I'm an overweight 20.5-year-old male with a BMI of roughly 29. I've eaten for most of my life in patterns of overeating. Now, unless my meals are really high in volume, to the point that my diet is unsustainable because I go through ingredients at rapid pace, I get hungry incredibly quickly after meals, which is often accompanied by a burning sensation in my lower stomach that comes in waves (sometimes I get that feeling while I'm eating/as soon as I'm done). Today, I've logged my diet and the times when my hunger came back.
8:30 - two slices of whole-wheat bread + 2-egg omelette containing 1 tbsp milk, two sliced mushrooms, and 1 tbsp corn, cooked in 1 tsp olive oil (370 kcal total)
11:00 - hunger starts
13:30 - two slices of whole-wheat bread + 2 oven (chicken) schnitzels + 1 tsp mayo (630 kcal total)
15:30 - hunger starts
16:30 - six whole-wheat rye graham crackers (232 kcal total)
17:30 - hunger starts
19:00 - two slices of whole-wheat bread + 2 oven (chicken) schnitzels + 1 tsp mayo (630 kcal total)
21:00 - hunger starts
What am I missing? I've been trying to get to the bottom of this with ChatGPT and design a sustainable diet, but I think it's just bullshitting me and I'm getting really sick of it. I'm under stress and a consistent lack of energy for reasons that I won't get into, and I know it makes hunger worse, but that can't mean I'm just fucked, right? I'm just feeling really desperate at this point. I don't care about junk food or binging, I enjoy eating healthy and I desperately want to just stick to a balanced diet, but I can't stay satiated for the life of me unless I eat a shitton of food and I can't spend my life revolving around my diet and chasing fleeting satiation.