how to eat healthy without being hungry all the time?

Just run 100 mile weeks.

Get chronometer and you will realise how much volume you need to be eating for the healthier foods as they digest very efficiently. 1KG of sweet potatoes is a meal for me, 350g rice (dry weight) etc.

Try and hit 1000 cals for each meal otherwise it's not a meal it's a snack. That's very easy to do with dense fatty foods like cheese or burgers as a couple bites is 500 cals. With fruit and veg the water and fibre content is much higher so you will need to take in way more volume to feel full longer. Great if you are like me and love eating.

205 is the new 175. let pieholes be pieholes, bruh

Your problem is that you don't know what is healthy. Yesterday's lunch was not healthy.

My key has been cutting down drastically on sugar and fast carbs. From what you mentioned I'd get rid of the bagel and the rice and have only one whole piece of most fruits each day. Lower carb beer if you find one you like. More meat and nuts ok.

I dont always drink beer but wrote:

My key has been cutting down drastically on sugar and fast carbs. From what you mentioned I'd get rid of the bagel and the rice and have only one whole piece of most fruits each day. Lower carb beer if you find one you like. More meat and nuts ok.

Terrible advice I bet you're fat and slow. Africans eat tons of rice and fast carbs. Meat and nuts are too weight bulking for running.

Try to eat a lot more healthy fats and nuts

Eat choc chip energy bars for snacks in between meals (or whatever it is u like)

Saturated fats (not seed oils) = satiety. Butter, coconut oil, avocado, eggs, pastured animal fats.

Honestly, just dont think about it.

Not trying to be mean here,

But the way you detailed what you ate item by item says that your thinking about food too much. If you're running 60 mpw, your likely not fat otherwise youd have inury problems at that mileage.

So really dont worry. If you exercise and just dont think about food and eat slowly you will never gain weight.

Honestly, the ONLY reasons people gain weight and I really mean this is there emotions get the best of them; specifically these are the most common reasons.

They eat 'recreationally' (friends go out they eat to be social, TERRIBLE, just say no, do not offer explanations, the same thing they taught you with drugs back in grade school)

They are not busy enough, or they are doing mind numbing work and eat to stimulate themselves out of boredom.

If you are stuck in a terrible mind numbing job leave, do whatever it takes, seriously. If this is absolutley not a possibility consider if you might have adhd and get adderall and it will knock your appetite and boredom eating away.

14:05 wrote:

I dont always drink beer but wrote:

My key has been cutting down drastically on sugar and fast carbs. From what you mentioned I'd get rid of the bagel and the rice and have only one whole piece of most fruits each day. Lower carb beer if you find one you like. More meat and nuts ok.

Terrible advice I bet you're fat and slow. Africans eat tons of rice and fast carbs. Meat and nuts are too weight bulking for running.

African RUNNERS (who run 120 miles/week) eat a ton of carbs with very little fat. Non-runner Africans also eat a lot of carbs, but they don't have easy access to high calorie fatty foods, so I wouldn't use that as a model.

A bagel has a ton of empty calories. I would never eat bagels if I were trying to drop weight. In a maintenance mode, the only time I would have 400 calories of high glycemic index carbs (that's what a bagel is) is immediately following a workout.

In general, I'd say get used to being hungry.You should be hungry sometimes. And when you eat, you should eat a bit and wait a while to see if you're still hungry an hour later. Then eat a tiny bit more.

The easiest way to eat healthy without being hungry is to just eat healthy. What you've described is garbage. There's a lot of literature out there, but realistically, if you stick to exclusively healthy foods, then you will probably be full long before you've met your calorie needs as an athlete. Go for huge quantities of fruits and vegetables and a bit of lean meat every day. A chicken breast fillet is like 100% protein with only 100 calories. It's also delicious and filling. A pound of brussel sprouts is also delicious (after an hour in the oven), and has basically zero calories. I make soups in my Vitamix at least three times/week. I just roast a random assortment of veggies, and after they're done I toss them in the blender with broth and spices.

fffdsfdfd wrote:

How can I eat reasonably healthy and not be hungry all day?

Cut all grains (bread, pasta and rice). Eat only as much veggies as you need for vitamins, and avoid fruits. (They are full of sugar.)

Eat lots of red meat rich in sat fat. That will keep you satiated.

fffdsfdfd wrote:

How can I eat reasonably healthy and not be hungry all day?

Eat a little bit every 2 hours instead of a bunch of food two or three times a day. On average, you are burning through about 100 calories every hour. Shoot for 200 calories every time you eat. An example would be to eat half the sub. Two hours later eat the other half. Two hours after that, eat the bagel with cream cheese.

