sjvcycler

This is what I do. I eat a small bfast and coffee, large lunch (healthy) and small dinner. In between I'll have a fiber bar and whatever fruit or veggies I can find. I also try to drink water. I'm still hungry but you learn to live with it.

mcrow

What I have said here is fact. I read tons of research articles, have a medical background and have been studying nutrition for several years now. If you want the best info on the subject available Lyle McDonald has tons of stuff for free. Alan Aragon is also another leader in this field and also has a lot of free content.

https://www.bodyrecomposition.com/
https://www.alanaragon.com/

goldfinch

Not necessarily in the best order:
1. A calorie is a calorie.
2. Calories below what is required to maintain your weight will cause you to lose weight.
3. You can lose weight eating crap.
4. You can gain weight eating healthy foods.
5. Appetite is affected by a number of things apart from a calorie deficit, including social, psychological and biological factors.
6. At least early on in a diet a higher protein diet may help with appetite.
7. The evidence is not clear that low carb/ high fat diets are better than low fat/ high carb diets for losing weight. Evidence for cause and effect in this area is almost always weak and circumstantial.
8. That said, too much sugar is bad. High carb does not mean lots of sugar and white bread. These can throw your insulin responses out of whack and thus your appetite. The best evidence still is to use nonhydrogenated unsaturated fats, increase omega -3 fatty acids, and eat lots of fruits, vegetables, nuts, and use whole grains rather than refined.
9. Through the process of conditioning the feeling of hunger can be triggered by various stimuli. Breaking the connection between eating triggers and eating can help with appetite. Try various strategies. Such as: Eat your allowed amount of calories. Stop. Brush your teeth. Go do something fun. Eating in front of the tv? Stop or limit watching tv for a while and eat at the table.
10. Engaging in rewarding behaviors (like learning a new task) can help blunt addictive behaviors like overeating. Keep busy! Find something other than food that gives you pleasure!
11. There is evidence that brain receptors (dopamine receptors) which play a key role in drug addition play a key role in responses to food as you become obese. So lessons learned about treating addiction may be helpful in treating obesity.
12. There is an inverse relationship between addictive behaviors and social activity. Arguably strong social support networks can make it less likely you will overeat.
13. Hormones and appetite are linked.
14. Weight loss causes appetite hormones to go out of whack, with appetite suppressing hormones too low and appetite boosting hormones too high.
15. After you lose weight odds are your metabolic rate will be less than the metabolic rate of a person of the same weight but who never was fat.
16. Exercise can make you hungry. But in the long run the odds are you will maintain a weight loss if you exercise on the average an hour a day.
17. Weigh yourself regularly, record what you eat and record your exercise. Vigilance helps. It may even be necessary.
18. What is bad for one person may not be bad for you and what works for someone else may not work for you. So, don't look for simple rules of dieting. Make your own rules.

chadhargis

At my heaviest, I was 285lbs. I saw a nutritionist who ran an insane number of tests on me, reviewed my blood work with my doctor, and put together a diet for me. I'm 6'5" and I require more food than someone who is 5'4". That's a fact. My nutritionist had me eating high protein food, veggies, fruits, and high fiber. I had to cut back on the large amount of carbs I was eating. I worked out daily. I got down to 198lbs. I was too skinny. I was tired all the time. I had no energy. I started eating more and gained about 20lbs. I felt great at 220lbs.

Sadly, I've let myself get back up to 265lbs and I'm faced with doing it all again.

I find what works best for me is moderation. I like McDonalds. I'm gonna eat a quarter pounder every now and then. Maybe a couple of times a month. I'm gonna eat pizza. I'm gonna eat all the "bad stuff", but I'm going to do so in moderation. Instead of 8 pieces of pizza, I'll eat two. Instead of a 27oz porterhouse, I'll eat an 8oz filet.

The #1 thing that helped me lose weight and not be hungry was eating MORE often. I ate 6 small meals every day. It kept me from being so hungry, and it made it easier for me to feel full. I didn't have to eat a whole bag of potato chips to get full. I could eat an apple and be fine.

There is no easy way to lose weight and get fit. I can remember getting splitting headaches and being so hungry that I didn't care if I was 300lbs. I remember telling a friend of mine I'd rather live a short happy life than an long miserable one. It's tough. I've never smoked, but I dare say kicking a food addiction is harder than kicking smoking or any other habit. You don't need to smoke to live, but you have to eat. You can't "quit".

