What keeps you feeling full longer?

opaquewhite

Hi! I'm posting this because I want to find out what everyone's go-to foods are (or teas, supplements, etc) for feeling fuller longer? I've been having trouble with this lately as I work out more, and I don't want to go crazy on the calories either, since I'm doing mostly cardio exercise, with some light strength/weights. Reason being, I actually cut back on some muscle, my arms are huge from being a cheerleader for so long ,and I want to slim my arms down, there's just so much muscle in my upper arms! I know you can't spot reduce, but ya know...

So, I'm not new to nutrition. I know fiber keeps you fuller longer, eating clean is good, processed food is bad, etc. I'll eat breakfast around 7 am, and by 9:30 I'm starving again! I'll eat a snack at 4 pm, and by 6 pm I'm starving again, which stinks because I like to work out before dinner. I try drinking tea, keeping very hydrated, etc. I've researched this, and I think I may be a fast oxidizer... but I can't imagine eating more meats and cheeses, I'm trying to cut back on meat as it is.

Soo, who has some tips? :-) Feel free to take a peek at my journal, I've been logging pretty steadily the past couple weeks.

Chief_Rocka

Meat and vegetables

there's just so much muscle in my upper arms!

Please post pics of jacked arms

I I've researched this, and I think I may be a fast oxidizer.

What does that mean?

opaquewhite

Fast oxidizer:

http://www.livestrong.com/article/219639-diets-for-fast-oxidizers/

Although I wouldn't consider myself lean, I'm 5'7" and 170, but my build is proportionate all over. My bicep is about 13.5" around, unflexed.. I don't have any pics... sorry! To be honest, it's not that big a deal, I just want to lose weight in a healthy way, that's my main goal.

Chief_Rocka

Fast oxidizer:
http://www.livestrong.com/article/219639-diets-for-fast-oxidizers/

That article is nonsense

MrsBach

I know why you would cut back on cheese, but why meat? Fiber may help you feel full, but protein is slower in digestion and will keep you fuller longer than fiber, especially if you're getting that fiber with carbs. 8 oz of chicken isn't a lot of calories, but it's the start to a big meal that will fill you up and a great source of protein.

MaraDiaz

Coffee. Meat. Eggs when I can't afford meat.

lavieboheme1229

Protein protein protein.

And water

RJAgeo

Green tea and almonds seem to work for me during the morning-afternoon. Post-dinner hunger usually eliminated with two Hershey kisses. If that doesn't work, I'll eat a few jalepeno pepper rings; can't feel my tongue after that! Add notes to your daily log and document how long after a meal/snack you're hungry again. Good luck.

katy_trail

OK, I read your dairy, well this past weekend and this week.
I'm seeing a lot of yogurt. Have you tried really good greek yogurt. does that make a difference?

i vote for raisin bran to keep me full longer, but it's too many carbs for most people.

For breakfast you could make some breakfast burritos for the whole week, eggs, veggies,
I like eggs with salsa verde (tomotilla salsa) for extra flavor

you could also make scrambled eggs baked in a muffin tin, or a fritatta version of that with veggies.
for less carbs.


where's the beans? legumes? nothing keeps me full longer than lentil soup.
no ham bones here, I make it with chicken or veg. broth, and lots of veggies.
curry flavored versions are absolutely amazing, and help with the gray color.
adding greens and carrots helps with color too.
here's a simple version:
http://blog.fatfreevegan.com/2009/05/ridiculously-easy-lentil-soup.html

Also, if you love mac and cheese, I can relate, have you tried tofu mac and cheese?
passed the kid test at my house
they loved it, and we all felt full sooner than reg. version.
tons of recipes online and prob. on mfp too.
depending on the texture you want you can blend it with a food processor or blender to make it smooth
or just mash it with a fork, that's how I prefer it.
you can also make tofu cottage cheese. loaded with protein too.

http://www.macheesmo.com/2012/04/tofu-mac-and-cheese/
I agree easier to make than traditional mac and cheese,
and I didn't need as much cheese, which is saying a lot,
because i never think there's too much cheese.

I've been looking for a good recipe link to give you, but it just depends
what kind of flavors you like. the process is really simple.
just use whatever tofu you have, firm, soft, it works either way.
chop it up, and add what you like for flavor.
some recipes also use cashews, but I haven't tried that version.

more breakfasts:
http://blog.fatfreevegan.com/category/breakfasts

more veggie and legume recipes than you can shake a stick at
and I hear the apple cider caramels are popular too
http://smittenkitchen.com/recipes/

opaquewhite

where's the beans? legumes?

