Help me please
basant125
Posts: 15 Member
Please what are foods and drinks that decrease my appetite ??? I can not control it
0
Replies
-
To help you feel full make sure to consume foods high in protein and good fats. Carbs are fine but complex (i.e. sprouted grain bread, whole wheat, etc) is more filling for longer than simple carbs (i.e. white bread, donuts, etc).1
-
Protein, fat and fiber are filling. BUT, that's a different combination for everyone. Some people can stay full on fat-free fiber (celery, cucumber, peppers come to mind). Some people can stay full on fat-free protein (egg whites come to mind). But others (like me) require a combination.
Meal timing may help you. I eat a decent sized breakfast so I am full until lunch. But I do have a snack mid-afternoon & a snack after dinner.
Drinking plenty of water will help you stay hydrated. You may think you are hungry when you are actually thirsty.
Try not to do it all at once. Make sure your calories are not too low overall. It's better to lose slower and stick with a plan, than it is to try fast weight loss & fall off the wagon. Staying consistent is key.
Getting the most bang out of your calorie buck takes time to figure out.2 -
Appetite and hunger are not necessarily the same.
Foods that keep you full longer are protein and healthy fats, for most. Everyone has their own list of what works for them. (eggs, avocado, high fiber cereal, lean meat protein, quest bars for something quick, oatmeal, nuts)
Shop smart. Have small snacks available to eat during the day. Measure/weigh and log. Pre logging for me is helpful.
White breads/simple carbs make me feel hungry faster. Starting my day with high fiber and protein keeps me full a long time. And water, water, water.
But Id look for why you think your appetite is out of control. When I am tired , stressed, bored Ill think Im "hungry.' Thats after a lifetime of emotional eating- it creates a habit.
Could I eat all day?
Sure, but I know its not hunger driving me. I eat 6 times a day with planned meals and snacks so it makes it easier.
I've learned how to identify what exactly I need...and the majority of the time it isn't food.1 -
Drink lots of water. Every time you think you want to eat something, drink at least 8 ounces of water.
They say green tea helps but I certainly have no research to point to.
If, like me, you can''t resist temptation, get the stuff out of your house. If you have to drive to the store to get whatever it is you want to eat, you are less likely to make the effort.
If you must snack, plan ahead. Portion out snacks & eat the healthier choices.0 -
I would agree with all of the above. Also if you know you crave sweets at night (like I did and do) keep low calorie sweets around that will satisfy your cravings such as low calorie hot cocoa and you can add a tablespoon of whipped topping, or hot tea also works. Those low calorie mini rice cakes flavored with different things work for a snack because they are sweet (or can be salty) and crunchy so they help satisfy (just be sure to portion them out so you don't overeat). I would also keep trigger foods out of the house until you can be disciplined enough to eat one portion of them- for me it's things like potato chips- no one can eat just one, and sweets like cookies that I can eat 10-20 of without even thinking about it. So I would keep them out of the house.0
-
Understanding satiety: feeling full after a meal
...Tips on how to feel fuller
So how can we best try to enhance these feelings of fullness to help us control how much we eat? Here are some top tips for helping you feel fuller:- Foods high in protein seem to make us feel fuller than foods high in fat or carbohydrate, so including some protein at every meal should help keep you satisfied. Foods high in protein include meats such as chicken, ham or beef, fish, eggs, beans and pulses.
- If you are watching your weight, opt for lower fat versions, using leaner cuts of meat, cutting off visible fat and avoiding the skin on poultry as this will help reduce the energy density of the diet, which can help to enhance satiety (see below).
- Foods that are high in fibre may also enhance feelings of fullness so try to include plenty of high-fibre foods in the diet such as wholegrain bread and cereals, beans and pulses and fruit and vegetables.
- Alcohol seems to stimulate appetite in the short-term and therefore drinking alcohol is likely to encourage us to eat more. Alcoholic beverages can make you forget about your intentions to eat healthily by making you lose your inhibitions. Alcoholic drinks are also calorific, so you should cut down on alcohol consumption if you are trying to control your weight.
- The ‘energy density’ of food has a strong influence on feelings of fullness or satiety. Energy density is the amount of energy (or calories) per gram of food. Lower energy density foods provide less energy per gram of food so you can eat more of them without consuming too many calories. Low energy density foods include fruit and vegetables, foods with lots of water added when cooking such as soups and stews, and lower fat foods. Click here for more information on energy density.
Read more: http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html
1 -
Appetite is good. You don't have to act on every impulse to eat. But also be sure you aren't eating too little. If you are here to lose weight, don't aim for a too large deficit. Google "the hunger scale". Make sure that what you eat, is nutritionally sufficient - you know, food from all the food groups every day, enough fat and protein and fiber etc. Eat food you like so you don't feel deprived.0
-
Are you eating enough calories? What is your weight loss goal and what do you weigh now? How many pounds did you tell MFP you want to lose each week? If you don't have a lot to lose and told MFP you want to lose 2 pounds per week you could be starving yourself unnecessarily.Please what are foods and drinks that decrease my appetite ??? I can not control it
0 -
thank u too much for replyingRoseTheWarrior wrote: »To help you feel full make sure to consume foods high in protein and good fats. Carbs are fine but complex (i.e. sprouted grain bread, whole wheat, etc) is more filling for longer than simple carbs (i.e. white bread, donuts, etc).
