Foods that will keep you full

preslyann50
preslyann50 Posts: 114 Member
in Food and Nutrition
So I am doing pretty well with my weight loss. I am losing more inches than weight but I am down 9lbs and 2 pant sizes. I keep in my calorie range of 1350 but I feel like I need food that will keep my fuller with low calorie count. I"m not starving but I'm not 100% satisfied either (btw, if you look at my food diary for the past week or so it's only a lot of liquid because i had to get some test done for the doctor that's not how I usually eat)

I do reward myself sometimes with a treat but I usually eat pretty well but like I said I need I guess better quality food. Can anyone suggest some things? I did start eating jerky for a snack that is high in protein (I'm not a huge nut fan so I can't do that) and I'm also staying away from as much gluten and dairy as possible (just started this so it's not completely gone)

Thanks friends!

Replies

  • bdamaster60
    bdamaster60 Posts: 595 Member
    Water. Drink 1.5 gal a day, keep drinking it especially with meals, ideally 1 litre per meal. If that doesn't help and you've hit your daily macros, no other choice but to suck it up, it's only hunger.
  • bex0178
    bex0178 Posts: 25 Member
    I find that low calorie, high volume foods, or low-calorie, high water-content foods help to control hunger. Salad can be very high volume if you use a lot of lettuce and low calorie veggies with just a few toppings for dinner (the serving size for most packaged salad mixes is half the bag.) Many fresh veggies are of course high water, high volume, and remain so when steamed. Low calorie soups are great to curb hunger, and, again, have both high volume and the high water content. I like to have cereal and almond milk when I want something sweet. My favorite is the Protein Plus Special K (120 cal for 3/4 cup) and 1/2 cup unsweetened almond milk (20 cal) with Stevia.
  • neanderthin
    neanderthin Posts: 10,262 Member
    Potatoes are the most satiating food on the planet, and fish is also up there.....low calorie foods are a waste of time unless you consume a lot of them, and that's just too friken boring.
  • SueGremlin
    SueGremlin Posts: 1,066 Member
    Lean protein. Also I fill up on sauteed greens (embarrassingly large piles of them).
  • BeachGingerOnTheRocks
    BeachGingerOnTheRocks Posts: 3,927 Member
    Fat free cottage cheese is really filling.
  • preslyann50
    preslyann50 Posts: 114 Member
    Thanks! I am just starting to like fish, right now I like talapia, tuna and salmon. I need to branch out a bit not that I got over the initial fish taste :P
  • mhaight85
    mhaight85 Posts: 68
    salad with protein on it - lean meat, eggs, nuts. i make my salads with spinach leaves, and use salsa instead of salad dressing.

    spinach salad with hard boiled egg & salsa is about 100 calories so pump up the meal with something like yogurt, granola bar, meal replacement shake, or lowfat string cheese depending on how many calories you want to make your meal total.
  • ericadawn92
    ericadawn92 Posts: 346 Member
    Greek yogurt can keep me pretty full -- although that's dairy so idk how you feel about it :/

    Like another user posted, potatoes and fish. A tilapia fillet and a medium sized baked potato is one of my favorite meals :)

    And of course, like others said, drinking lots of water.

    also, when you're feeling hungry, really examine and see if you're HUNGRY or just craving food...I know most of the time I think I'm 'hungry' but I actually just want to eat cause it tastes good. So then I make tea or something so I can fill up with water and still have some sort of taste :) I've also noticed the hot water in tea fills me up even more than just water from a water bottle.
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Oatmeal, tofu shirataki noodle, apples, berries, protein powder, cucumbers, and green beans. Those are pretty much the only things I eat. Super filling.
  • Firefox7275
    Firefox7275 Posts: 2,040 Member
    Protein, fibre, water and to a lesser extent fat help you feel full. Base your day around nine or ten servings of non starchy vegetables and low sugar fruits, add in protein (lean meat, oily fish, eggs, reduced fat dairy, nuts, seeds) at every meal and snack, healthy fats little and often (oily fish, avocados, olives, coconut, cocoa, nuts, seeds). If that is not enough food add in low glycaemic index whole carbs, ones that don't peak and trough your blood sugar and are slow to digest (especially beans, lentils, barley). Avoid added sugar, white refined carbs, limit white potatoes and anything made with wheat flour as these are quick to digest and absorb.
  • mmddwechanged
    mmddwechanged Posts: 1,687 Member
    1 whole green pepper sliced and a quarter cup of ricotta cheese. I think it's the crunch that makes it satisfying. To make it even more filling add half an advocado.
  • TheLittleLebowski
    TheLittleLebowski Posts: 143
    I second Greek Yogurt!

