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Hack my Paleo breakfast........ And why I'm still hungry?

by (522)
Updated October 29, 2014 at 4:18 AM
Created October 19, 2011 at 7:29 PM

Please help!

I've been Paleo for approx 9 months now and have been egg-free for almost 2 months (eggs were causing digestive issues for me and my eczema and nut sensitivities have cleared right up after giving up eggs).

I had been eating eggs for breakfast every day and they usually kept me full until lunch. Now I'm eating 1 chicken fillet or 2 pieces of bacon each morning with some baked sweet potato and usually another veg or 2, like broccoli/cauliflower etc, all cooked with coconut oil.

The last week or so, I am hungry approx an hour after breakfast and simply have to eat again, the hunger pangs are ridiculously strong! I'm not dehydrated as I drink approx 3 litres of water per day and usually have at least half a litre before my breakfast.

I haven't changed my activity or eating patterns lately and have a desk job, so it's not like I'm running around straight after breakfast, burning off calories.

Can someone please advise what I can/should eat to keep myself full? I generally don't get this hunger after lunch or dinner, just breakfast. I would eat some butter with breakfast but butter triggers serious binge-eating issues for me so I try to stay away from it as much as possible.

Thanks so much in advance for any advice! :)

9d4ca743fec1ba6bec1ba75cb0f05e5b
10 · December 07, 2011 at 4:33 AM

As many of the excellent comments below mention, the chicken is not fat enough. Why a filet? Those are usually dry. Get a leg and/or thigh and eat the skin and gristle off the bone. Also, if you are not hungry enough earlier in the morning to eat a hearty breakfast, then you may be eating too much for supper the night before or too close to bed time. Early-morning exercise might help the appetite also.

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522 · October 22, 2011 at 11:34 AM

Steak yesterday for breakfast...... Was awesome! I ate it with some cauliflower stir fried in coconut oil, yum! Kept me fuller approx 2 hours longer than my usual breakfast :)

421492f8989c426af583520a3d5fd136
522 · October 22, 2011 at 11:32 AM

Thanks both :) I had a steak for my breakfast yesterday and it helped keep the hunger at bay for hours :) I'm guessing the steak I ate was approx 8oz...... I live in Europe and we generally don't measure in oz's here!

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522 · October 22, 2011 at 11:30 AM

Thanks The Quilt! I generally don't eat until approx 2/3 hours after waking, I'm generally not hungry until then. Guess I could try to eat approx half an hour after rising.......... I'll test this tomorrow! PS, what does BAB stand for?!

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522 · October 20, 2011 at 8:50 PM

Thanks for the tip Sam, I'll give it a shot! I tried 4 pieces of bacon with today's breakfast and it kept the hunger away much longer than usual. It's steak on the menu for tomorrow's breakfast, I'm looking forward to the experiment!

987245b845fb284e7866cfb133e94e09
40 · October 20, 2011 at 2:56 PM

I also try to save my carbs for in the evenings. I'm not hungry when I'm asleep and a good breakfast keeps me going a while. Hope your next bfast is better!

Ed71ab1c75c6a9bd217a599db0a3e117
25467 · October 20, 2011 at 12:11 PM

50 to 75 grams of protein within thirty minutes of rising destroys all hunger. If you are hungry later you did not eat enough at the BAB. Leptin rx 101 there.

6120c989fd5b69f42a0834b69b87955b
24538 · October 19, 2011 at 10:30 PM

"Steak, its what's for breakfast." I'm with Travis 100% on this. If I have a large steak at breakfast I don't even think about food until late afternoon or even dinner time.

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522 · October 19, 2011 at 8:43 PM

Thanks Dr. Nebak - I'll skip on the carbs for now and try to load up on protein and fat for my breakfasts, maybe with my usual veggies as well.

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522 · October 19, 2011 at 8:42 PM

Hi Travis, thanks for this idea! I've got bacon cooked for tomorrow's breakfast but will pick up some steak for Friday's breakfast. I'm interested to see how it works out!

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5531 · October 19, 2011 at 8:35 PM

Totally agree with Dragonfly, I could eat a pound of bacon and 6 eggs but have a hard time finishing half a pound of ground beef scrambled with 3-4 eggs.

Ce41c230e8c2a4295db31aec3ef4b2ab
32518 · October 19, 2011 at 8:09 PM

Depends on the thickness/leanness of your bacon. Check out Fitday.com for average macros. Hamburger, or better yet, steak is going to give you more protein than bacon.

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522 · October 19, 2011 at 8:00 PM

Thanks Rockgrrl, I had been eating just meat and scrambled veggies for a few weeks but introduced the sweet potato this week to see if it would help with my hunger issues. I guess I'll just need to experiment to see what will work for me!

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522 · October 19, 2011 at 7:58 PM

Thanks Melissa! I've pre-cooked some breakfast foods this evening so will bring 4 pieces of bacon for tomorrow's breakfast and see how that goes. I've been considering eating ground beef for breakfast so might mix that up with some veg for a change, thank you for the idea!

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522 · October 19, 2011 at 7:56 PM

Thanks for your answer Kewpie! The chicken fillet would roughly be about 2 thirds of the size of my hand, I'm not sure how many grams that is? I'll definitely up my intake of protein in the mornings. The only oil that I use is coconut oil, I really don't like the taste of olive oil and haven't tried any other oils yet!

421492f8989c426af583520a3d5fd136
522 · October 19, 2011 at 7:53 PM

Thanks so much Dragonfly, I'll definitely give this a go! I'm not sure what would equate to 40-50g of protein........ How many pieces of bacon is that, at a guess?