0 -
l drink 8 glasses of water and still feel hungry thank u for ur valuable advicesProtein, fat and fiber are filling. BUT, that's a different combination for everyone. Some people can stay full on fat-free fiber (celery, cucumber, peppers come to mind). Some people can stay full on fat-free protein (egg whites come to mind). But others (like me) require a combination.
Meal timing may help you. I eat a decent sized breakfast so I am full until lunch. But I do have a snack mid-afternoon & a snack after dinner.
Drinking plenty of water will help you stay hydrated. You may think you are hungry when you are actually thirsty.
Try not to do it all at once. Make sure your calories are not too low overall. It's better to lose slower and stick with a plan, than it is to try fast weight loss & fall off the wagon. Staying consistent is key.
Getting the most bang out of your calorie buck takes time to figure out.
0 -
2 -
MommyMeggo wrote: »Appetite and hunger are not necessarily the same.
Foods that keep you full longer are protein and healthy fats, for most. Everyone has their own list of what works for them. (eggs, avocado, high fiber cereal, lean meat protein, quest bars for something quick, oatmeal, nuts)
Shop smart. Have small snacks available to eat during the day. Measure/weigh and log. Pre logging for me is helpful.
White breads/simple carbs make me feel hungry faster. Starting my day with high fiber and protein keeps me full a long time. And water, water, water.
But Id look for why you think your appetite is out of control. When I am tired , stressed, bored Ill think Im "hungry.' Thats after a lifetime of emotional eating- it creates a habit.
Could I eat all day?
Sure, but I know its not hunger driving me. I eat 6 times a day with planned meals and snacks so it makes it easier.
I've learned how to identify what exactly I need...and the majority of the time it isn't food.
Yes I really feel boring and stress because of my Ph.D. May this be the reason for hungry ?0 -
Thank u for ur caring and advicesDrink lots of water. Every time you think you want to eat something, drink at least 8 ounces of water.
They say green tea helps but I certainly have no research to point to.
If, like me, you can''t resist temptation, get the stuff out of your house. If you have to drive to the store to get whatever it is you want to eat, you are less likely to make the effort.
If you must snack, plan ahead. Portion out snacks & eat the healthier choices.
0 -
dramaqueen45 wrote: »I would agree with all of the above. Also if you know you crave sweets at night (like I did and do) keep low calorie sweets around that will satisfy your cravings such as low calorie hot cocoa and you can add a tablespoon of whipped topping, or hot tea also works. Those low calorie mini rice cakes flavored with different things work for a snack because they are sweet (or can be salty) and crunchy so they help satisfy (just be sure to portion them out so you don't overeat). I would also keep trigger foods out of the house until you can be disciplined enough to eat one portion of them- for me it's things like potato chips- no one can eat just one, and sweets like cookies that I can eat 10-20 of without even thinking about it. So I would keep them out of the house.
Yes this is the big problem I have chips and cookies and digestive and salted corn I can not give up this is my problem0 -
kshama2001 wrote: »Understanding satiety: feeling full after a meal
...Tips on how to feel fuller
So how can we best try to enhance these feelings of fullness to help us control how much we eat? Here are some top tips for helping you feel fuller:- Foods high in protein seem to make us feel fuller than foods high in fat or carbohydrate, so including some protein at every meal should help keep you satisfied. Foods high in protein include meats such as chicken, ham or beef, fish, eggs, beans and pulses.
- If you are watching your weight, opt for lower fat versions, using leaner cuts of meat, cutting off visible fat and avoiding the skin on poultry as this will help reduce the energy density of the diet, which can help to enhance satiety (see below).
- Foods that are high in fibre may also enhance feelings of fullness so try to include plenty of high-fibre foods in the diet such as wholegrain bread and cereals, beans and pulses and fruit and vegetables.
- Alcohol seems to stimulate appetite in the short-term and therefore drinking alcohol is likely to encourage us to eat more. Alcoholic beverages can make you forget about your intentions to eat healthily by making you lose your inhibitions. Alcoholic drinks are also calorific, so you should cut down on alcohol consumption if you are trying to control your weight.
- The ‘energy density’ of food has a strong influence on feelings of fullness or satiety. Energy density is the amount of energy (or calories) per gram of food. Lower energy density foods provide less energy per gram of food so you can eat more of them without consuming too many calories. Low energy density foods include fruit and vegetables, foods with lots of water added when cooking such as soups and stews, and lower fat foods. Click here for more information on energy density.
