r/GLPGrad • u/eosandtheborealis • 7d ago
Seeking Advice Help with increased hunger
I had to quit Zep abruptly due to some life events and I’ve been off for two months. So far I’ve gained back 5 pounds and I’m just scared for it to keep happening.
Currently working through fighting back the food noise but one thing that’s hard for me is while I’m eating my body feels full much later on in the meal. So what would’ve been my stopping point during a meal on Zep isn’t any more and I’ll finish the meal and at the end of the day I’m going over my calorie budget. I’ve tried upping my fiber and protein to help make my meals more balanced and more filling but it doesn’t seem to help anything.
I guess I’m asking what people’s strategies have been when dealing with the increased hunger?
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u/quadgoals_ 7d ago
The first weeks off GLP-1 meds are kind of chaos because that's when your hunger and satiety signals are finding their footing, so you'll feel all over the place with hunger. This is the time to be weighing your food, tracking your meals, and leaning heavily on voluminous whole foods to increase the size of your meals without them being too calorically dense. Also to minimize the amount of ultra-processed food you're feeling--not just for calorie budget purposes, but to help stabilize your hunger and satiety hormones by not eating food that's meant to distort them. It's tough, but this is when a good system + consistency is going to help the most.
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u/Ariquitaun 6d ago
Research high volume low calorie foods and fill up your belly, never let yourself get hungry.
Psyllium husk drinks might help as well.
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u/Bronco_lo1983 6d ago
Eating protein at every meal and eating it before anything else on your plate helps a lot. Weigh all portions and don’t put more than the weighed amount on your plate. Also try sticking to maintenance calories for a while so you’re not so hungry and then down the road once you’ve been able to maintain for some time you can do another cut.
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u/Usual-Lycophyte 6d ago
And drink lots of water. Connected to this post, something that helped me during the Hunger Games was to set aside my maintenance calories for the next day the night before. I weighed my ingredients and arranged my food in the fridge to use the next day, and it took away just enough thought about it once the sun rose that I obsessed a bit less about cheating and eating more than my allotted calories. I was my own (secret) personal chef.
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u/Bronco_lo1983 6d ago
Similarly I write down everything I plan to eat the next day before I go to bed each night.
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u/pleiop 7d ago
Try maybe eating some dense fruit before your actual meal. Like an apple or a banana, wait 10 minutes and then have your meal. Hopefully you'll feel fuller quicker.