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7 Answers

Ce41c230e8c2a4295db31aec3ef4b2ab
9
32518 · October 19, 2011 at 7:35 PM

I would eat more protein. What you described would not be nearly enough for me! I generally try to eat 40-50g of protein for my first meal.

Cc7381bd787721575ea9198048132adb
5531 · October 19, 2011 at 8:35 PM

Totally agree with Dragonfly, I could eat a pound of bacon and 6 eggs but have a hard time finishing half a pound of ground beef scrambled with 3-4 eggs.

421492f8989c426af583520a3d5fd136
522 · October 19, 2011 at 7:53 PM

Thanks so much Dragonfly, I'll definitely give this a go! I'm not sure what would equate to 40-50g of protein........ How many pieces of bacon is that, at a guess?

Ce41c230e8c2a4295db31aec3ef4b2ab
32518 · October 19, 2011 at 8:09 PM

Depends on the thickness/leanness of your bacon. Check out Fitday.com for average macros. Hamburger, or better yet, steak is going to give you more protein than bacon.

421492f8989c426af583520a3d5fd136
522 · October 22, 2011 at 11:32 AM

Thanks both :) I had a steak for my breakfast yesterday and it helped keep the hunger at bay for hours :) I'm guessing the steak I ate was approx 8oz...... I live in Europe and we generally don't measure in oz's here!

Medium avatar
4
39841 · October 19, 2011 at 8:01 PM

Try eating only a steak for breakfast. I had about 16oz of top round for breakfast a few hours ago and I'm not going to get hungry for another few hours.

421492f8989c426af583520a3d5fd136
522 · October 22, 2011 at 11:34 AM

Steak yesterday for breakfast...... Was awesome! I ate it with some cauliflower stir fried in coconut oil, yum! Kept me fuller approx 2 hours longer than my usual breakfast :)

421492f8989c426af583520a3d5fd136
522 · October 19, 2011 at 8:42 PM

Hi Travis, thanks for this idea! I've got bacon cooked for tomorrow's breakfast but will pick up some steak for Friday's breakfast. I'm interested to see how it works out!

6120c989fd5b69f42a0834b69b87955b
24538 · October 19, 2011 at 10:30 PM

"Steak, its what's for breakfast." I'm with Travis 100% on this. If I have a large steak at breakfast I don't even think about food until late afternoon or even dinner time.

9d43f6873107e17ca4d1a5055aa7a2ad
4
56616 · October 19, 2011 at 7:48 PM

I would double the bacon and maybe switch the chicken with ground beef so you can get a better balance of fat and protein.

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522 · October 19, 2011 at 7:58 PM

Thanks Melissa! I've pre-cooked some breakfast foods this evening so will bring 4 pieces of bacon for tomorrow's breakfast and see how that goes. I've been considering eating ground beef for breakfast so might mix that up with some veg for a change, thank you for the idea!

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7223 · October 19, 2011 at 7:39 PM

I don't know what size the chicken filet is, but 2 slices of bacon is not anywhere near as much protein as two eggs. I think you need more protein. And, on days you eat chicken you may also need more fat. Do you put butter or other healthy oil on your veggies?

421492f8989c426af583520a3d5fd136
522 · October 19, 2011 at 7:56 PM

Thanks for your answer Kewpie! The chicken fillet would roughly be about 2 thirds of the size of my hand, I'm not sure how many grams that is? I'll definitely up my intake of protein in the mornings. The only oil that I use is coconut oil, I really don't like the taste of olive oil and haven't tried any other oils yet!

26a07254d95c7be81d97422fc9d26aec
2
20 · October 19, 2011 at 8:29 PM

Dr. Nebak here, You need the equivelant of 4 to 5 eggs in protien and fat. The more carbs you eat the hungrier you will become. Chicken lacks the fat so add bacon to chicken. Unless you just really want the sweet potato I'd recommend eliminating it. Broccoli and cauliflower are good choice.

987245b845fb284e7866cfb133e94e09
40 · October 20, 2011 at 2:56 PM

I also try to save my carbs for in the evenings. I'm not hungry when I'm asleep and a good breakfast keeps me going a while. Hope your next bfast is better!

421492f8989c426af583520a3d5fd136
522 · October 19, 2011 at 8:43 PM

Thanks Dr. Nebak - I'll skip on the carbs for now and try to load up on protein and fat for my breakfasts, maybe with my usual veggies as well.

559b7b55ca2b24e5eec8e628c21bf69d
1
30 · October 20, 2011 at 4:01 AM

Fat sends the message of satiety to your brain, your breakfast is pretty void of fat except for the coconut oil. Add a few nuts or some almond flour pancakes.

421492f8989c426af583520a3d5fd136
522 · October 20, 2011 at 8:50 PM

Thanks for the tip Sam, I'll give it a shot! I tried 4 pieces of bacon with today's breakfast and it kept the hunger away much longer than usual. It's steak on the menu for tomorrow's breakfast, I'm looking forward to the experiment!

3f11b5fda91063846bba45daac3541bd
1
1186 · October 19, 2011 at 7:58 PM

Even if you need more protein, to feel so strongly hungry after one hour seems unusual with that amount of fat and fiber. One experiment would be to try the same meal but skip the sweet potato and see if that helps give you a slower burn.

421492f8989c426af583520a3d5fd136
522 · October 19, 2011 at 8:00 PM

Thanks Rockgrrl, I had been eating just meat and scrambled veggies for a few weeks but introduced the sweet potato this week to see if it would help with my hunger issues. I guess I'll just need to experiment to see what will work for me!

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