Still hungry after 5 months on Keto!. Plus high BG?

(Claude) #21

Thanks Christina!. I am a patient person but after 5 months the hunger has bothered me as I get a niggling feeling I am not fat adapted because of this. I will keep plugging along…maybe I have just damaged my body so much through years of over exercising and food issues that it needs time to heal. Thankyou for the encouragement.

(Claude) #22

No not diabetic. Had not measured my blood glucose before starting Keto 5 months ago but always felt tired after a meal. I still do struggle with tiredness after a meal to some degree, not completely energised. I understand my BG will go up after a meal but found 4 hours after was still high and thought that was not quite right. If there are hardly any carbs in the meal and a good mix of protein and fat, why would it struggle to return to baseline and still have BG floating around in my bloodstream?. That to me would be what I would expect after eating rice, fries and burgers!!.

#23

No after eating carbs your BG could easily be 120+. 90-100 is normal for BG; I wouldn’t worry about it. And it’s OK if it stays at 90 for a while. Fats and protein take longer for the liver to break down. You want your BG to be steady, not up and down like peaks and valleys.

#24

Years of over exercising & food restricting can do a fair bit of damage not only to BMR but also to hunger signals so I can imagine you do have some healing to do. The good news is that this forum is full of people at all stages of that journey so I’ve no doubt you’ll eventually crack your own personal code.

One more thing worth thinking about is diarising not just what you eat but how you feel after you’ve eaten it. I personally enjoy all the meats :smile: but cannot deny that beef satiates & energises me in a way that lamb, fish, chicken & pork just don’t. It’s my go to protein when I’m doing OMAD so I’ll eat less calories on those days (I OMAD 3 or 4 days a week) but I can make up for any deficit on the other days.

Also, @AnnM is quite correct about your blood sugar low, slow rises & drops are a good thing.

#25

I get tired after meals still too. I’m only 2 months in, but I don’t think it’s going to change much.

(LUIS) #26

don’t give me grams … give me percentages … how much % of fat… protein… carbs are u consuming daily ? sounds to me ur mistake is consuming too much protein which in time turns to sugar and gains… Google lean body mass calculator… plug in ur info and find out it LBM weight then multiply that x .6 that’s the amount of protein u need to consume… seems u need more fats and less protein to fix that issue

(Claude) #27

Thanks Luis…my current percentages are 10% carb, 38% protein and 51% fat. 1245 cals (this was worked out on wanting a 20% cal deficit. I have just been onto the Keto Diet App calculator and reworked this on 20% and it comes back much higher…1497 cals 5% carb, 20% protein and 75% fat. So fat ramped up, protein about the same though…although is 20% and not 38% it is still only working out to be 73g. But my fat goes up from 97g to 125g. I will try this and see if it makes a difference. Seems a lot of calories for my weight of 59 kilos but can only try and if I start putting on weight instead of my stall I know it’s still not dialled quite right. My Tanita scales say I have lean mass of 39.5kg. Thanks

#28

Resting Metabolic Rate
http://www.mettest.net/resting_metabolic_rate_test.html

#29

I’ve been strict keto for five months and also not losing hunger. I eat three meals a day and maybe 3x this whole journey have I skipped a meal from non-hunger.
I, too, come from a restrictive eating background, coupled with over exercising. Guess what? The body systems and particularly the metabolism DO NOT like that! And I did it for years, so five months is nothin’. Im 5’3" and eat waaaaayyyy more calories than you do - closer to 2000 per day. I am renewing my metabolism and recomping my body (no scale weight to lose) and it’s working great for me.
I’ll admit I read about all these fasters on here and can not FATHOM how it’s done when I can’t even skip a meal. But we’re all different and as long as I’m enjoying keto (I am) and getting NSV (I am) and my blood markers are good (they are) then it’s working! I will NOT starve my body into fasting or skipping a meal as that would be a huge step backwards in my case.
Oh, and I also love breakfast. I’m an early riser and my metabolism seems most active (energy, etc) at that time so I’m not one to skip breakfast, ever. I could skip dinner or make it real light from time to time. Even lunch is beginning to appeal less and less and I eat lighter but breakfast I slam the fat and protein and my body thanks me.
I believe in body rhythms and if you want breakfast, you could skip another meal and see how that suits you. Just because most ketoers skip breakfast doesn’t mean it’s right for you or right for you at this time.

#30

I am nearly six months Keto and some days I am really hungry and some days not. I have recently decided that now that I can hear the hunger signals, I will listen. Sometimes it’s likely as simple as not eating enough at my last meal and I am hungry and sometimes i am distracted and forget to eat. I really try to listen to my stomach and ask myself, “am I really hungry?” Most times it comes back as “Nope, I am fine.” But I have to really listen to my body. If I am genuinely hungry, I eat. I assume I am fat adapted this far in and have been able to fast for 24 hours a few times but at this point I am not looking to fast longer.

(LUIS) #31

I’m not telling u to increase calories … just fix your ratios… more fat… less protein… woth your LBM you should not be eating more than 50g of protein on a daily basis

#32

I agree w/ you. I cannot miss breakfast; however, I’m finding now I can do a light lunch and then have a bigger dinner. It seems to be working for me.
And I just adjusted my macros so they are more in line w/ what I want. :smiley:

(Christina) #33

Sorry, Claude, I wasn’t clear. When I said eat breakfast, I meant more the TIME of breakfast, not the meal. A meal at noon is lunch, no matter if you eat eggs and bacon. I meant eat at 7 or 8 am, next meal at noon, next meal at 5 pm. Nothing later than that. This approach has really helped my hunger cravings. Again, we are all different so this may not help you, but give it a try for two weeks and see.

I also have heard from several experts that it is really good to not be too rigid in an eating pattern, so your body doesn’t anticipate and conserve energy. That’s why feasting and fasting can work. So - try this change and let your body rest into it, then switch it up again!

(Christina) #34

Adjusting my macros to more protein and less fat worked for my hunger cravings. Fat makes me super hungry!! And I didn’t lose weight until I switched to higher protein and stopped eating after 5 pm.

We are all different so it’s just a matter of tweaking until you find what works for you personally.

(Ron) #35

Can you say that losing weight again was a combination of both or possibly just one or the other?

I ask this because I also find better satiety with higher protein levels but as I upped my volume consumption my weight loss slowed.(even though I maintained my caloric levels). I also found that if I ate later in the day I would slow weight loss. My solution has been to eat my proteins at whenever I want and not count macros for some of the week and fast at least 2 days a week. Just wondering if you have tried each process separately with what results?

(Christina) #36

Actually I switched up my macros to more protein less fat at the 6 week mark. My hunger at that time did drop. Fat makes me hungry - I know - I’m weird! I was IF 16:8 but nothing was happening weight wise. I cannot EF due to adrenal issues. It was suggested I move my biggest meal to early AM and not eat after 4 and when I do this I am satiated and the scale has moved.

(Omar) #37

I observed for quite long time that sleeping right after eating can cause weight gain.