Just hungry

(Kyle Buttress) #1

Every now and then I feel really hungry, even when I thing my fats are good well over 75%+ and carbs are low. Usually but not always on a day I do a heavy exercise session.

I have a feeling I’m not getting protein.

Any suggestions

(Richard Morris) #2

It’s quite possible.

The best way to find out is to find a reliable way to provoke your hunger. Sounds like you can do that with exercise. An hour of so before exercise I’d eat a high protein supplement - say a couple of shrimp which are mostly protein. The idea is to have a slight surplus of protein before the exercise. If the hunger doesn’t come on as it normally would, then I would add a little extra protein to your diet on days you exercise.

I suspect the reason why is that you use protein for making glucose. When you do aerobic exercise your red blood cells do more work carrying oxygen, and they only run on glucose. So they sip more glucose from your circulation, which causes you to make a little more, use a little more protein so your labile pool goes down and that provokes a hunger signal.

#3

Thanks @richard this is one of those moments for me when 2 existing facts are put together in a moment of perfect clarity.

(Kyle Buttress) #4

Thanks Richard, I was thinking it was a lack of protein on heavy days… Nice to get a conformation of my thinking

#5

Richard,
Wouldn’t it be prudent to couple the protein with fat, to lessen the insulinogenic response? I get it that the protein will be employed in gluconeogenesis. But, a bolus of high protein food would encourage insulin secretion, I think? Perhaps “trick” the body by hiding the protein in some fat?

(Jason Fletcher) #6

What are your macros in grams? What are your goals? What do your workouts consist of and when do you start to feel hungry how long after you lift is it? How long have you been eating keto?

(Kyle Buttress) #7

Hi Jason

Been doing Keto for about 2 years maybe more, Low Carb before that for about 12 months and primal and paleo before that for a few more years. I’m 50yo 190cm, 85kg and approx 12% body fat

Macros are generally carbs are 25 grams or lower protein 80 - 120 grams fats everything else.

I have train 3 days a week strength 2 days intense sessions boxing etc and walking.

In general I eat 1 or 2 times a day, fast when I feel, and every now and then I just feel hungry… I usually eat until I’m full on those days, it seems like I would eat 2 times my normal amount It may happen once a month or so.

I fell its my body just asking for what it needs. :slight_smile: but good to better understand the reason or meaning behind it.

thanks

Kyle

(Larry Lustig) #8

On this particular scenario does it matter if you supplement with protein or carbohydrates?

(Richard Morris) #9

well until recently I was convinced that new glucose creation was demand only - so in theory with protein you would get as much glucose as demand drove, whereas with glucose you get as much as you ingest.

#10

I dunno. I’m not entirely convinced that gluconeogenesis is only demand driven. Different amino acids provide varying insulinogenic responses. This changes the glucose concentration in blood. Thus, the protein is the driver of glucose demand, no?

(Richard Morris) #11

Definitely. And there would be some individual variation of response due to insulin resistance driving how much is produced for how long - so for some people it would be more of a driver.

(Jason Fletcher) #12

From this you are in better shape then most. What are your goals? I know the ketogains calculator would have you eat more protein http://ketogains.com/ketogains-calculator/ you can always just plug in and see how it works out for you