I really try to like beans, but I'm not a huge fan. I make a turkey chili with canelinni beans at times, but I can't do the black beans. :-( I do eat greek yogurt pretty often, but only the 0% kind. Maybe I should opt for the 2% instead? I'm not attached to it though, it just depends on what I happen to pick up at the store.

I can certainly give the tofu mac and cheese a try! I'm not super attached to mac & cheese, but I just happened to have it in the house, it was a weak moment :-)

MrsBikiniBound

I squeeze lemon juice in the water that i drink all day it not only helps with bloating but helps me make sure i drink my water!

Green tea with mint helps curb the cravings and is great for metabolism.

As for filling foods and snacks- i sneak a cup of broccoli or cauliflower in all of my salads to not only get veggies in my diet but more fiber and therefore it keeps me fuller. A handful of almonds helps in a pinch. A tablespoon of almond butter for a snack is great. hummus with cucumbers or bell peppers. a protein shake (low carb/low sugar) with some cups of frozen fruit and almond milk keeps me really full as well.

MrsBikiniBound

oh also- nonfat greek yogurt keeps me wayyy more full than regular yogurt- add some frozen fruit, honey...etc!

katy_trail

what kind of ethnic flavors do you like?

WillowBreeze

the only breakfast that keeps me full for a long time always incorporates oatmeal.

kboigirl

Vegetables: Fill you up for few calories (1 cup raw veggies has 25 calories, when the same amount of grain has around 250 for example)

Protein: helps to maintain satiety longer. Choose lean protein sources because fat packs more calories into a smaller space and will be counterproductive.

Plan your meals and snacks for regular intervals so your body will get used to the blood sugar dynamics.

Don't overtrain....DON'T OVERTRAIN. If you are super hungry after your workout and denying your body the nutrition it needs, it willl NOT help with sustainable weight loss.

Carbs are your friends when exercising because they are the body's preferred source of fuel. Do not eliminate food groups or categorize foods as "good" or "bad." More of your carbs should come from whole food sources like fruits and vegetables, whole grains, legumes, rather than processed, refined foods, and added sugars. If you are not eating carbs, you will feel hungry no matter how much protein you eat because your body WANTS that quick and efficient energy.

I am a Registered Dietitian with a Master's degree in nutrition AND I teach nutrition at the university level.

lauren3101

Porridge (or oatmeal for you Americans ) is the only breakfast that seems to really fill me up.

For lunch, I normally eat a salad with 2 chicken breasts or a salmon fillet and a hardboiled egg. That seriously keeps me full for a few hours, and I'm a big eater. The key is lots of protein.

acogg

Protein and whole seeds keep me satisfied for hours.

katy_trail

i love chick peas/garbanzo beans added to aalad for more protein.

Have you tried hummus? It doesn't taste like eating beans.
the basic flavor is made with roasted garlic and lemon,
but there are many flavor combos.
you could also make it with white beans instead of chick peas.

I vote for the roasted red peppers flavor, heaven!
great on sandwhiches or wraps too not just dip.

here's one with eggplant and white beans:
http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-and-roasted-eggplant-hummus-recipe/index.html

jonesin_am

Protein, protein, and more protein. I find fiber fills me up quickly but doesn't keep me feeling satisfied for very long. I start my morning with eggs (usually two whole eggs and two egg whites) at about 7am - then at 10:30 or so I have about 30 almonds. I then have lunch which is usually a salad with some sort of protein, usually chicken or hard boiled eggs. I make the salad big enough that it ends up taking me most of the afternoon to eat (I always work through my lunch). And then I have dinner around 6pm - and you guessed it, more protein and veggies. I also drink water with lemon in it all day. Whenever I'm hungry I chug some water.

cebreisch

I actually eat something about every 3 hours. 7:30 breakfast, 10-10:30 snack, 11:30-noon lunch, 3:00 snack, 5:30-6:00 dinner, 9:00 snack.

My snacks are usually something like a Chocolite Protein bar (healthsmartfoods.com - 95 calories, 10 g fiber, 10 g protein), or a couple of light string cheese sticks, maybe even yogurt, or crackers or pretzels with peanut butter.

Protein sticks with you longer - takes longer to digest, whereas carbs just burn right off.

katy_trail

Everyone is emphasizing protein, but even when she has a salad with salmon she gets hungry quickly.
So she may have the same problem as I do, and often I am hungry after a high protein meal like eggs.
I do have success with salmon or sardines though. so it may just be a matter of experimenting.

cwolfman13

What are your macro ratios? I had to play with mine a little and actually try to hit my numbers...once I figured out my macro ratio, it was all good and I'm never really hungry. Mine are 40c/30p/30hf. I felt like I was starving on MFP's default settings...then went to 50/25/25...better...then 40/30/30...perfect and I'm usually within a couple % points.

