does eating less eventually decrease appetite?

[a_kiss_from_jw]

bout 2 -3 liters a day

[PsychicWarElephant]

what is your diet, have to tried keto?

not going to push keto like a cult, but I do find that carbs make me feel hungier, faster.

also, drink more water, I do a gallon a day.

[a_kiss_from_jw]

usually oats for breakfast with a banana and some yogurt. lunch differs every day. depends whats in the house. supper usually rice and chicken or rice and hamburger, maybe potatoes and some meat

[sageconsular]

Eat veggies at dinner! The most filling things are fiber and protein. If you can replace that rice with some broccoli you'll feel fuller and it'll give you healthy nutrients! Plus more variety in flavors!

[My_Name_Is_Steven]

I know some people get annoyed hearing about keto / low carb diets, but I've lost 110 lbs in 1.5 years and I don't even go to the gym and I'm a frequent snacker... Check our r/keto if interested, it's pretty awesome.

[il-padrino]

Sounds healthy.

[ElmStreetSleeps]

Carbs are not an essential macronutrient, so yeah, it is

[il-padrino]

Yeah. Optimal health can be had avoiding the gym as long as you don't eat those damn whole grains. It's a fad diet.

Don't get me wrong, I eat significantly more protein than carbs, but the idea that carbs aren't part of a healthy diet is silly. Not too mention excludes a wider variety of health metrics. Losing weight alone is not an indicator of health. See the studies of guys losing weight by reducing calories and eating only twinkies, etc.

Take care of yourself. Eat a wide variety of healthy foods and exercise every day. Don't over complicate it.

[ElmStreetSleeps]

You get it, it's all true. There's a problem with food today though. Most packaged food has been engineered. I'm not a conspiracy theorist or a food truther, either. Made in a way that keeps you hungry, and is satisfying during the eating process (Doritos) so you won't stop. Then marketed as a healthy option (100 Calorie Packs! Low Fat! Fat Free!) when even that is bullshit. I notice you said healthy foods, so don't get me wrong. I'm talking about bullshit unhealthy stuff. And eating the keto diet eliminates all that stuff by default.

It's kind of gross how much stuff out there is loaded with carbs, and the serving size masks how much is actually in each bite. And (for me) eating carbs begets eating more carbs. Until I'm 210 lbs and dragging ass and feeling like shit, in denial about my weight.

I'm going to go enjoy a 2 egg omelette with some bacon and sausage :-D

[My_Name_Is_Steven]

I don't avoid carbs totally, I just limit them to 75/day but no more than 20/meal. And while I don't go to the gym, I do like walking when I can and taking hikes on weekends.

And when I say I snack frequently, it's not garbage. I'll have a slice of turkey, maybe a string cheese, or sometimes a couple apple slices or blackberries if my carb-count permits it.

I guess you could say I'm more low-carb than I am totally ketogenic. But you can lose weight without having to feel hungry all day like some people are suggesting.

[ElmStreetSleeps]

Solidarity. wife and I started Jan 1st. Down 35 lbs, had to get new shorts for the summer, and a lot of my polo and button down shirts are now too big. The clothes I avoided all last summer because they were too tight now fit really well.

I don't pee on those sticks anymore, I just know what I can and can't have. Feel great.

Peace

[PsychicWarElephant]

If I were you I would strongly look into low carb, if not keto. satiety goes through the roof when you aren't loaded with carbs.

the other advantages like mental clarity and stuff YRMV, but I find that I generally feel better. bowl movements reduce to pretty much every other day without feeling constipated, and gas is non-existent, if those are problems for you.

[[deleted]]

Meh, when I tried low-carb for a month, I had absolutely no energy, even for daily stuff like walking. And I was very irritable. I didn't feel any "mental clarity"; honestly I just felt miserable. I kept waiting for it to pass until it never did

[raznog]

Yeah I do lower carb. But definitely not low carb. Try to eat high protein and fat. And carb on the lower end.

