Satiating food -- What keeps you feeling full?
goldthistime
Posts: 3,213 Member
What foods do you go to often to keep you feeling full?
Being fed up of feeling hungry is my number one obstacle at the moment. How do YOU manage?
Here is some stuff on the 'net about the topic, but I really want to hear first hand from the community here.
There is a Satiety Index in which the number one satiating food was said to be...potatoes! Surprising answer to me. Emphasis on carbs in that index. http://www.mendosa.com/satiety.htm
Read another write up that was fairly thorough in its analysis but leaned toward proteins.
http://www.sciencedirect.com/science/article/pii/S0924224414002386
And I remember from my Atkins days that the emphasis was on fats to keep you feeling full. LCHF supporters may want to weigh in.
Being fed up of feeling hungry is my number one obstacle at the moment. How do YOU manage?
Here is some stuff on the 'net about the topic, but I really want to hear first hand from the community here.
There is a Satiety Index in which the number one satiating food was said to be...potatoes! Surprising answer to me. Emphasis on carbs in that index. http://www.mendosa.com/satiety.htm
Read another write up that was fairly thorough in its analysis but leaned toward proteins.
http://www.sciencedirect.com/science/article/pii/S0924224414002386
And I remember from my Atkins days that the emphasis was on fats to keep you feeling full. LCHF supporters may want to weigh in.
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For me, fiber is #1 on the satiety scale. Since my doctor recommended high fiber to me I am rarely hungry.
Protein and fat tie for the #2 spot.
Nuts are the most filling snack for me. I can't comment on potatoes since I don't like them without a lot of fat, which is already satiating for me.0 -
In what form do you take the fiber? And how often in the day?0
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For me, it's bacon. Love the salt, texture, flavor, protein, fat. A couple of slices of bacon can get me over any hunger hump that might come around.
Most of the time, I'm just not hungry at all. I'm one of those that gets the "not so hungry" benefit from LCHF. Plus, I use 17:7 IF, which puts me on a solid schedule and I don't really get hungry outside of my eating period. Between the two, I now just eat because I need to fulfill my macros, not specifically because I'm hungry. I get hungry occasionally. When it happens, I'm just "meh, ok I'll eat" and I move on.
ymmv0 -
My most filling foods btw are vegetables and fruits. I have lost weight in the past just by adopting a "no meals or snacks without adding a fruit or vegetable" rule. I'm in agreement with the nuts, kinda. I have a handful each morning after breakfast. Keeps me full, but not sure about calorie for calorie.1
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goldthistime wrote: »In what form do you take the fiber? And how often in the day?
I eat high fiber foods like beans, high fiber cereals and pasta, vegetables and fruits. I also add flax to many dishes for both the fiber and fat.0 -
A baked potato is really filling for me. I top mine with greek yogurt and a little cheese. Maybe some green onions or carmelized onions, or roasted garlic.
Roasted potatoes might be as filling, but they are so darn tasty with all the surface areas browned and caramelized and crispy, I do have some issues with portion control (i.e. not wanting to go back for more, and more, cuz so good.)
Meat is very filling. And beans are too, I think because they are so high fiber and have pretty good protein content and are low fat.
Bulky low calorie vegetables are something to eat and munch on when I want something to mindlessly eat and munch on. If I want a cookie or chocolate or something, a big bowl of vegetables isn't going to do jack for me to make the craving subside because being hungry or not feeling full isn't the problem.
Fat isn't satiating for me apart from delighting my taste buds. High fat days and I do not get along.0 -
I'm a volume eater, so eating lots of vegetables with all my meals is important to me. I also find fruit reasonably filling as a snack.
Other than that, protein seems to make the most difference, especially from whole foods (protein powder in oatmeal is better than nothing, but some smoked salmon on the side will be more filling). Related to this, I tend not to stay full from calories I drink at all.0 -
Green lentils with veg stock, veggies, ham and/or bacon and fresh parsley.
Black bean and cheese quesadillas with guacamole.
Cold chickpea salad with veggies, citrus, herbs and spices.
