Paleo Diet and Paleolithic Diet Questions & Answers

Question

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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! :)

flag	asked Oct 19 2011 at 19:29 Mashanshell 640●1●3●12

	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. – The Quilt Oct 20 2011 at 12:11
	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?! – Mashanshell Oct 22 2011 at 11:30
	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. – markhu Dec 7 2011 at 4:33

Dragonfly · Answer 1 · 2011-10-19 19:35:20Z UTC

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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.

answered Oct 19 2011 at 19:35

Dragonfly
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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? – Mashanshell Oct 19 2011 at 19:53

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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. – Dragonfly Oct 19 2011 at 20:09

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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. – Nutritionator Oct 19 2011 at 20:35

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! – Mashanshell Oct 22 2011 at 11:32

Kewpie · Answer 2 · 2011-10-19 19:39:28Z UTC

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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?

answered Oct 19 2011 at 19:39

Kewpie
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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! – Mashanshell Oct 19 2011 at 19:56

Bread-Eating Beelzebub · Answer 3 · 2011-10-19 19:48:27Z UTC

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

answered Oct 19 2011 at 19:48

Bread-Eating Beelzebub
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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! – Mashanshell Oct 19 2011 at 19:58

Travis Culp · Answer 4 · 2011-10-19 20:01:42Z UTC

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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.

answered Oct 19 2011 at 20:01

Travis Culp♦
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	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! – Mashanshell Oct 19 2011 at 20:42
	"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. – Happy Now Oct 19 2011 at 22:30
	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 :) – Mashanshell Oct 22 2011 at 11:34

Dr Nebak · Answer 5 · 2011-10-19 20:29:47Z UTC

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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.

answered Oct 19 2011 at 20:29

Dr Nebak
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	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. – Mashanshell Oct 19 2011 at 20:43
	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! – Schatze Oct 20 2011 at 14:56

Rockgrrl · Answer 6 · 2011-10-19 19:58:35Z UTC

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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.

answered Oct 19 2011 at 19:58

Rockgrrl
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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! – Mashanshell Oct 19 2011 at 20:00

Sam · Answer 7 · 2011-10-20 04:01:17Z UTC

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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.

answered Oct 20 2011 at 4:01

Sam
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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! – Mashanshell Oct 20 2011 at 20:50

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