thegoldengrahamgirl Posted November 10, 2015 Share Posted November 10, 2015 If I'm hungry after breakfast, within 2-3 hours, am I seriously not eating enough? I thought I was following the template. For background, I've ALWAYS LOVED breakfast. Most important meal of the day, blah, blah, blah. And I'm always hungry in the morning. I get up at 6am (or 6:10 if I hit the snooze button - something I'm still needing these days), get washed up, dressed, pack my various tupperwares and catch my carpool at 6:30 then eat when I land at the office at 7am (so I am eating within an hour of wake time), although I usually have a mug of hot water with lemon juice first. This morning's breakfast was 1 sausage, ~1/2 cup cubed white potato, ~1/4 apple and some slices of white onion chopped, everything done in a skillet with ghee plus ~2 cups roasted veggies (broccoli & cauliflower in the oven with coconut oil) and 1 small clementine orange. It felt like a TON of food at the time, and I struggled to eat the last few bites of veggies. But, I was hungry again by 10am (and I've had 1-1.5L of water in the interim so I don't think I'm mistaking thirst for hunger). Am I most likely missing protein? I was reluctant to add eggs since I've already got two cooking fats plus a fatty meat (sausage). Or is the sugar from the small serving of fruit messing me up? Also, I'm coming off a period of IIFYM/calorie restriction so I suppose my body could just be trying to make up for those missed calories. The saving grace is that I work out over the noon hour so I'm eating my pre-WO (1/2 chicken breast) at 11am, post-WO (1/2 chicken breast and roasted squash) around 1:30pm and lunch at 2:30pm (supper at 6:30pm). Appreicate any tips or tricks. This has been a fun experiment so far! Cheers, -Lauren (GGG) Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted November 10, 2015 Moderators Share Posted November 10, 2015 Upon first glance of just the one meal, I would say that if you're hungry within 2-3 hours, you're not eating enough. Your veggie intake was spot on but one sausage is not very much (1 protein serving is the length, width and thickness of your palm). You could definitely have added an egg or another partial/whole sausage. As far as the fat goes, I think that is missing here too and is often one of the reasons we get hungry after eating. Fat slows the absorption of protein, so if you're short of fat, the protein is out of there faster. The template recommendation is 1-2 thumbs of fat.. the fat that things are sauteed or baked in generally doesn't count. (think about how little coconut oil would be on those... if you used 2tbsp on a pan of veg, that's a scant amount on each veg piece). I would suggest adding a dollop of mayo or sunshine sauce or even an open handful of olives... If you want, you could try upping your fat first and leaving the protein the same and see if that works or vice versa. That's the best way to experiment to get a meal that gets you 4-5 hours until the next one. Link to comment Share on other sites More sharing options...
thegoldengrahamgirl Posted November 10, 2015 Author Share Posted November 10, 2015 Thanks, SugarcubeOD! I'll play around with the protein/fat ratio. I was always counting my cooking fats (for frying, roasting, etc.) as part of my meal fats. Leave it to a Canuck for great advice ( ). Cheers, -Lauren (GGG) Link to comment Share on other sites More sharing options...
jmcbn Posted November 10, 2015 Share Posted November 10, 2015 Just to add to Sugarcube's great advice above I'd add that many people report that eating fruit with meal one causes a crash later in the day leaving them more hungry than usual - I'd probably remove the fruit, up the protein & fat as sugarcube has suggested and cut down slightly (or remove) your preWO at 11am and just stick with your postWO.Hope this helps. Link to comment Share on other sites More sharing options...
thegoldengrahamgirl Posted November 10, 2015 Author Share Posted November 10, 2015 Thanks, jbcmn. I suspected fruit could be the culprit. I'm not prepared to abandon my pre-WO; they are intense 45-60 minute strength workouts with cardio components and I've been pleasantly surprised how well I'm doing on 1/2 chicken breast. I'll update my log with results. Cheers, -Lauren (GGG) Link to comment Share on other sites More sharing options...
theminimalistcommunity Posted November 10, 2015 Share Posted November 10, 2015 How big is the sausage? For me, that would probably be too little protein. Adding fat might help, too! Experiment and see what you like best. It might be a high volume of food, but not many calories. Link to comment Share on other sites More sharing options...
jent103 Posted November 10, 2015 Share Posted November 10, 2015 If none of the above corrects things - and I totally agree on the protein - you might take a second look at the potatoes. I'm finding out for me personally that potatoes aren't a great breakfast food - they just spike my blood sugar and make me hungry sooner than if I'd eaten other vegetables. (Which is super sad because I <3 potatoes.) Link to comment Share on other sites More sharing options...
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