Nighttime hunger relief?

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10-26-2016, 01:25 PM
TRA

Nighttime hunger relief?

Started a cutting diet, coming off months and months of keto. One thing I am experiencing is incredible hunger at night that wakes me up and it's hard to get back to sleep. My diet is posted below. Last meal is within 1-2h of bedtime. Not sure if a couple tablespoons of natty pb will curb, but don't want to deviate too much from the diet for a while. Any suggestions???

Stats
55
TRT, HGH 4ius/d current
6'0
220lb
BF 21% (by recent BodPod measurement)

Goal - 190-200lb (10-15%)

Total kcal/d = ~2500
1.5g prot/lb LBM = 47g/meal
Carbs = 36g/meal
Fat 20% = 9g/meal

Snack 1 (pre workout so I can drink some coffee)
1 slice Ezekiel bread (5/15/2)

Meal 1 PWO
Oats
Whey protein powder
Fish oil caps

Meal 2 - meal 6
Chicken breast/fish/egg whites/shrimp or canned tuna (super busy days)
Sweet potato/brown rice/or oats
1 c broccoli (no kcal count here)
Fish oil caps/olive oil

1 1/2 T ground psyllium husk in glass of water after Meal 6

Work out - HIT (days are constrained due to child custody and work)
Mon chest/tris
Tue back/bis
Wed legs
Thu - Sat cardio - spin/ellipt
10-26-2016, 02:24 PM
RaginCajun

maybe add in a small meal of cottage cheese right before bed
10-26-2016, 02:44 PM
GirlyGymRat

Quote:

Originally Posted by RaginCajun

maybe add in a small meal of cottage cheese right before bed

Great idea!
10-26-2016, 03:02 PM
Jonbana

the keto rebound took me 4 months to kick ... wasn't easy but I was also strict keto for 8 months I had lots of problems with hunger once getting off keto takes you'r body a while to learn how to use carbs again to keep you full

try a cheese omlet with some good fats and veggies before bed
10-26-2016, 03:08 PM
TRA

Thanks for info - I was on keto since last November and only did carb cheat days/cycling last 4 wks, so was on 10 mos strict. I already question whether this is the right thing as I bloated, feel full all day while trying to pound down all the lean protein but then starve at night. I tried cooking egg whites in olive oil with brown rice and broccoli because the volume of egg whites is so much for 46g/protein, but no good. I don't have cheese in my diet - would be my downfall...to this guy cheese = crack...maybe I just have to suffer. It's weird because after the last meal and psyllium my gut feels full but my brain says no way. I might save up some fats during the day, though and add to last egg meal instead of the cheese - and might try the cotto as well, but I try to avoid foods I REALLY like on this because I crave them in mass quantities and I like cottage cheese.

Quote:

Originally Posted by Jonbana

the keto rebound took me 4 months to kick ... wasn't easy but I was also strict keto for 8 months I had lots of problems with hunger once getting off keto takes you'r body a while to learn how to use carbs again to keep you full

try a cheese omlet with some good fats and veggies before bed
10-26-2016, 03:35 PM
MuscleScience

I battle night hunger terribly before bed. - few strategies I've employed seem to work.

1.Chug a large class of water.
2.Eat a salad with just leafy greens and maybe some Raw ACV
3. Chug a protein shake or make a low cal smoothie

Really anything that add volume to the stomach to activate its stretch receptors.

I don't do these all combined. Just one of these three if I'm hangry.
10-26-2016, 03:43 PM
TRA

Quote:

Originally Posted by MuscleScience

I battle night hunger terribly before bed. - few strategies I've employed seem to work.

1.Chug a large class of water.
2.Eat a salad with just leafy greens and maybe some Raw ACV
3. Chug a protein shake or make a low cal smoothie

Really anything that add volume to the stomach to activate its stretch receptors.

I don't do these all combined. Just one of these three if I'm hangry.

Already do the glass of water with psyllium husk to boot. Any particular reason for the raw ACV, or just flavor?
10-26-2016, 03:57 PM
GirlyGymRat

Off topic a bit. Can't u cut in keto?
10-26-2016, 04:05 PM
MuscleScience

Quote:

Originally Posted by TrailRunAZ

Already do the glass of water with psyllium husk to boot. Any particular reason for the raw ACV, or just flavor?

Flavor and it seems to help calm my hungry pains.
10-26-2016, 04:08 PM
TRA

Quote:

Originally Posted by GirlyGymRat

Off topic a bit. Can't u cut in keto?

I did, got a fair amount of body fat off but then stalled out and after discussion with an experienced member thought maybe I needed to change things up. I am giving it 4 wks (of hell, haha) and a reassess.
10-27-2016, 04:46 PM
EndlessApex

1 Attachment(s)

Quote:

Originally Posted by RaginCajun

maybe add in a small meal of cottage cheese right before bed

+1 My bedtime snack is some cottage cheese. My tip would be see if anywhere local carries Friendship brand (no salt added)! Much better taste without all the sodium.

Attachment 166043
10-31-2016, 01:10 PM
TRA

Well, RESPECT to all those that can tolerate a clean diet as outlined above. I was going to give it 4 wks, but no sleep and constant hunger and bloat (even on yams, rice, oats) persuaded me to dial down kcals after a week and return to keto. I think keto works well for me and hoping after a week on carbs and clean I will get more efficacy out of the keto again for cutting.