Hi guys, I have been on the keto diet for three weeks now. Look great and lost about 13 pounds so far. Three days ago, i started loosing almost 1 pound a day and i was excited. I checked signs of being fat adapted and not feeling hungry was one of them, however, I feel hungry more and more. Should I increase my calorie intake? I am eating about 1455 calories a day, sometimes more and suddenly I am always hungry. I always have incorporated IF into my diet plan and usually that gave me no issues, lately, I have been feeling like I will die if I do not eat first thing after I wake up. Should I be more careful of something like being stricter with my carb intake? Etc.
They said hunger suppression is a sign of being fat adapted
Madeleine
#2
I find hunger varies a lot for me, and I can’t always figure out a correlation (with sleep, or exercise, or carb intake). I do fine fasting for several days at a time, but then sometimes out of the blue I feel like I have almost bottomless hunger.
Are you eating enough protein?
[Edited because I can’t type…]
AnnM
#3
Are you more active now! I sort of sailed through the first 2 months of keto and then started a new job. Suddenly I was getting up really early, and walking & stair climbing a lot (public transport). I found that I was starving after I got to work and had to have a big breakfast (500-600 cals), and also had to eat lunch. So if your schedule or activity level has changed, then maybe you need to eat more.
Q_ish
(Q Ish)
#4
No I am less active. With my schedule now, have not much time to exercise. I used to hit the gym 5 times a week now I am lucky if I do two cardio sessions.
juice
(Running from stupidity)
#6
Key question, which leads to “are you tracking your food intake?” Along with “are you eating enough overall?”
AnnM
#8
OK. Are you stressed at all? I find when I’m stressed I eat more. And also, when I’ve been exercising regularly, and then stop for whatever reason, I want to eat more.
ava_ad0re
(Katie the Quiche Scoffing Stick Ninja )
#9
Becoming fat adapted usually takes 6-8 weeks for people who DO NOT have any of the following issues, and for them it may take longer;
Metabolic syndrome is characterized as three of the five following:
High blood sugar
Excess stomach fat (abdominal obesity)
Low high-density cholesterol (known as HDL)
High blood pressure
High triglycerides (fats produced by the liver when dietary sugar and carbohydrates are too high)
This is not a sign of fat adaption at all.
atomicspacebunny
(Bunny)
#10
That’s when I eat, I take a look at my blood sugars and double check them with different glucose meters to see what the real numbers possibly are when I am that hungry and log them to make sure I am not just imagining that I am hungry! If blood sugars look low I eat!
If you allow yourself to constantly feel famished, you will go cookie monster on any food within reach…lol
Ohioms
#11
The fact you are concerned and questioning is a good sign. If
time permits try watching ( YouTube) videos by Butter Bob and Dr Ken Berry.
They may help you with some answers. Also if you have 10 minutes
each day use the “Calm” iPhone/android site. It can help you refocus,
and at night is good for getting to sleep. First 30 days free to see if it works for
you. Also Dr Boz can give you some good insights (also on YouTube).
240lbfatloss
(Ken)
#12
What’s probably happening is that you’re having a nice Leptin response from all the fat you’re eating. It’s normal. This especially happens with folks coming off a low fat pattern. You body isn’t used to it so you’re fairly sensitive to Leptin. Take advantage of it and don’t eat unless hungry, no matter what a calculator tells you.
4dml
#13
If your hunger-satiety signaling is not broken, its generally wise to listen to it. There are times (it may be triggered by block fasting, stress, exposure to cold, hormones, exercise) when my satiation is tied to the food volume. When this happens, I address it by eating a large amount of low calorie food. Nothing trumps vegetables in this aspect. I have been known to eat a pound of broccoli, or a head of cabbage, or a huge eggplant. I’ve made salads that literally weighed 2 lbs. I am not a low carb zealot, my body can handle 100-200 calories and 20-30g carb as a side dish to a meal. YMMV.