    I like roasting a tray of broccoli and cauliflower, couple hundred grams of both are fairly small calories wise, and I'm absolutely stuffed, add a tin of baby carrots for an additional 40 calories and I couldn't possibly eat anymore.
  • Jpinpoint
    Jpinpoint Posts: 219 Member
    I don't cook, I buy prepared food.

    Every day on my way home from work I buy a Whole Roasted Chicken. I munch on it (feed my husband if he wants some) when I have that empty pit feeling especially after my workout.
    I also buy Meat/Cheese trays, I never over indulge. I count out the sliced meat, sliced cheese and if I want to add crackers I portion those out also.
    I buy pre-packaged veggies too. They are always available when I have had my dinner but I'm still a bit hungry.

    And lastly, my go to kind of "dessert" is Yoplait Greek Yogurt, Vanilla. Low Calories, Low Carbs, High Protein.

    I THINK protein is a filler, it helps you stay full. Maybe adding more protein to your meals will help in feeling fuller.

    To the person that said, water and if all else fails, "It's just hunger". When I'm hungry I'm mean. Not only mean but I also tend to have more anxiety and panic because I don't enjoy being hungry. I find more so now that I'm working out and losing weight I'm more often hungry than when I wasn't working out and losing weight. I accept that as progress because my stomach is communicating again. I don't think I would be inclined to just go with the hungry feeling, I think I'd mow through a loaf of bread.

    But, everyone is vastly different.
  • Moosycakes
    Moosycakes Posts: 258 Member
    Porridge! :D
    I put blueberries in mine :)
  • southernhealthyhippie
    southernhealthyhippie Posts: 9
    Eggwhites! If I put a few tablespoons of liquid eggwhites in my oatmeal in the morning, I'm good for hours.
  • tnh2007
    tnh2007 Posts: 6 Member
    squash! I love butternut squash. 80 calories per cup so I eat it for breakfast with a tsp of butter. Yummy, filling and warm on these cold winter mornings! :)
  • Frigs
    Frigs Posts: 745 Member
    great idea on the egg whites in the porridge...I was getting tired of hard boiled egss sans the golden center....

    Also..Chili is my favorite filler....chili made with lots of veggies...
  • Merrysix
    Merrysix Posts: 336 Member
    lean protein 5 times a day keeps my blood sugar level and I don't crave food. I like fish, chicken, turkey, greek yogurt, cottage cheese. I usually eat these with a salad or steamed vegies, or sometimes with an apple, pear or orange. I also try to eat before I get too hungry -- easier to stick with my food and exercise plan then. When I'm really hungry I don't think straight. -- MSH
  • whitelaurel
    whitelaurel Posts: 162 Member
    I was going to suggest eggs as THE MOST FILLING FOOD ON THE PLANET, but if you're trying to stay away from dairy, I guess that doesn't help you much. :)

    If I can think of another food I go to for an instantly full-feeling stomach, I'll come back and let you know! :)
  • horseplaypen
    horseplaypen Posts: 442 Member
    eggs =/= dairy :smile:

    unless you mean
    636x460walls_01.jpg

    (sorry to tease... sometimes I make this mistake too!)
  • teryx123
    teryx123 Posts: 57 Member
    Two foods I have found that work wonders are pinto beans and steel cut oats (not rolled oats!). Both of them have a very stabilizing effect on blood sugar so they prevent glycemic spikes. I eat beans for breakfast with a little salsa, along with other things almost every day. I cook a big batch and freeze what I don't eat right away. I also cook steel cut oats in batches because the cook time is long.