Proats (protein powder + rolled oats) and a dash of coconut oil.
Potatoes (twice-baked ~ or diced, roasted and tossed with cheddar, scallions, bacon, sauteed onions and garlic).
Popcorn.
Coconut... ever try eating a whole coconut? Or even a half?
Salted Nuts & Seeds... along with all the water you have to drink afterward!
Meat, in general.
Pasta with meat sauce, or Bolognese.
Pizza with meat toppings.
Any type of rich and hearty, braised meat dish or stew.0 -
I love this thread. I need this info. For me: protein and a lot of fiber such as a big green salad with a ton of veggies0
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Mostly creamy, rich foods. A stronger taste seems to help. Usually they're high in fat, but not always.
Melted cheeses (esp. blue, sharp cheddar), peanut butter, an instant chocolate mousse mix I recently found and make with skim milk. The last one kept me almost uncomfortably full for hours on 2 servings at 240 cals total. Really strange.
I think I may be an outlier.0 -
lemurcat12 wrote: »I'm a volume eater, so eating lots of vegetables with all my meals is important to me. I also find fruit reasonably filling as a snack.
Other than that, protein seems to make the most difference, especially from whole foods (protein powder in oatmeal is better than nothing, but some smoked salmon on the side will be more filling). Related to this, I tend not to stay full from calories I drink at all.
In the articles I read, where there was lots of conflicting information, calories from drinks was uniformly agreed upon to be the least satiating.
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For me, more or less in this order: Protein (like greek yogurt, soybeans (I'm vegetarian)), high volume foods (like cabbage), high fiber foods (like beans, oatmeal), fats (like nuts, avocados). But some foods have multiples of these, for the win. Also, drinking water or green/herb tea helps me feel fuller, sometimes.1
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I'm not really bothered by hunger. I've worked with the hunger scale, practice mindful eating, am careful I don't restrict too much when losing weight.
I've tried some different eating patterns; four meals seems to be ideal for me.
I do not believe in the satiety index; different foods work for different people. QED ^
For me, cravings for hyperpalatable foods are more difficult to handle than feelings of hunger. I want something in my mouth, not so much in my belly. I need taste and color and smell and texture. I eat what I like, a variety of foods works best for me, for sanity and satiety. Food from every food group every day; everything is important. I emphasize "whole foods as close to their natural state as practically possible", which seems to lessen my cravings for hyperpalatable foods. I think I'm in the "moderate everything, but with a slight inclination towards fat" macro segment.1 -
For me, balance is key. The closer I am to having and equal macro chart the better. I also add tons of high fiber low calorie vegetables like mushrooms, celery and cabbage to stews, soups and chili to pump up the volume.0
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goldthistime wrote: »lemurcat12 wrote: »I'm a volume eater, so eating lots of vegetables with all my meals is important to me. I also find fruit reasonably filling as a snack.
Other than that, protein seems to make the most difference, especially from whole foods (protein powder in oatmeal is better than nothing, but some smoked salmon on the side will be more filling). Related to this, I tend not to stay full from calories I drink at all.
In the articles I read, where there was lots of conflicting information, calories from drinks was uniformly agreed upon to be the least satiating.
I've felt completely satisfied from a protein drink, yet left wanting more after a big meal. For me it seems to be a lot more related to mood than actual food intake sadly1 -
A big balanced meal.0
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For me, balance is key. The closer I am to having and equal macro chart the better. I also add tons of high fiber low calorie vegetables like mushrooms, celery and cabbage to stews, soups and chili to pump up the volume.
This is my experience as well. I eat celery and cabbage in many different things. And I have a new-found love for soups and chili. When I'm hungry and want to eat the entire refrigerator, I eat a huge wedge of watermelon or a cup of soup.
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Protein by far!0
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Another vote for balance.
But frankly what will fill me up for 4 hours one day might fill me up for 30 minutes the next, so I guess I'm a bit weird.1 -
extra_medium wrote: »goldthistime wrote: »lemurcat12 wrote: »I'm a volume eater, so eating lots of vegetables with all my meals is important to me. I also find fruit reasonably filling as a snack.
