Satiating food -- What keeps you feeling full?
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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
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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Thanks for all your responses. Reading them, and rereading some of the summary of studies again, I'm feeling better prepared.0
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Yes, for me cooked foods definitely potatoes and oatmeal.
Fresh foods: Apple (cut into slices), melons, carrots, and most vegetables which i can crunch on.
Also, any time i add peanut butter to oatmeal I start feeling sickly full 3/4 a way through my portion.
edited to add: oh yes, greek yogurt (the full fat variety)0 -
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.
This. Me too. I starve without my carbs, so I tend to have even half a sweet potato between lunch and dinner, makes all the difference, and I don't go into crazy, hangry mode...Took years to figure it out...0 -
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.
You are not alone! My go-to when I'm really hungry but cannot have a full meal is almost always cheese in one form or another. A slice of creamy Havarti will satisfy me far longer than twice the calories in just about anything else. A little pureed avocado on toast or a lite tortilla hits the spot. Protein is good, but fat is better. Fiber does nothing for me, no matter how much I eat. Nothing good anyway.
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Plain baked potato or 4 ounces of chicken. Both!0
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Protein! A little goes a long way.0
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Since starting MFP, my typical day looks like this in terms of food:
9am: Light breakfast (usually cereal or a can of fruit, but under 400 calories)
11am: Snack (usually crackers or cheese-nips, but under 300 calories)
1pm: Lunch (usually a couple hot pockets and a can of diet soda, but under 650 calories)
4pm: Snack (same as above snack)
7pm: Dinner (heaviest meal of the day, usually around 800 calories)
This gets me right to my calorie goal, and I pretty much don't suffer from hunger throughout the day.0 -
For size, meat is the most satiating. A fatty cut. I can eat a 3oz steak and feel quick full. A 3 oz potato? Meh.
Veggies don't fill me up. I tend to stop eating them, not because I am full, but because I don't want anymore. The only times I get full on veggies is if they have a fat on them like butter or cheese.
Same goes for fruit.
A big coffee with coconut oil, some whipping cream, and a half serving of protein powder, whipped into a froth, is probably second for me. Yum.0 -
Super lean protein is not as satiating for me as something like a fatty ribeye steak.
I could eat a pound of sashimi and be hungry again in 2 hours time.0 -
What keeps me full is high volume. I like to eat A LOT of food, so naturally a lot of my choices are lower in calories. I eat a crap ton of veggies, lean meat, greek yogurt, etc. The only issue is my fat intake is on the low side but I do work on incorporating fats I feel a lot better when I'm getting enough.0
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