Any advice??!!

FineBrown2013
FineBrown2013 Posts: 6 Member
edited November 29 in Food and Nutrition
Anyone has advice on which foods to eat to decrease hunger and urge to binge??

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Make sure you're getting enough fat, protein and fibre. They all help keep you full.

    Also, make sure your deficit isn't too severe.
  • IILikeToMoveItMoveIt
    IILikeToMoveItMoveIt Posts: 1,172 Member
    Protein helps me a lot. Staying away from my triggers helps to. When I have a couple of beers I raid fast food places. lol
  • JackieMarie1989jgw
    JackieMarie1989jgw Posts: 230 Member
    Protein and fiber. I find oatmeal, whole wheat toast with peanut butter, veggies and hummus, or a handful of nuts are some of the best ways to curb my hunger without too many calories. If you're sticking to a strict calorie limit, you just gotta measure out those nut s and peanut butter because they can add up. But in terms of fullness a little goes a long way due to the protein and fat
  • elaineamj
    elaineamj Posts: 347 Member
    When I feel the urge to binge, I drink a glass of water first. Usually, that settles it. The last two times I felt "hangry", I ended up deciding to do my workout first before I binged (always something mild and short since I am completely not in the mood when I am "hangry". In fact, I promise myself that I can skip my normal cardio workout that day). Both times, my mood lifted after the workout, I no longer had the urge to binge, and I would add on my cardio workout. That's my new hack :)

    I'm on a pretty limited calorie diet so I am careful to mostly choose nutrient dense food. Empty calories would just leave me hungry. I like plain chickpeas, fruit, cottage cheese, or hard boiled eggs for an easy, filling snack that are low on calories. I haven't tried nuts yet - my mind just cannot accept that a few nuts can possibly be enough. Someone recently suggested egg drop soup and I tried it on the weekend for a low cal lunch - it was great! very filling for very few calories. It's going to enter my regular rotation.
  • MelaniaTrump
    MelaniaTrump Posts: 2,694 Member
    Air popped pop corn.
    I have eating it until it starts coming out my ears. No crazy regrets.
    Air poppers are sold at wallymart.
  • CassidyScaglione
    CassidyScaglione Posts: 673 Member
    I'd throw in some natural sugars too. Craving is your body trying to get something it feels it needs, and fruit is better than junk food.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    CassidyScaglione wrote: »
    I'd throw in some natural sugars too. Craving is your body trying to get something it feels it needs, and fruit is better than junk food.

    Actually, there isn't much good evidence for the theory that a craving is your body trying to get something that it needs.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    TavistockToad wrote: »
    Make sure you're getting enough fat, protein and fibre. They all help keep you full.

    Also, make sure your deficit isn't too severe.

    This ^^
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    Fat keeps me full a long time. (healthy fats)
    And protein.
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    elaineamj wrote: »
    When I feel the urge to binge, I drink a glass of water first.

    This too. I no longer "crave" certain foods when I am properly hydrated.
    I also have to stop sometimes and ask myself- "are you really hungry?" Often I am not. I am tired or bored or unbeknownst to me, thirsty.

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Depends what you tend to binge on. If it's "junk food": Balance nutrition and taste - make sure you're getting enough calories, focus on fat, protein, fiber, vitamins and minerals - fresh foods like fruit and vegetables is great, eat a variety every day - real, healthy food typically tastes good - don't deprive yourself of foods you love, even the junkier ones, just watch portions and make them fit. Drink enough water.

    If it's "ordinary food", just too much, plan your meals and portion it out at meals, freeze leftovers immediately.
  • toe1226
    toe1226 Posts: 249 Member
    protein and fat! I do lots of turkey and nuts!
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    The higher the carbs, the higher the he hunger. No mystery there. Cut your carbs. Keep below 100 grams/day.
  • cbelc2
    cbelc2 Posts: 762 Member
    Fat, protein, and fiber are filling.
  • NaturalNancy
    NaturalNancy Posts: 1,093 Member
    Protein helps keep me full!
    Boiled eggs, cottage cheese, almonds or pnut butter!
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    These are my really general tips for hunger:

    1. Make sure that your calorie goals are actually set appropriately. Don't skip this step. A lot of people set goals that are too aggressive and then wonder why they're having a hard time. http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets

    2. Look for foods higher in protein, fat, and fiber. These help us stay full and more satisfied longer. If you're using MFP's default settings, try to consider protein, fat, and fiber as minimums to reach every day rather than maximums to stay below.

    3. Drink plenty of fluids. Some people really do confuse thirst and hunger.

    4. Get plenty of rest. This includes sleeping enough and taking rest days from the exercise. Sometimes our bodies look for food when they're exhausted.

    5. Play around with your meal timings. Some people do really well on 5-6 small meals a day and others feel like they want to gnaw their own arm off eating like that. Skipping breakfast, eating breakfast, 16:8 fasting, 6 small meals, 3 larger meals, snacks, no snacks, meal timing won't make a big difference to your weight loss, but it may help your hunger levels, mood, concentration, gym performance, etc. throughout the day. Don't be afraid to try a different way and see if it helps.

    6. Wait it out. If you know you're eating enough and the other steps above aren't helping, you may just have to wait it out. Our bodies send out hunger signals partially out of habit. If you eat at a certain time every day your body will start to get hungry at that time. The good news is that these signals can be retrained to stop telling you to be hungry all the time. The bad news is that you may just have to be hungry for a little bit while that happens.

    7. I also think it's important to remember that there's a habitual component to hunger. This goes along with point #6, but if you eat because you're bored or you're used to eating in front of the TV or in the car or whatever it is, then you can replace those habits with others that are better for you. Things like keeping water on hand to sip instead of snacking or picking up hobbies that keep your hands busy or that get you out of the house more can help out a little while you're retraining your hunger cues. You might need to pay attention to why you're eating/hungry or what you're feeling when you eat and try to replace food with other things, but it can be really beneficial over time.
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