I can eat several cups of coconut oil, almond butter, or sour cream (full fat) and not feel full. Same story with avocados and nuts. I don't feel satiated even after eating a big fatty steak. So I tend to overdo fat in my diet, and I think this is why I gained weight on Paleo.
I think my satiety signals respond better to the volume of food than the fat content. Smoothies work really work for satiety for me. Green smoothies (spinach, tomatoes and some berries) made with water fill me up really fast. Two cups of green smoothie with little fat makes me feel really full. Two cups of cheese/sour cream/almond butter will not have the same effect...
I know fat doesn't make you fat. But calories still count. I just think I consume excess calories from fat sources, because my body is not able to recognize the signals from fat for some reason.
Why don't I feel full on a high-fat diet? I eat plenty of protein (100-150g). Do you think I have abnormal gastrointestinal satiety signals? For your information, I am 23, female, 5 ft, 129lbs. I recently gained about 10-20 lbs on Paleo.
Insulin and leptin regulate appetite and satiety.
Fat does not illicit an insulin or leptin response, so it does a poor job of regulating appetite. Protein illicits an insulin response, but in the absence of carbohydrate, glucagon will be secreted from the pancreas to raise blood sugar. Starch boosts both leptin and insulin, so you'll have an easy time regulating your appetite when you eat natural (non hyper-palitable) meals with a balance of protein fat and carbs.
Remember: N=1 and YMMV. Not everybody responds to macros, micros, individual foods, etc in the same way. Some folks' satiety is driven by fiber, some by fat, others by protein. Figure out what works for you.
I have this exact same experience. I'm 5'2", 125lbs and eat about 120 grams of protein each day. When I go lo carb though (below 50g) I overeat on fat because I just cannot get full. As a result, I end up gaining close to 10lbs every time I go lo-carb. I've found that adding in starchy vegetables, more fruit, and just general carbs (sometimes rice, but still only getting around 100g of carb a day) has really helped me to realize when I'm sated and cut my calories down.
hey again, friend :) this is why i think seeing a nutritionist might work for you like i said the other day... with a history of ED's, not only is your body messed up, but your mind is. it takes a long time after struggling with food issues to actually be able to hear your body when it speaks. you aren't broken forever, though!
for me, i know i cannot just ask myself when i am full... because that's a twisted game for me (almost always is emotional/used to judge my "success for the day" and often ends in overeating or a binge). it's much better to ask myself when i am truly hungry enough for a meal, and then eat according to my plan, not to ask if i am full while i am still eating. i am rarely "full," but am gettin better about hearing my body's signals of hunger.
getting into a meal plan for now could help you mentally relax and physically teach your body when to be hungry and when to just move on because you are emotional. when you have gone through phases of starvation and phases of overeating, it's hard to be objective on what you even are feeling anymore. we get so used to disconnecting and using/abusing our bodies that it's hard to listen when they talk. it isn't your body causing problems, but a brokenness in your heart (although proper nutrition helps!). sending you big hugs.
Richard over at Free The Animal ran a trial with potatoes for satiety: http://freetheanimal.com/2012/02/synthesis-low-carb-and-food-rewardpalatability-and-why-calories-count.html
My own experience bears this out too. When my hunger feels out of control, instead of getting all snacky-snacky, I make a smoothie with ice, coconut milk, almond butter, banana, and either some other fruit (peach, blueberry, blackberry) or a scoop of cocoa powder. Kills hunger every time.
I've also been making a breakfast of steamed sweet potatoes and plantains with butter and cinnamon. Two fried eggs if I need more.
So another vote for upping the carbs in measured doses. I can certainly go crazy with rice, so I have to be careful with that one.
Good luck to you!
I had this same problem and I finally figured it out: when upping one macronutrient, you need to watch the others-- you can't eat the same amount of carbs and protein you were previously eating. ON that note, what I now do is restrict my protein intake, but make sure I am getting plenty of carbs (sweet potatoes mostly-- it seems like you may not eat many carbs and this can really agitate hunger). Every time I eat carbs I pair it with fat! NO EXCEPTION. In addition, I limit my fat intake to no more than 90 grams a day. But, I'm petite and it still comes out to 60% of my diet as: 2 tbsp coconut oil, 1.5 EVOO, natural fat from fish or meat, a few nuts, and maybe an avocado that day. You also need to watch what fats you are consuming. I go heavy on the saturated and make sure my omega-3 intake is solid, but keep the o-6s low. MUFAs are just an addition to my diet like, "Hey let's put some EVOO in this salad...or top a salad with avocado." (Saturated and MUFAs are the only macronutrients NOT toxic in excess)
I agree about upping the protein so its closer to the 150gr that you mention. With that, lower your fat a bit.
I'm curious - is this really just a Paleo diet thing? Did you have better/accurate feelings or signals of satiety before?
Hi! Maybe your system is still off kilter, maybe not. I don't think you have been eating normally long enough to really know. I know that when you are recovering from an eating disorder, your body craves all sorts of weird things and goes through of changes.
I am glad you are hanging in there :-)
Eat Fat, Get Fat? 8 Answers