    The worst foods I have found are cereal, starchy stuff like potatoes, bread, and anything with sugar in it. These items are almost eliminated from my diet.

    I have also found that getting adequate protein in the morning meal sets me up for a much more stable day hunger wise.
  • Powergirl123
    Powergirl123 Posts: 52
    just get a can of chunk light tuna and triscuit crackers ( i prefer rosemary olive oil) its a great satisfing snack
  • hpsNcrvs
    hpsNcrvs Posts: 74
    Alot of people eliminate white potatoes..I guess I don't get this..I LOVE potatoes. A big baked potato for breakfast, mixed with scrambled egg..onion..garlic..bacon bits..and sprinkled with sharp cheddar chz....yummmm. Seriously, it's absolutely delicious..and it keeps me satisfied til dinner time. Since dinner is always before 5pm..it works out just great. I try not to eat after 6.
  • Julicat6
    Julicat6 Posts: 231 Member
    Almond-coconut milk( unsweetened vanilla) with protein powder and frozen fruit, blend for a yummy smoothie. Pumpkin puree with protein powder and egg whites, sweetened with stevia and flavored with pumpkin pie spice, microwaved in a mug for 1-2 minutes. Egg beaters or real eggs scrambled with lots of spinach and a little feta cheese.
  • Robin_Bin
    Robin_Bin Posts: 1,046 Member
    Depends on why you're not feeling quite satisfied... try more fiber, water and/or protein. If you've cut out too much fat or carbs, that can also be a problem. (If fish is helping, it could be due to the protein or the "healthy" fats.) I wrote a blog entry that was really about cravings more than that slightly unsatisfied feeling, but it still explores some of the reasons... see http://www.myfitnesspal.com/blog/Robin_Bin/view/cravings-282817 (and please give it a "up" vote if it's helpful).

    P.S. Congratulations on the weight and inches lost already!
  • mtiheartmuscle
    mtiheartmuscle Posts: 124
    I'd recommend high protein, low carb.
    Egg whites
    Protein Shakes
    Cottage Cheese (yes, it has dairy, but plenty of protein to keep you full)
    Oats 1/2 cup
    Spinach
    almonds
    brown rice

    I also eat 5-6 small meals per day which keeps me full and gives me the right amount of nutrients each day. :)
  • Sharkington
    Sharkington Posts: 485
    I am going to agree with the oatmeal! I eat it some every morning with greek yogurt and it does a pretty good job of keeping me satisfied until I eat a snack a few hours later before my workout.

    Also, eggs are filling.
    Someone mentioned fish (tuna/salmon) and that fills me up, as do most lean protein (turkey and chicken are staples in my diet, as well) and I try including lots of hearty veggies with my protein (like Brussels sprouts, squash, or even a salad with dark greens/spinach) The combination fills me up and keeps me full for awhile. :)
  • kiraleilani
    kiraleilani Posts: 124 Member
    I like light cheese sticks when I need an extra little something. The protein works to keep me fuller with my meal and it's only 50 calories :)
  • pickledginger
    pickledginger Posts: 172
    White potatoes make my blood sugar crash, and then things get ugly.

    But sweet potatoes totally rock; high fiber, high nutrition, low GI, easy to cook. Squash is good, too.

    Barley is as filling as a filling thing.

    Edamame -- cooked green soybeans -- make a great snack or meal. I get them frozen and pre-hulled, in single-serve packs. Portable, filling, nutritious.

    Friendship cottage cheese is great -- I get the low-fat whipped version, usually.

    Lentils or black beans can be good. Buckwheat is very satisfying.

    Guacamole or pure avocado.

    Soups are good. Big salads. Steamed or microwaved greens or broccoli, maybe with a little parmesan.

    Celery and radishes have a nice crunch and a little sweetness -- at least when fresh -- and make good munchies.
  • lotusspark
    lotusspark Posts: 367
    i don't know if anyone said popcorn.

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