Read more: http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html
Oh thank u too muck for caring and replying my questions I really benefit0 -
Thank u too much for all of u u are too honest I am too happy that u help me0
-
Hit at least 25g of fiber, make sure you get enough protein and fats, and drink water until your urine is a straw color (it really is the best indication of how hydrated you are and how much water you need to drink).
Good luck!1 -
I definitely suggest eggs. If I eat a 3 egg omelette, I'm totally sated for several hours (with exercise included). Plus, eggs are a super food. They are packed with nutrition. Beans are really good for sating the appetite, too. And you can never eat too many veggies. The more, the better. You can always eat your fill of those and STILL be under your calorie limit.
Be sure that you're drinking plenty of water, too. Sometimes, when we're most hungry, we're actually thirsty. In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day. For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day. I'm currently 240.6 lbs, so I drink two 63 oz water bottles a day. I find that THAT has been such a huge factor in not over eating and in my weight loss.
Wishing you the best in your weight loss journey!!
You can do this!! (: 1 -
MommyMeggo wrote: »Appetite and hunger are not necessarily the same.
Foods that keep you full longer are protein and healthy fats, for most. Everyone has their own list of what works for them. (eggs, avocado, high fiber cereal, lean meat protein, quest bars for something quick, oatmeal, nuts)
Shop smart. Have small snacks available to eat during the day. Measure/weigh and log. Pre logging for me is helpful.
White breads/simple carbs make me feel hungry faster. Starting my day with high fiber and protein keeps me full a long time. And water, water, water.
But Id look for why you think your appetite is out of control. When I am tired , stressed, bored Ill think Im "hungry.' Thats after a lifetime of emotional eating- it creates a habit.
Could I eat all day?
Sure, but I know its not hunger driving me. I eat 6 times a day with planned meals and snacks so it makes it easier.
I've learned how to identify what exactly I need...and the majority of the time it isn't food.
Yes I really feel boring and stress because of my Ph.D. May this be the reason for hungry ?
I'm also working on a PhD, and I'm guessing that you're experiencing stress eating instead of real hunger. You have to find other outlets for your stress/boredom than to eat. I learned the hard way, I gained 40lbs during my first year of graduate school.
I got it back off over the summer, and I'm finding that walking is a nice way to relieve the stress that I want to eat through. But it honestly comes down to you handling the underlying feelings, since I found that it wasn't real hunger at all.1 -
MommyMeggo wrote: »Appetite and hunger are not necessarily the same.
Foods that keep you full longer are protein and healthy fats, for most. Everyone has their own list of what works for them. (eggs, avocado, high fiber cereal, lean meat protein, quest bars for something quick, oatmeal, nuts)
Shop smart. Have small snacks available to eat during the day. Measure/weigh and log. Pre logging for me is helpful.
White breads/simple carbs make me feel hungry faster. Starting my day with high fiber and protein keeps me full a long time. And water, water, water.
But Id look for why you think your appetite is out of control. When I am tired , stressed, bored Ill think Im "hungry.' Thats after a lifetime of emotional eating- it creates a habit.
Could I eat all day?
Sure, but I know its not hunger driving me. I eat 6 times a day with planned meals and snacks so it makes it easier.
I've learned how to identify what exactly I need...and the majority of the time it isn't food.
Yes I really feel boring and stress because of my Ph.D. May this be the reason for hungry ?I'm also working on a PhD, and I'm guessing that you're experiencing stress eating instead of real hunger. You have to find other outlets for your stress/boredom than to eat. I learned the hard way, I gained 40lbs during my first year of graduate school.
I got it back off over the summer, and I'm finding that walking is a nice way to relieve the stress that I want to eat through. But it honestly comes down to you handling the underlying feelings, since I found that it wasn't real hunger at all.
Another vote for exercising to manage stress. Walking is great. Make sure you have good shoes.
1 -
I definitely suggest eggs. If I eat a 3 egg omelette, I'm totally sated for several hours (with exercise included). Plus, eggs are a super food. They are packed with nutrition. Beans are really good for sating the appetite, too. And you can never eat too many veggies. The more, the better. You can always eat your fill of those and STILL be under your calorie limit.
Be sure that you're drinking plenty of water, too. Sometimes, when we're most hungry, we're actually thirsty. In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day. For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day. I'm currently 240.6 lbs, so I drink two 63 oz water bottles a day. I find that THAT has been such a huge factor in not over eating and in my weight loss.
Wishing you the best in your weight loss journey!! You can do this!! (:
Thank u for ur valuable suggestions and ur encouragement ❤️❤️❤️0 -
Lots n lots of great advice on here! I find that a lot of this comes down to how you think about it. I went from having three slices of white bread and cheese a night - after all the food I had during the day - to, at most, a small bag of light crisps. It took me ages to re train myself to accept hunger signals as "normal".
As a matter of fact I now use hunger to see if I really am "hungry" or if I'm being greedy. Basically if I'm not "hungry" I don't eat till I am. Easy to say, difficult to do, but once you have the hang of it its really useful :-)1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions