what you eat matters; for satiety

lemurcat12

JerSchmare wrote: »

crabbybrianna wrote: »

I need starchy carbs. Bread, pasta, rice, potatoes, anything like that. Beans and lentils as well. I did low carb for 2 years and I was always hungry. I can have 6 eggs cooked in fat and be hungry an hour later, but 1 egg on a piece of toast will last me all morning. Large amounts of vegetables don’t do it for me either. I’ve eaten huge salads with a ton of vegetables and protein in it and 45 minutes later I’d feel hungrier than before I ate it. Fruit is the same, an apple wouldn’t even take my hunger away for 5 minutes.

That’s interesting. I’m exactly the opposite. 6 eggs cooked in fat would fill me up from morning until dinner, almost. I need some fiber too. I believe you, but it’s just interesting how different we all are.

6 eggs cooked in fat wouldn't last long for me, without something more.

There's a huge variety of breakfasts that satisfy me, and the macros usually don't matter much, but the exception is high fat, low fiber (or high carb, low fiber). A plain bagel is not satisfying, pancakes with nothing else (but syrup) won't last, but neither will the same number of calories from bacon and eggs.

Chicken breast, potato, and lots of veg -- which is very low fat -- would be one of the highest satiety meals for me, and beans also are enormously satiating for me. Luckily I don't need every meal to be super satiating, though, and can eat a variety of foods. Fat adds to pleasure which adds to my overall feeling of satisfaction with my diet, so it's important for me although I don't think it helps with satiety (for me).

GottaBurnEmAll

Tacklewasher wrote: »

For those of you satiated by protein, does this include when you have a shake? Or just protein from foods?

Honestly curious.

I need protein *with* carbs, not by itself, so no, shakes alone won't do it, though they used to when I was less active.

I tend to need a solid mix of protein, fiber, starch, and fat to feel satiated. So basically, a balanced diet with an emphasis on protein.

I had to go back to this because I'm picky this way:

CatL1911 wrote: »

I've found this to be true in the short term, but when I've done low carb diets in the past, after a couple initial (kind of miserable) weeks in the beginning, I then find myself staying full even on high protein and fat/low carb meals. Not that low carb is necessary for everyone, I just think your body can adjust if you need it to.

This is a common point made by many low carb advocates, saying that everyone will adjust to it given enough time, and I think it's overly simplistic. The point isn't whether you adjust or not, it's whether the adjustment leaves you feeling optimal. A lot of people have gone through that adjustment period and have decided for various reasons including mood changes, athletic performance, sleep issues, and yes, appetite issues -- that low carbing wasn't optimal for them.

And that was after electrolyte supplementation and letting the body adjust. Not everyone responds well to eating that way. Saying that they will is a fallacy.

GottaBurnEmAll

JerSchmare wrote: »

Protein, fat, and fiber fill me up.

To People saying this doesn’t fill them up, do you sit down and eat 12 ounces of chicken, have a huge serving of broccoli, and an apple and tell me you’re not so full that it’s hard to breathe?

That’s how I feel. And it sticks with me all day. I almost dread dinner because lunch almost killed me. My dinners are bigger than my lunches.

I know we’re all different. But, carbs just don’t do it for me.

Well, I don't eat meat, but I could have all that broccoli with some cottage cheese, but I'd need some starch with that to feel full. A little potato, maybe.

So yeah, I wouldn't be so full from that, nope. And yes, I'm a volume eater. It would be a pound of broccoli.

GottaBurnEmAll

JerSchmare wrote: »

crabbybrianna wrote: »

I need starchy carbs. Bread, pasta, rice, potatoes, anything like that. Beans and lentils as well. I did low carb for 2 years and I was always hungry. I can have 6 eggs cooked in fat and be hungry an hour later, but 1 egg on a piece of toast will last me all morning. Large amounts of vegetables don’t do it for me either. I’ve eaten huge salads with a ton of vegetables and protein in it and 45 minutes later I’d feel hungrier than before I ate it. Fruit is the same, an apple wouldn’t even take my hunger away for 5 minutes.

That’s interesting. I’m exactly the opposite. 6 eggs cooked in fat would fill me up from morning until dinner, almost. I need some fiber too. I believe you, but it’s just interesting how different we all are.

I know, isn't it? Threads like these are helpful for newbies, I think because they serve to highlight how we each have to find what best suits us. Protein does seem to be a constant.

BTW, the eggs alone wouldn't fill me up. I'd need potatoes and veggies with them, and just a little teeny amount of fat to cook them all in.

yirara

GottaBurnEmAll wrote: »

JerSchmare wrote: »

crabbybrianna wrote: »

I need starchy carbs. Bread, pasta, rice, potatoes, anything like that. Beans and lentils as well. I did low carb for 2 years and I was always hungry. I can have 6 eggs cooked in fat and be hungry an hour later, but 1 egg on a piece of toast will last me all morning. Large amounts of vegetables don’t do it for me either. I’ve eaten huge salads with a ton of vegetables and protein in it and 45 minutes later I’d feel hungrier than before I ate it. Fruit is the same, an apple wouldn’t even take my hunger away for 5 minutes.