Yesterday you were hungry because you ate very little calories. Even though you were really hungry at suppertime, you should have eaten a small portion and waited 2 hours to eat another small portion. If you want to drink a beer, an average beer is 200 calories so that should equal one meal. Maybe you should have had a beer with that no calorie salad you ate yesterday. Remember, drinking 2 beers is like eating 2 donuts.

I've been eating this way for years and rarely get hungry for more than a few minutes. I always try to have a snack available if it may be longer than two hours between when I can eat. Right now I am 5'8", 130 lbs (51 years old)

You aintzz training for the Olympics, run,eat, enjoy life.

I have a similar build to you (slightly taller just bragging), what I have learnt is to eat nuts when I feel hungry in the afternoon. If you have a nut allergy look into something else, carrots perhaps. Chicken breast is fine. Somebody said when you are hungry have a glass of water. Losing weight will help your running. Avoid cheese it's a toxin mate.

I've lost 8 pounds since January 1, trimming my weight from a (for me) bloated 175 to an almost reasonable 167. (I'm 5' 11" and 58.) I've done that as I gradually overcame old injuries and increased my training to where it is now, about 40-45 mpw.

Here's my typical daily diet:

BREAKFAST:

--1/2 cup of granola w/berries or banana and some 2% milk. (On midweek days when I've taken longer runs: same amount of granola w/a fair bit of yogurt, a couple of teaspoons of honey, and berries)

--cup of coffee with a fair bit of milk, no sugar

--vitamins w/3/4 of a cup of Naked green juice

LUNCH:

--microwaveable Campbell's soup or chili

--Chobani yogurt, the basic portable size (one cup? one-half cup? whatever it is)

--one or two pieces of fruit (apple, banana, cutie, etc.

DINNER:

--before dinner, a handful of milled baby carrots w/hummus dip

--a big Martini (500 calories)

--a big plate of salad: spinach, romaine, tomatoes, green pepper, cuke, canned corn, often some chicken breast, w/homemade vinaigrette dressing (x virgin olive oil, two kinds of vinegar, anchovies, capers, soy sauce, Worcestershire sauce, Grey Poupon mustard)

--occasionally, before dinner, a bit of Brie w/Triscuits

That's my usual daily fix.. I almost never have desserts at home. No obvious junk food except the Martini. No pig-outs on cake, cookies. Not a whole lot of gluten.

Occasionally a steak w/salad and a nuked potato. Occasionally Popeyes chicken, biscuit, red beans & rice--and I ALWAYS gain at least a pound, sometimes more, at the next morning's weigh in.

If I dropped the Martini, I'd have lost the weight a lot sooner.

I consider myself an omnivore. But I've wanted to lose this weight very badly, and so I found a diet that provides pretty high quality nutrition (except for the evil Martini) and that I actually enjoyed.

Lessons? Keep the high glycemic stuff to a minimum--except right after a long run, when, at least in the summer, I throw down a big homemade smoothie. NO SODA. Keep the sugar-based sweets to an absolute minimum. The Martini is a lot of calories, frankly, but I think it's better for weight loss than three beers with all their carbs.

Lots of water. Portion control! I measure the granola with a 1/2 cup measure that I keep right in the granola container. It's easy to overdo on cereal. I don't.

And here's the key thing: I'm never starving. I get hungry by lunch--and then I have lunch. I get hungry for dinner--and then I go home and have dinner. I don't snack between meals--although if I happen to stay home during the day, then I DO snack. So find a way of making snacking difficult.

Don't keep your vice-snacks around. I love salted mixed nuts, but they've very high caloric density and if I kept a can around, I'd gorge. Same with ice cream. I just don't bring it home. If you can't control yourself around a particular food, don't buy it and bring it home.

One more lesson drawn from my diet: lots of roughage. Low caloric density in all that salad and baby carrots. Fill yourself in part with water and roughage. You need both, but they're also a way of gaming the "I need to feel full" part of your appetite.

Eat a lot of starches and little animal products.. Potatoes.. Beans ..Rice ..Yams..Whole Wheat tortillas and pasta ..corn. My favorite that keeps me full for a long time is my starch bomb burrito. Whole Wheat tortilla filled with beans and rice and potatoes and guac ..rolled up and topped with salsa

Best snack: frozen grapes.

Low calorie, good sugars, satisfies sweet tooth, and they are so cold that you have to eat them slowly :-)