Buck_O

Youre eating alot of **** in that spread.

First of all, you should get some food in you before you ride. If you ride without some food in your stomach, you are just starving yourself, and it will set you on the back foot the rest of the day.

When you get done with your ride, have three scrambled eggs instead of two. Add some milk to the egg mix, maybe some shredded cheese, and cook up some bacon or sausage with it. Either add it to the scramble, or on the side. Get some good complex proteins into your body. Then finish up with some nice carby fruit. Like cantaloupe, banana, or apple. And if you are hungry enough to eat two bananas, go for it. It wont kill you...its a banana.

Bagels are terrible for you. Dont eat them.

Yogurt is good, but its a flavor snack to help with digestion, not a meal replacement.

Stay away from any vending machine snack, take more fruit. Get some grapes. When you feel a little grumble, eat a couple. Snack on them all through the day. You will find that keeping your mouth going can often times curb alot of cravings.

Then for dinner, dont be afraid to have some extra rice with your meal, or two chicken breasts. Just stay away from heavy breading or deep frying. And dont eat overly processed foods and fast foods that are full of fillers. It will not satisfy your hunger.

Its not always about the quantity you eat, but how you eat, when you eat, and what you eat.
I eat alot throughout the day because if i dont, i run out of calories very quickly. I also need alot of protein, or i get really grouchy. Yet when i am active, riding, and exercising, i shed weight like a duck sheds water. You just have to be smart about your intake, and get your metabolism to work for you, instead of making it work against you, which is what your eating habits are doing to you now.

SeanBlader

I hope you don't mind me taking that piece out of context a bit. But after reading the first page and skimming the second two, it seems to me that perhaps "very intense hunger" is something that might be indicative of a potential issue with a chemical imbalance. If drinking 3 liters of water per day doesn't get it done within a week, I'd want to recommend going to see your doctor. I'm not a medical professional, so take my suggestion with as much authority as anyone else in this thread, but I did stay at a Holiday Inn Express last night.

Nightshade

Strongly suggest that you get tested for Type 2 diabetes. One of the symptoms is constant hunger.

"Increased hunger. Without enough insulin to move sugar into your cells, your muscles and organs become depleted of energy. This triggers intense hunger."
https://www.mayoclinic.com/health/typ...ction=symptoms

Been there done that now go get tested.

ainkor

I'm in no way a nutritionist, but I have lost over 40 pounds so far and I'm sure this was mentioned here, but here is what I see:

Lots of carbs obviously. Especially that bagel. Bagels are HUGE carb suppliers.

I typically each low glycemic stuff in order to keep blood sugar spikes down and avoid artificially sweetened drinks. For example, today I was dragging and drank 2 cups of Diet Dr Pepper, my favorite drink in the world. That led to two more a few hours later and I have been fighting off being HUNGRY all day. It's 9:30 tonight and I was even day dreaming about a double whopper with cheese a few minutes ago, which I proudly haven't eaten in 4 months.

Lots of proteins, minimal carbs unless needed for physical activity and lots of liquids. I've also had to cut most of the salt out of my diet to help regulate my blood pressure issues.

Add some more meat to your diet (salmon, trout, skinless chicken breasts etc) and as much greens as you can.

I am a fan of some of the various meal replacement bars out there like Luna bars and even the Special K protein meal replacement bars are good.

Most of all, hope you work it out. Sometimes I've found that it's a mental thing for me. Man, I freaking would love nothing more than to wolf down 4 slices of pizza, but I have to earn it to get it.

Curiously, that's one of the reasons my wife wanted to get into riding. She knows some who are pretty skinny but when they push themselves, they eat what ever the hell they want.

jim p

Just a fyi. If you don't have health insurance and you get diagnosed as type 2 diabetic it will be very difficult for you to get your own insurance in the future.

You may be able to reduce your hunger by eating green vegetables and meats and eggs. Many time just a few bites of carbohydrate rich food will cause intense cravings.

It seems that everything in moderation would be the way to go but for some of us carbohydrates are like rat poison. We just can't tolerate them in any appreciable quantities at all.