Healthy food doesnt fill me up

sarahlovesfood25

Wenever i eat healthy it doesnt seem to satisfy me and fill me up, just wondering what food r good to add to my diet which would make me feel full so i dont snack as much on sugary rubbish, any advice would be great, thank u

ladyhusker39

Can you be more specific? Healthy food doesn't actually mean anything. What are you eating that's not filling you up?

livingleanlivingclean

What do you consider "healthy food" to be?

sarahlovesfood25

Well for e.g for lunch i will have sandwich, light yoghurt and fruit but im aleays still hungry or for breakfast il hav bowl of cereal or porridge i seem to just wana eat more, hope this helps

Need2Exerc1se

sarahlovesfood25 wrote: »

Well for e.g for lunch i will have sandwich, light yoghurt and fruit but im aleays still hungry or for breakfast il hav bowl of cereal or porridge i seem to just wana eat more, hope this helps

Add more protein, fat and fiber.

livingleanlivingclean

Those foods don't sound protein, fat or fibre rich - try increasing your protein, and fat, and add fibrous carbs (vegies, beans, wholegrains etc)

sarahlovesfood25

I just cant seem to limit myself wen it comes to food i just wana eat cus i dont feel full but what i mean by healthy foods r like
Fruit, veg, yoghurt, low calorie crisps or choc bars

ladyhusker39

Still not a lot of info here. Could you open your diary?

My first guess is that it might help to add in some fat. Because it's more calorie dense, we tend to want to cut it out but it can also be quite satiating. Just a guess, though because you still haven't given us much to go on.

sarahlovesfood25

Wot fibre and proteins r good?

kristen8000

Well, if I ate like that I'd be hungry too!

First, what calorie goal are you trying to keep to? There might be some wiggle room in that number.

Next. Protein and Fat will always keep you fuller than Carbs. So the light yogurt (switch with full fat), the fruit, even though healthy doesn't tend to fill you up. Depend on what is on that sandwich, if it's mostly bread you'll be hungry...

I also HAVE to eat mostly Protein and Fat for Breakfast or I'm the snack monster ALL DAY. I can do oatmeal (porridge) occasionally, but cereal is not happening.

Play with different food combos. Try and eat eggs in the AM. Get rid of the light/low fat foods, add in more full fat dairy.

Need2Exerc1se

sarahlovesfood25 wrote: »

Wot fibre and proteins r good?

Whatever you like. Eat a variety of foods that you enjoy and that keep you full.

Beans are good for both fiber and protein. Meat, eggs, fish/seafood. Fruit, vegetables and whole grains are good for fiber.

sarahlovesfood25

With my diary i just do quick add for wot i eat but type in the right calories maybe i should start to scan my foods and add them in my diary so ppl no wot i eat.
But on an average day id have toast (wholemeal)
Lunch would be sandwich with cooked meat like chicken or corned beef and sometimes salad, would hav yoghurt with that and bowl of fruit if still hungry a low calorie bag of crisps and with tea it varies one day i could have a full roast dinner, stew, casserole or on other days il leave it til evening then just hav sandwich and fruit!
Does it sound like i need to change my diet or add more protein/fibre to it?
My calorie goal is 1450 a day, im 153lbs

TeaBea

sarahlovesfood25 wrote: »

Wenever i eat healthy it doesnt seem to satisfy me and fill me up, just wondering what food r good to add to my diet which would make me feel full so i dont snack as much on sugary rubbish, any advice would be great, thank u

Protein, fiber and fat are the usual satiating components. But it's a different combination for everyone. I eat a (high fiber) carby breakfast with fat.....and it's filling for me. Others might be ravenous.

Meal timing is also different for everyone.

Number of calories - a really aggressive weekly weight loss goal will result in the lowest possible calories. Many people can't make that work.

sarahlovesfood25

Thanks everyone for ur advice i will take it on board

kommodevaran

You have to eat enough. Don't set your calorie goal too low, and don't aim for a too low goal weight.

What is filling and satisfying, is individual, habitual, situational. Filling is not the same as satisfying.

You don't have to be "filled up". You have to get in sufficient nutrition. Feeling hungry before meals, and not feeling stuffed after meals, is normal.

There are no healthy foods. A healthy diet is balanced and varied.

You can eat anything you want/like.

Deeming foods you like, "rubbish", is setting yourself up for wanting it even more.

If you don't buy any foods you don't want to eat, you can't eat it. (Don't eat other people's food.)

Rickster1967

Tell you a food / meal that fills me up

A bowlful of 0% Fat Greek Yoghurt with cooked berries & cherries

I use one of Fage, Arla or Milbona 0% Greek yoghurt, have at least 250g

I put somewhere between 150 to 250g of blueberries, cherries, blackcurrants in a bowl in the microwave and cook them til hot (put a lid on to stop it spraying all over)

Add the cold yoghurt to the hot fruit and enjoy

350g yoghurt + 300g cooked berries = 406 cals and will keep you full for hours

Adjust the quantity for your own calorie needs.

erikfarrar

sarahlovesfood25 wrote: »

Wot fibre and proteins r good?

Greens and vegetables have lots of fiber. My go-to is a bag of mixed raw veggies (carrots, broccoli, cauliflower) and some hummus or dip made with Greek yogurt (e.g. tzatziki). One helping is max, like, 100 calories and will keep you pretty full for a while. Don't overdo it on the dips -- just enough to flavor your veg.

Depending on where you are, Sabra makes some pretty good Greek yogurt-based tzatziki/ranch dips,
(http://sabra.com/tzatziki.html), but tzatziki is also very easy to make at home.

In my opinion, fruits are a less-than-ideal source of fiber, since they're a lot of sugary carbs, and you'll be left feeling pretty empty.

Canned/pouched tuna and salmon are great lower calorie protein source. Make a big batch of shredded chicken breast over the weekend (slow cooker or poached/boiled and shredded) and warm it up with a little BBQ sauce throughout the week. Just some ideas.

Lean59man

Oatmeal with banana plus hard boiled eggs
Brown rice with black or pinto beans
Peanut butter with banana or on whole wheat bread
Hard boiled eggs with any of the above

Ready2Rock206

sarahlovesfood25 wrote: »

Well for e.g for lunch i will have sandwich, light yoghurt and fruit but im aleays still hungry or for breakfast il hav bowl of cereal or porridge i seem to just wana eat more, hope this helps

None of those things fill me up either. I rarely eat sandwiches, yogurt or cereal because for me they just leave me hungry an hour later. Unless it is a really big calorie filled sandwich. You'll have to experiment with what works for you - but as the others have said - protein, fiber and fat will usually help.

French_Peasant

In the UK it is recommended that you get 800 g (10 servings) or more of fruit and veg. (Fries and crisps don't count). I think if you focused on hitting this minimum, and also added in lean meats and healthy fats in carefully measured amounts, you would likely find that it keeps you quite full.

jgnatca

But on an average day id have toast (wholemeal)
- You can add fat and protein to your toast. Eggs have been mentioned. There's also peanut butter or any nut butter for that matter, or a mashed avocado.

Lunch would be sandwich with cooked meat like chicken or corned beef and sometimes salad, would hav yoghurt with that and bowl of fruit if still hungry a low calorie bag of crisps
- This also sounds low in fat. I suggest switching to full fat yogurt. I suggest a tablespoon of vinaigrette on your salad. Add a small cube of cheese.