following this 1900 calorie fat shredder diet until you get your body fat down. Once you get the fat off and get ripped, you can effectively start building muscle mass and add some weight back as solid muscle.
I guess I ll have to get on it then… thanks coach..
Eat food high in fiber. Fiber will give you a full feeling and will keep you satisfied longer. Things low on the glycemic index will prevent your blood sugar from rising and making you want to eat again shortly after. Finally, eat whole grains! Complex carbs help fill you up more and are healthier. My final tip: oatmeal. One cup of oatmeal is not super calorie dense but will fill you up better than any other food in my opinion!
Hi
I am planing to try your 1900 calorie fat shredder plan but i have two questions. Is eating every 2 -3h essential? I normally eat breakfast [ small pot 200g of low fat cottage chase] and then go to work for 7h and I don’t feel hungry until i get back home at around 5pm. That`s when i eat diner / lunch.
Second question is about protein powder and protein bar. Are they essential or can i skip them or replace them
Hey Matthew, if you go 7 hours without eating, your metabolism will slow way down. That’s no good man! You need to eat more often.
And you can get your protein from any source you want. Without protein powder and protein bars, you’ll be eating A LOT of lean meats to get enough protein!
Hey coach, just started fat shredder diet, very excited
how long will take to see results and will it be in pounds lost as well as visual?
i like coffee in morning, little fat free cream n little sugar. Should i eliminate this?
what are names of good site and application for droid to help with counting n percentages?
let’s do it
thank you much
mike
Hey Mike, read my article “seeing results”. We are all different, but results should start happening immediately. How long it will take to “see” the results depends.
Black coffee is perfectly fine. Cream and sugar are horrible (but you already know that!). You’ll have to check around on the android apps because I’m not sure. I have an iPhone and use Tap and Track. I believe you can get apps for myfitnesspal or fitday for the android but I don’t know that for sure.
Splenda or skim milk in coffee,,,?
i know im begging,,, just black
Hey Mike, splenda and skim milk is better (still not as good as black though!)
Hey coach in this article you discuss that people usually feel hungry in the first 2-3 weeks and adjust. For me it was the opposite. I felt fine first 2-3 weeks but the farther I go, the hunger is worse.
Have you heard of anything like that before?
We are all different man. I still go through phases where I feel like I’m starving for a week or two, even though I’m eating 3,000 cals. Other times I feel full and satisfied all the time, even though I don’t change a thing about my diet. It’s a good thing I track my nutrition though or those ups and downs in my appetite could really affect my results.
Hey Coach, my wife is also doing p90x with me. Although I am a very skinny 5’6″ 122 lbs guy that needs to bulk up, she is very opposite of me. She is currently 137 lbs @ 5’2″ with a little belly fat. Last night I told her that you suggested that she stick to a 1200 calorie fat-shredder diet from your nutrition tips tab. When I told her that, her mouth almost hit the floor. She wanted me to ask you if this is the right approach for her.
As a side note, I don’t think I can eat 3000 calories in a day, would 2400 on a (40,40,20%) work for me? Currently, that’s what I’m doing on myfitnesspal app. Thanks coach for helping us out.
Yes Joseph, that’s exactly where she should be if she wants to get to her ideal weight. :-). Was she hoping she could pig out and yet still lose weight … (don’t we all …).
For you, 2400 should be fine unless you are a very hard gainer, in which case you’ll need to work to gradually increase the calories to help you build some mass.
Keep it up!