Satiety signals

(Mandy) #1

I’m almost a month in. In the first few weeks, my satiety signals were clear. Put another bite in, we are gonna spew. Satiety signals lately, almost feel like they have gone away. I eat fat in the same amounts or more and I stop because it feels like a lot more than the first few weeks but I’m not getting that really clear signal, which worries me a bit. Any thoughts?

(karen) #2

I’d say the satiety question is, “do you feel like eating more”. If the answer is hell yes - and remains hell yes for about 15 minutes, then you’re not satiated. If the answer is no, I could eat but I have no real desire to do so, you’re satiated. (you can always change your mind later!) It doesn’t have to feel like you’re on the verge of reverse peristalsis. “Satiated” and “satisfied” are from the same root.

I’ve gone back and forth about whether satiety is an adequate cue for me because I seem to have a huge appetite for my body size, even when I’m eating mostly fat, but if satiety is your goal, I’d say the above covers it.

(Mandy) #3

I think maybe you are on to the correct point. Usually I stop because I’m like, OK… Eating more will only serve to make my toast buds happy. Which is what I used to do as a sugsr burner. Way over eat cause, well, it just tasted good. I suppose my worry comes more into making sure I’m not over eating because I’m missing the signal but also not under eating leaving me starving in an hour or so!

(karen) #4

Yup. But if you’re starving in an hour you know you misread the cue and you can have a bit more fat. IMHO it’s better to stop before I overshoot because that just feels gross and stalls my progress, but that’s just my opinion. ETA: It takes a bit of time for your stomach to tell your brain you’ve had enough, too. I found that even with sugar, if I just stopped loading my mouth for a few minutes, I could usually turn off the signal that told me I wanted more.

(karen) #5

Another edit, I do consider calories, a little bit. I usually put what I think I’m going to want / what fits my macros on my plate and then make myself wait about 20 minutes to take the last 10% of it or so. If I want it I eat it, and if not I put it away.

(Mandy) #6

Very good tips. It feels like it’s a fine line between giving myself enough calories to be happy versus not too many to gain. Maybe it’s not hut it feels that way in my warped brain!

(Ron) #7

Might I suggest trying to not be so structured with you eating levels. Attempting to approach a consistent daily average seems extremely difficult not to mention the daily stress involved with pursuit that would undoubtedly affect this and other daily struggles.
You see this regularly discussed on this forum, change it up. Over eat occasionally and under eat after. Under eat and then eat to your TDEE . Point being change things up to keep the body guessing. Don’t let it get complacent with consistency. The benefits of less stress alone would be a victory.
Just a thought.:thinking::sunglasses:

#8

Can’t help, but just wanted to say I think I lack the whole satiety signal thing. I NEVER feel uncomfortably full on keto. Actually, only stuff I consider nasty, like fried foods or pizza, makes me feel uncomfortably full (and I say “nasty” not because it tastes bad, but because I feel nasty afterwards). Even if I eat a 16 oz ribeye, I don’t feel super full afterward.

(Mandy) #9

I think this is a struggle for me for sure. Coming from 30 years of planning, eating exactly so many calories and such. I’m definitely trying to let this go a bit but I admit I do over think it still.

I can’t say I’ve felt full at all since starting keto. It’s not a full feeling in which I stop for. It’s more of a, ehhh another bite might make me ill. I find that really different than full I suppose.

(You've tried everything else; why not try bacon?) #10

As a sugar-burner, I regularly ate to the point of a bursting stomach and would still want more. Like you, I never feel uncomfortably full anymore, because I find I lose interest in food long before my stomach is physically full to the point of bursting. Satiety was a weird experience, the first time it happened, because my plate was still half-full of food—I had gauged my portion size according to my carb-burning standards.