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jerickson 05-16-2013 06:01 PM

Hunger Question
 
I just started Atkins on monday and am keeping track of everything I eat on a carb counter app for the kindle, but I have noticed that I am still very hungry after I eat my meals and vegetables. Could anyone tell me how long it takes for your appetite to be supressed? I am exercising every day and drinking plenty of water. Any information would be appreciated!

Patience 05-16-2013 06:05 PM

Are you getting enough fat? It's very satiating and can work to curb hunger in the ealry days.
How vigorous is your exercise? You might want to moderate a bit .. . I am saying this all without knowing any specifics, so might be good if you could post a menu or say more about your stats/goals. You should be able to eat enough so that you are not hungry.

Mistizoom 05-16-2013 06:06 PM

It can take a little while for the hunger suppression to kick in. In the meantime if you are hungry, eat more (on plan) foods. High fat foods are best, but any allowed food is fine for now. There is no need to be hungry right now - you currently want to get used to eating LC, and get your body into ketosis.

jerickson 05-16-2013 06:26 PM

Thank you fo your quick replies. Here is what I have eaten today:
EAS Carb Control Advantedge Chocolate Fudge Shake 3 grams carbs
Sugar-free jello snack pack 0 grams
Tyson chicken liver 0 grams
11/2 cups classic iceberg salad 2 grams
1 cup cottage cheese 4% milkfat 10 grams
2 hambuger patties 0 grams
1 cup frozen broccoli florets steamed 5 grams

So that puts me right at 20 grams of carbs. I fried the liver in canola oil and cooked the hamburger patties on the George Foreman Grill. As for exercise I am walking for 2 1/2 hours a day on the nature trail. Tomorrow I am starting weights as well. I hope this helps a little.

Thanks!

MtherGoos 05-16-2013 06:52 PM

Honestly, I would get rid of the Shake and the Jello, and stick to real foods that are high in fat. You should definitely not be hungry in induction, so if you're hungry, go ahead and eat, but make it real food that has plenty of fat. It does get easier!

jerickson 05-16-2013 06:57 PM

Thanks for the suggestions, I will try implementing more high fat foods into my diet. It is had to switch mentality from low calorie to low carb.

Pami 05-16-2013 07:11 PM

A few things:

1- Add dressing to salad (count carbs)
2- Add butter to broccoli
3- Liver has carbs- I don't know your portion size, so can't tell you how many

The added fat will help with "hunger"
Don't worry about calories for the first couple weeks (and even later, you may
not have to- it's a YMMV kinda thang)

Punkin 05-16-2013 07:13 PM

It takes 3 days to a week to get into ketosis. But for some people induction doesn't ensure ketosis. Some things that help are eating a lot of MCTs, such as cream and coconut oil. Very low intensity exercise can also help. Also increasing fat helps too, with people that struggle. Your diet although low in carbs, isn't really all that high in fat. Which isn't an issue, unless your fat tissues aren't releasing their stored fat to give your brain the energy it needs. If you find you are struggling with hunger after more than three weeks, even though your diet is low carb, I would test your blood ketones and make sure you have enough free flowing ketones to feed your brain. There are things like fat fasting that can bring up your blood ketones if you need the extra support. I was struggling with hunger and when I started testing my blood ketones it was because I was going in and out of ketosis daily. I thought I just going low carb would do it but it didn't.

llisarray 05-16-2013 07:15 PM

I, personally, eat very simply to kick start myself. Meat and eggs for a couple of days always gets me mostly hunger free.

rubidoux 05-16-2013 07:19 PM

For me, the appetite suppression has always been pretty quick. It used to take 2 to 3 days, but now it's the same day I start. I've been doing low carb for about 13 years, though. I think for some people it can take as much as a week.

I do think you could benefit from more fat. And increasing fat will both help you feel sated now and contribute to getting into ketosis and suppressing your appetite. And I'm also wondering if you could get more bang for your buck with those 10 g for the cottage cheese.

jerickson 05-16-2013 07:35 PM

I will try all these suggestions and check out the carbs on the liver so I am not eating more carbs than my daily amount by accident. Thanks everyone!

jerickson 05-17-2013 04:24 AM

I am going to start out with eggs and bacon this morning instead of a shake to see if that helps the hunger issue.

Ntombi 05-17-2013 05:03 AM

I'd skip the shakes, the jello, and the cottage cheese. Cottage cheese is not on the list of allowed foods for induction.

And, like others have said, I'd make sure I wasn't skimping on the fat. You don't have to slather it on, but do things like choose fattier cuts or cook in healthy fats.

Also, don't overdo the exercise. Two and a half hours per day is quite a bit, and to add weight training on top of it might be too much. More is not always better. There is ample evidence that more than an hour or so of strenuous exercise per day can actually hinder weight loss. I'm aware that hiking isn't necessarily highly strenuous, but doing it for so long every day could still add up to too much.

Thirdly, if you have read the Atkins book, he says to eat until you're satisfied. Not stuffed, but satisfied. If you're not satisfied when you're done eating, eat more of something that's allowed. This isn't an excuse to gorge, but honestly evaluate how your body feels, and act accordingly.

jerickson 05-17-2013 05:09 AM

My mom did Protein Power and had cottage cheese so that's where I got confused, thank you for that advice I will cut it out of my diet.


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