Also, it has helped me to eat smaller, but more often. I pretty much eat something every couple hours.

katy_trail

Also, depending on where you are in your cycle, your hormones affect (or effect?)
your hunger levels.
I know for me, I just want to eat everything in sight. no matter how so called filling or not it is.

Firefox7275

Don't read Livestrong, there is a lot of absolute rubbish on there: nutrition and dietetics are scientific disciplines. Fibre is only one of the nutrients that helps confer satiety, you also need protein, water and to a lesser extent fat. Sugars and high glycaemic index carbs can spike and trough the blood sugar, triggering hunger or cravings. Don't cut down on or eliminate food groups unless you are prepared to increase others to get the same nutrients. If you want to eat less meat be sure to eat more reduced fat dairy, oily fish, other seafood, omega eggs, nuts and seeds. Egg whites and chicken breast are not particularly nutritious anyway.

Looking at your food diary I would suggest eating more non starchy vegetables for the fibre and water without too much sugar, at least seven to nine servings a day in the full rainbow of colours but you can go higher. Each item only counts once no matter how much you have. Be more consistent with protein at every meal and snack, including hitting the recommended three servings a day of unprocessed dairy or a fortified equivalent.

Also you seem to have cut back hard on wholegrains, beans and lentils without increasing your intake of nuts and seeds to supply minerals and fibre, don't underestimate how much of these you need. You might particularly consider ground flax or chia which contain fibre that bulks up much as the stuff in grains does and are quite mineral dense. To get a balance don't just stick to cashews which are naturally high in carbs, low in calcium and fibre, almonds are richer in calcium and fibre. A multivitamin/ mineral is an insurance policy not a substitute for a balanced diet.

Cut your intake of foods with added sugar, added fats or refined carbs down to 10% of daily calories: ice cream, flavoured yoghurt, cereals, chocolate pudding, cookies, white pasta, white rice, agave syrup, crackers. You do have some good foods in amongst - berries, salmon, purple cabbage, spinach, steel cut oats, cheddar for example.

opaquewhite

Everyone is emphasizing protein, but even when she has a salad with salmon she gets hungry quickly.
So she may have the same problem as I do, and often I am hungry after a high protein meal like eggs.
I do have success with salmon or sardines though. so it may just be a matter of experimenting.

Yep, I wasn't sure if I had to play around with my macros, because even after dinner last night (chicken breast and mixed vegetables) I was starving in an hour, I get that empty nauseous feeling in my stomach. I had a spoonful of regular vanilla ice cream and was fine. Some foods do it and some don't. I can't figure it out. Salmon has more fat than chicken, so maybe it's the fats that solve it? It's a mystery to me!

heatherpg47

I like baby carrots or cucumbers.

Mverdecia1

Try pushing your first meal back as long as you can.... if you dont HAVE to eat at 7am then don't.... have some tea in the morning or coffee to jump your metabolism and then eat at 9:30.... when you eat then have the highest fiber thing you can have (in the morning) this will make you full all day..... fiber plus water=expansion and a full tummy..... Mid morning eat some Fiber ONe cereal.... oatmeal.... greek yogurt with raspberries.... or a high fiber bar/protein bar.... also when you eat vitamins with a full glass of water they fill you up so I would eat them then... maybe add a fiber supplement too....

Then eat again in a couple of hours (noonish).... a high protein lunch (even if you are not hungry).... The combo of these two at these times usually keeps me full until 6 or 7pm.


But coffee with non fat milk is my ultimate hunger suppressor!

Gorger

Nutribullet
2 cups spinach, one banana and one date with water and blend. Drink the whole thing and you will be good to go. That's 100 calories.

Firefox7275

Everyone is emphasizing protein, but even when she has a salad with salmon she gets hungry quickly.
So she may have the same problem as I do, and often I am hungry after a high protein meal like eggs.
I do have success with salmon or sardines though. so it may just be a matter of experimenting.

3oz salmon and salad is not enough calories or fats and possibly not enough overall bulk, plus she tends to add in a sugary dessert. Ditto not enough overall calories or fats in the chicken and vegetables dinner.

mg234080

What about beans? Black beans boiled with salt, onions, green bell peppers, and garlic. 1 cup has 15 grams of protein and 15 grams of fiber.

patty1138

Thanks for sharing I definitely need all this information