Help with mid afternoon crash from a mum page

[greek_girl]

Hi, I am new to this but I have been doing it for 4 weeks and I have managed to drop the last stubborn pounds. I have droped 4 pounds in no time and feeling great. I am 1.70cm and I now weigh 57.5kg. I have even managed to fast twice for 24 hour with no problems at all. In general I eat breakfast around 8:30 (a protein shake), lunch 12:30 (huge salad and protein) and dinner (protein an loads of veggies) between 8:00 and 9:00 pm as this is the time that my baby son goes to sleep and I get the chance to cook. The only thing that I am struggling with is my midafternoon cravings. It seems that between 6:00 and 7:30 I get ridiculously hungry and things like a few nuts or fruit will not satisfy me. I feel that I need something substantial I am trying to get really lean for my son's first birthday next month which will mean the world to me to be at my best on this special day and to prove to everyone that you can be your best when you want to. Any ideas what's going on? When I fast for 24 hours I am fine! Any suggestions will be very much appreciated!

[Stabby]

Just by looking at your food I don't think that you're eating enough added fat. If there aren't a lot of carbs and you're just eating meat you may not have enough dietary fat for optimal energy and fat-burning. Try adding extra fats like beef tallow, lard, butter (if you can tolerate it), olive oil, coconut oil/meat/milk etc. Low omega 6, high saturated and monounsaturated fats are best and extra omega 3 fatty acids will help with energy. Carbs can be good fuel, protein can't be a good fuel so if you aren't eating carbs, enter fats.

[kalewoman]

It looks like you've got a much bigger time gap between lunch and dinner than between breakfast and lunch. Will your schedule allow you to eat lunch later, say, at 1:30 or 2pm? That helps me, when it fits the schedule. I am a mom of two young kids, and I also get the mid-afternoon slump - sounds very similar to what you're describing except that mine comes at 4pm and we eat dinner at 6:30. Honestly, some days I just eat something substantial in the afternoon, and then usually eat a smaller dinner, and that works really well for me biologically, but it's not always possible, schedule-wise. So I'd either try to eat lunch later, or else eat something like a small meal in the afternoon when you start to feel the slump. As for accounting for the energy slump in the context of being able to fast for 24-hour periods on other days, I'm no help, since I can never go that long without feeling weak.

[Griff]

Eat more fat and more real food. Protein shakes are not food.

[dacec]

In addition to what Griff said......you need to eat earlier. I know it is hard with a kiddo, but he needs real food too. You need to be eating your dinner at 6/7ish.

Can you give some thought as to how to make that work? Prep while he a napping? Use a crock pot? Prep tomorrows dinner after he goes to bed (when you are usually making your dinner for today) I bet if you give it some thought, you will find a way!

[lmyers04]

I love the added benefits and convience of whey protein shakes, especially since im trying to put on lean mass. However, I do not use them as a meal replacements! The whey protein doesnt satisfy me like real, animal protein can. Try adding eggs and meat to your breakfast, in addition to the shake, and tell me that doesnt stop the hunger cravings! and add more fat all around, and try to prep and plan meals days ahead. It gives you a lot more options, and more wiggle room as far as meal timing, instead of just thinking meal to meal.

[paleo_rob]

I have to agree whole-heartily with the increased fat. I was having incredible crashes at around 2pm where I would feel destroyed, then one morning I had a can of coconut milk. I felt great the entire day. Try it out, do some experimenting!

[shadgal]

I agree with everyone above. Something else you could try - I've just made some chicken liver pate (if you like it) really easy with onions, garlic, heaps of butter and sour cream (optional) and herbs, mash it up or put in blender for a smoother pate and just eat off the spoon when hungry, high fat and protein and I think freezes well.
Tahini or other nut butter smeared on a banana works well for me too although I realise bananas are carby.

[Chaohinon]

Take a shot of coconut oil, coconut milk/cream, egg yolks, and some frozen berries

[Bostonbully]

Not to steal this thread but I have been feeling sluggish latley. I don't track what I eat but I have a feeling I am not getting nearly enough fat on a daily basis. If I had a coconut milk and avacado shake daily do you think that would cover any possible lack of fat? I also need to buy some more fish oil caps since I just ran out today.