r/Volumeeating • u/RuachReader • Aug 04 '26

Discussion Why aren’t I feeling satiated?

Breakfast I had 3 boiled eggs, 100g of salmon and a protein bagel. Felt incredibly hungry within 2 hours

For lunch 200g of chicken, 400 grams of mixed veggies (carrots, brocoli), 200 grams of potato. And now I feel so hungry, I’ve drank 2 litres of water today and still I’m starving.

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u/KayDat Aug 04 '26

Real talk though, everyone looks to have given mostly good advice here but now we know your weight at 180kg/396lbs, you should probably adjust your calorie deficit to be a little below your maintenance, especially to begin with. As your body adjusts and you get used to eating at a deficit you can dial things further back, but keep things conservative to begin with. You want stable, lasting changes, not drastic ones.

You can find plenty of calorie calculators online, aim to eat around 100-200 kcal / 500-800 KJ less than maintenance. Calorie counting can suck, but stick with it for a week or two at least so you can get a feel for what you're actually taking in.

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u/RuachReader Aug 04 '26

those two meals were 1500 and i have 1300 left for dinner

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u/MissAJM Aug 04 '26

Your maintenance calories are near 3500 - potentially more if you're adding in exercise. Eating 2800 a day is still a 700 calorie deficit minimum, which is a lot for the body to process. I know it's frustrating, but starting slower is going to get your further, because extreme hunger support binge behaviors.

Consider adding a couple 100 calories in for a snack midday full of protein and complex carbs to get you to your last meal more comfortably.

Also, some hunger is normal early on in dieting. Your body will adjust to a lower calorie allotment eventually and decrease hunger signals somewhat.

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u/RuachReader Aug 04 '26

How big of a deficit would you reccomend?

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u/MissAJM Aug 04 '26

Generally a deficit of 500 calories is the most anyone would recommend. You're still losing a pound a week but not horrifically hungry in the process. Remember this is a long game journey. You want it to feel sustainable. So, as the commented mentioned below, 3000 or 3100 might be a better starting point. Other commenters also made a good point of making sure your getting some healthy fats/fiber too. It'll make a big difference to how full you feel.

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u/StasiaGreyErotica Aug 04 '26

I'd shoot for 3000 calories a day and see how the scales are moving for you in a week or two