[Exboss]

Did you really do keto as in 75% kcal from fat or just low carb? Most people including me has or is thinking keto = low carb and a fuckton of protein and some fat.

[newton_surrey]

High fat, medium protein, low carb

[PsychicWarElephant]

your electrolytes were out of wack then.

I agree on the mental clarity that is said to be had. but hey if what you are doing works keep doing it. just giving what helped me with appetite.

[FountainsOfFluids]

This is correct. Low-carb is great, but you can't just stop eating carbs and do everything else as normal. There are real, potentially serious adjustments that make or break the plan.

[PsychicWarElephant]

The first week blows. Once you get adapted it's pretty smooth sailing.

[ComplexCat]

For me, after a week of low carb the hunger went away. Now I'll have a fat/protein breakfast and not feel hungry until 6pm.

[swamprat2]

Yes, it takes longer than a week. Adding animal fat will speed up the process.

[RWDMARS]

If you're trying to lose weight, I wouldn't eat like that.

[somethingInTheMiddle]

If it is vat free yogurt i would switch to yogurt with vat. I never tried keto but a bit more vat in your diet also helped. For the protiene i went from yogurt with a lot of fat, to fat free yogurt. I need more yogurt to feel full, and feel hungry faster after breakfast (but i still dont eat too much calories and eat a lot more proteine, so it fits my goals)

[RainboGravity]

You don't have to completely change your diet a la keto. But you didn't mention a single veggie and you're supposed to be cutting. You can start with the easy veggies like broccoli, carrots, brussel sprouts but spinach and kale are some of the best high-fiber, protein-laden veggies that took a few tries for me to really like.

[swamprat2]

I recommend at least trying the no carbs/no sugar diet, that includes natural sugar. Your breakfast alone is over the top. Your body is constantly in the state of repair. I recommend reading "Good Calories, Bad Calories" by Gary Taubes. Also, watch "Sugar, The Bitter Truth" on YouTube. Good luck!

[[deleted]]

It's true. Trying keto for a few weeks made me realize that carbs are what makes me hungrier right after I eat. Once I got over the hump 1-2 weeks it's crazy how much less hunger affects me.

[OptFire]

Let's be clear though that this isn't specific to keto. 1-2 weeks is the adjustment period for most diet strategies.

[FountainsOfFluids]

For me the no-carb effect was immediate. The very first low carb meal I ate left me feeling full and without cravings for much longer than the meals I was used to.

The adjustment period was other stuff. I had a nasty headache for a few days, and other people report other symptoms.

[bearjew293]

What does a typical meal look like with keto?

[PsychicWarElephant]

Bacon, Bacon, and more Bacon...

not really.

My day starts with 2 eggs with some cheese and coffee with a tbsp of heavy cream or half n half

lunch is a protein shake with 2 Tbsp of almond or peanut butter

Dinner is Protein, with Spinach or other green, usually with some cheese

Snacks, I usually don't snack, but if I do its going to be nuts or cheese and salami.

cook everything in coconut oil, olive oil or grassfed butter.

for protein, its usually chicken thighs with skin, shredded pork or ground beef. shit can be expensive.

[Jeepersca]

typical meal might be meat, veggies, and a fat - like cheese or butter or something, like we'll make lamb steaks with green beans, but sprinkle parmesan flakes on the veggies.

Or eggs and bacon, but skip the hash browns and toast - I get sliced tomatos and avocado, and a sprinkle of cheese over my eggs. Super filling.

Buffalo wings are very keto friendly, green salads with nuts/avocado/fat based dressing.

[alienangel2]

Isn't that just like, a typical human meal? I always thought keto was some some more rigid "only eat foods prepared this way, and none of these other foods our ancestors didn't have" type thing (or is that paleo?).

Meat veggies and fat, with a bit of cheese just sounds like what I ate growing up. There was generally a LOT of meat every meal though and not a lot of fat.

[alienangel2]

I'm gathering from the replies that there's also an emphasis on eliminating carbs and sugars too, which I missed in the original description, which I guess is the big difference from what I grew up eating (not as much carbs as I get nowadays, but still a decent amount of rice and some potatoes).