That’s interesting. I’m exactly the opposite. 6 eggs cooked in fat would fill me up from morning until dinner, almost. I need some fiber too. I believe you, but it’s just interesting how different we all are.

I know, isn't it? Threads like these are helpful for newbies, I think because they serve to highlight how we each have to find what best suits us. Protein does seem to be a constant.

BTW, the eggs alone wouldn't fill me up. I'd need potatoes and veggies with them, and just a little teeny amount of fat to cook them all in.

*chips in* I'm not a protein girl Starchy carbs and grains baked or cooked work best for me.

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Wiseandcurious

Tacklewasher wrote: »

For those of you satiated by protein, does this include when you have a shake? Or just protein from foods?

Honestly curious.

I prefer to eat my calories, not drink them (except for alcochol). So I don't do shakes. I am also one of thos people who don't see the point in smoothies. I found whey protein in yoghurt with some bran added makes a great snack for me at work, fills right up that little pit that forms between lunch and dinner.

gcaracciolo2

Ya it's definitely tough to find what works for you. I love yogurt and fruit but the same thing happens to me. I'm hungry very quickly after I've eaten.

It's all about oatmeal for me. I love it and keeps me full for awhile.

Sp1tfire

gosh how I wish a banana was filling for me. They're so cheap and my wallet wants me to be full from them but it would take too many bananas for it to work

lindaloo1213

Ive had this discussion with a friend. She will eat an apple for breakfast and shes full til noon. I eat an apple and 5 minutes later Im so hungry its like I havent eaten for a month.

sytchequeen

I always feel hungry again soon after eating fruit. It was suggested this was due to the fructose, and fruit is better eaten as an appetizer, with the "meal" to follow. I don't know if any of this is true...

lemurcat12

sytchequeen wrote: »

I always feel hungry again soon after eating fruit. It was suggested this was due to the fructose, and fruit is better eaten as an appetizer, with the "meal" to follow. I don't know if any of this is true...

Just depends on the person. I always find it funny when people say fruit (and especially apples) are not satiating, as I find them extremely so. I've had days where things were crazy at work so I just grabbed an apple and was fine for several hours or until dinner.

I typically wouldn't eat fruit just as a meal, though, because I like larger meals.

Sunna_W

I seem to do best when I mix my limited carbs with a protein / fat. For example: a typical breakfast is 2 HB eggs and 100 g. cold steamed potatoes; a typical lunch is 3 oz lean protein (chicken / turkey) with 8 oz chopped salad (red and green cabbages, carrots, broccoli, jicama, bell peppers, radishes and celery); my snack is either an EPIC meat bar or an OZ of peanut butter; and, dinner is generally a protein and 2 veggies (a green one and a red or orange one). If I stick to this I am usually not hungry.

h1udd

I have found it makes no difference carbs, fat, protein .... 30 mins later I am hungry

JaydedMiss

sytchequeen wrote: »

I always feel hungry again soon after eating fruit. It was suggested this was due to the fructose, and fruit is better eaten as an appetizer, with the "meal" to follow. I don't know if any of this is true...

i have to get away from mixed fruit bowls at night ill go from not hungry but i have a few calories left or iv undereaten so ill eat some fruit and it can lead to an all out fruit binge. Something about fruit does me in. Luckily i stick to low calorie mixes of mainly berries with a few like pineapple/mango chunks its hard to do to much damage xD

rainbow198

I agree. When I started tracking what I was eating, I noticed that meals like 2 bowls of cereal, fruit only, a banana and a bagel or spaghetti and garlic bread I would still be hungry.

After researching and learning about macros I decided to try eating balanced meals.

With cereal I would have protein with it such as a hard boiled egg or a homemade protein bar. Instead of a banana and a bagel I would make a protein smoothie (with fat, seeds etc) and have a serving of fruit. Fruit is like the appetizer to a meal, not a meal by itself. With the spaghetti and garlic bread I would make a garden salad with a fat source and protein added.

This changed everything for me. I finally felt for full and satiated for hours.

Now when I'm planning my meals I make sure that I have a good balance of healthy fats, protein and carbs.

Everyone is different though so I think it's good to try different things and see what works for you.

nvmomketo

The volume in carbs, whether starchy or sugar, will fill me up. I can eat that until I am uncomfortably full. My problem is that I do not feel satiated. Unfortunately for me, a stomach ache is nit a sign to stop eating. As an undiagnosed celiac for my life, a stomach ache was just the usual sign that I gad eaten anything. LOL

Plus the highs and lows of blood glucose made me want more food every couple of hours if I ate carbs.

Fats and protein satiate me. I can easily go hours between meals and I often lose the desire to snack.