Other than that, protein seems to make the most difference, especially from whole foods (protein powder in oatmeal is better than nothing, but some smoked salmon on the side will be more filling). Related to this, I tend not to stay full from calories I drink at all.
In the articles I read, where there was lots of conflicting information, calories from drinks was uniformly agreed upon to be the least satiating.
I've felt completely satisfied from a protein drink, yet left wanting more after a big meal. For me it seems to be a lot more related to mood than actual food intake sadly
This is much more often the case for me too -- most of my "hunger" is just mental.0 -
extra_medium wrote: »goldthistime wrote: »lemurcat12 wrote: »I'm a volume eater, so eating lots of vegetables with all my meals is important to me. I also find fruit reasonably filling as a snack.
Other than that, protein seems to make the most difference, especially from whole foods (protein powder in oatmeal is better than nothing, but some smoked salmon on the side will be more filling). Related to this, I tend not to stay full from calories I drink at all.
In the articles I read, where there was lots of conflicting information, calories from drinks was uniformly agreed upon to be the least satiating.
I've felt completely satisfied from a protein drink, yet left wanting more after a big meal. For me it seems to be a lot more related to mood than actual food intake sadlyAnother vote for balance.
But frankly what will fill me up for 4 hours one day might fill me up for 30 minutes the next, so I guess I'm a bit weird.lemurcat12 wrote: »extra_medium wrote: »goldthistime wrote: »lemurcat12 wrote: »I'm a volume eater, so eating lots of vegetables with all my meals is important to me. I also find fruit reasonably filling as a snack.
Other than that, protein seems to make the most difference, especially from whole foods (protein powder in oatmeal is better than nothing, but some smoked salmon on the side will be more filling). Related to this, I tend not to stay full from calories I drink at all.
In the articles I read, where there was lots of conflicting information, calories from drinks was uniformly agreed upon to be the least satiating.
I've felt completely satisfied from a protein drink, yet left wanting more after a big meal. For me it seems to be a lot more related to mood than actual food intake sadly
This is much more often the case for me too -- most of my "hunger" is just mental.
I have the same experience, but I don't think it's weird anymore, and not sad, it's normal, just something we don't know enough about yet.
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potatoes,quinoa,peanut butter,water0
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I find expanding polyurethane foam really satiating.0
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For me, it's fiber, which isn't surprising, since it hangs out longest in the stomach. Meat is very filling, but sometimes too much. If I eat over 100g of chicken, it's going to sit in there like a rock.
I stay really low on fat, so couldn't say either way there.0 -
Fiber and then protein...I had fiber one with greek yogurt and fruit at lunch today and I feel stuffed still. I usually have a snack around now and don't even want it.0
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Sweet potatoes...bananas....cheese....chicken....peanut butter0
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I find that I need to eat a balance of a lot of protein, fat, and fiber. But what's surprised me is that if I eat no carbs, or too few, I get hungry VERY suddenly and sooner. If I shoot for about 20 net carbs from fruit or starch at a meal as well, my satiety ramps down more slowly and lasts longer. This gives me time to notice I'm hungry and start planning to eat something, rather than suddenly finding myself going from fine to ravenous.0
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extra_medium wrote: »goldthistime wrote: »lemurcat12 wrote: »I'm a volume eater, so eating lots of vegetables with all my meals is important to me. I also find fruit reasonably filling as a snack.
Other than that, protein seems to make the most difference, especially from whole foods (protein powder in oatmeal is better than nothing, but some smoked salmon on the side will be more filling). Related to this, I tend not to stay full from calories I drink at all.
In the articles I read, where there was lots of conflicting information, calories from drinks was uniformly agreed upon to be the least satiating.
I've felt completely satisfied from a protein drink, yet left wanting more after a big meal. For me it seems to be a lot more related to mood than actual food intake sadly
Protein has a preponderance of nods in the satiety department. A protein drink is in a different category than a glass of orange juice or a Gatorade.
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