Healthy food doesnt fill me up
sarahlovesfood25
Posts: 408 Member
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
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Replies
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Can you be more specific? Healthy food doesn't actually mean anything. What are you eating that's not filling you up?8
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What do you consider "healthy food" to be?5
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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 helps0
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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.18 -
Those foods don't sound protein, fat or fibre rich - try increasing your protein, and fat, and add fibrous carbs (vegies, beans, wholegrains etc)9
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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 bars0 -
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.1 -
Wot fibre and proteins r good?
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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.5 -
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.3 -
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 153lbs0 -
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.0 -
Thanks everyone for ur advice i will take it on board 0
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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.)5 -
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.3 -
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.
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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
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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.5 -
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.6
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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.4 -
French_Peasant wrote: »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.
Wow, 10 servings a day is a lot.4 -
The other way to get full is to eat large quantities of very low calorie foods
Lettuce, cucumber - make a green salad to eat with meals
mushrooms - 100g is 10 cals, a typical punnet is 250g so for 25 cals you can fill the stomach
The other tip is psyllium. Psyllium swells in the stomach and is prove to help keep you full longer
http://www.ergo-log.com/psyllium-boosts-chance-of-successful-weight-loss.html
Swap the low fat yoghurts for either a high fat one or, preferably, a high protein one like Fage 0% fat
Make thick soups with lentils, beans, squashes, sweet potatoes, they will fill you up nicely2 -
Ahh wow u guys have helped me out so much, think il make and add few changes to my diet, some really great ideas there my mouths watering already lol
Also im a big fan of cups of tea so il cut back on them and ive heard green tea, peppermint tea and lemon tea r good
Thank u everyone once again 0 -
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
Sounds like your definition of "healthy food" is too narrow. How an individual food/meal fits in the context of your overall diet matters a lot more than considering that particular food/meal in isolation.0 -
French_Peasant wrote: »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.
Wow, 10 servings a day is a lot.
It is, at first, but once you reset your habits and palette over a week or two, it falls into place fairly easily. You can knock out 6 servings with just a large apple and medium baked sweet potato. Although most servings are around 1/2 cup (80 g)1 tablespoon of tomato paste counts as a serving, as the tomato is so condensed, but still packed with nutrients. Also, 28 g of dried raisins counts the same as 80 g of grapes, etc. Throw in a salad (1 cup is a serving) and some legumes, and you're set for the day.4 -
Thank u 0
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My diary is open to friends. I'm always stuffed and I eat pretty healthy. I eat around 1300 calories a day1
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You can eat whatever food you want that fits your calorie goal. Eat more of what you use to eat.
Generally foods with protein, fats and fiber will help you feel more satisfied. You might try prelogging your food so you can see if you are getting enough of these things. If not change what you are eating a bit.
Is your calorie goal too aggressive? Are you eating more when you exercise?1 -
I havnt got a problem with my calorie goal which is 1450 a day i just seem to hav my meals and not feel full and no i dont seem to eat for a while after exercise0
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Sarah, did MFI suggest your calorie goal? For me their suggested goal is spot on. If MFI did not, then perhaps you should allow them to.0
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