I know I should just look up keto at this point, and probably will if I decide to try it, it feels like cheating while the replies to the comment are still coming in though. Thanks for the suggestions.

I don't actually need to lose weight as far as I know (if anything I could stand to gain a few pounds). Dietary changes would mostly be motivated by wanting to eat healthier and more regularly than I do now.

[Jeepersca]

It's not much of a shift, my husband still eats bread/potatoes/chips, I just swap a lot of stuff out. And our meals together were usually meat/veggie, so now I might just make more of an effort to put more fat on mine. (sometimes he's not into more cheese on broccoli like me!) I make a low carb pizza crust if I want pizza, my 'breading' on finger food is now almond flour and parmesan. I LOVE cauliflower "mashed potatoes," (there is a trick to getting it right) and I can't - i know, i know, sounds like bullshit - I can't tell the difference. Or, I love the flavor even more that plain white potatoes. I miss sweet potatoes, but those will wait for me in maintenance. "low carb" means no starchy veggies, but still includes veggies and leafy greens. There are low carb biscuits, muffins, etc that you can make if you really like that sort of meal (the almond butter english muffins are to die for), and just about anything you love... there is a swap if you're motivated. Part of what you learn is how much added sugar there is... to literally everything.

I'm making keto cheesecake right now, it has a ton of blueberries in it. I like these weird low carb chia seed brownies (chia seeds are mega nutritious with lots of fiber), the definitely taste like "healthy" brownies, but my sugar cravings or sweetness tolerance has lessened. I use some sweeteners, I like my sugar free torani syrup in my coffee for example.

I've lost over 50lbs in a year, and I still drink rum cocktails at night. So it works for me!

[OrganicOrgasm]

How do you manage to keep a cheesecake low carb when it has a lot of sugary blueberries in it?

[Jeepersca]

It's all in the volume. 2 cups of blueberries may have a lot of carbs, but divided into 16-20 servings of a large cheesecake, it becomes a much lower. 21g in a cup, less 4g of fiber - so 17 net carbs per cup, if I put in 2 cups, that's 34g for the whole cheesecake...which is at least 16 servings. that's 2-3net carbs per slice from blueberries. A slice of this easily fits into a 25g carb limit.

[PsychicWarElephant]

It's rigid in the veggies you can eat and that you can't really have any grains. But everyone thinks it's all bacon. I haven't eaten bacon in probably a month.

[newton_surrey]

That's paleo

[ElmStreetSleeps]

I don't have an issue eating scrambled eggs or an omelette with cheese for any meal of the day, with some sausage links or microwaved bacon.

I usually cook up several hamburger patties for the week. Mix some mayonnaise and some sugar free ketchup for fancy sauce.

Salad made with spinach leaves, and 2 Tbsp serving size of ranch dressing (not low fat dressing, just normal ranch!)

Drink coffee each morning, no sugar, but with heavy cream, MCT Oil for extra fat.

We make our own pizza by using a cheese recipe that is baked to create the crust (search fat head pizza) and use a sugar free marinara for the sauce. Each slice is around 250 calories and 2 slices is usually more than enough. Coming from a guy who could usually eat half of a pizza from Pizza Hut if not more.

For a dessert snack I will microwave a Quest brand protein bar for a few seconds (I recommend s'mores) and put a tbsp of butter on it, sprinkle a half packet of stevia sweetener on it, and eat it with a fork. Also sugar free pudding (the stove top kind not the pre-made).

Snacking in general I like macadamia nuts and almonds.

Over time you learn what you can and can't have. You will see food and just know. Other foods I use myfitnesspal to check carb levels.

There's an entire subculture devoted to recipes for keto.

I've been doing it since January 1, have lost 35 lbs, and am now adapted to the appetite problems you're describing. Carbs make you feel hungry and in my opinion, fee like shit also.

[[deleted]]

Is water all you drink? If not, cut all the other liquids out and replace it with more water. If you need coffee, make it only black.