staying full between meals

jayuk20

This morning at 6am I had a breakfast shake as I find it hard to do breakfast but come 9-10am I'm starving so had a portion of raspberries but feel hungry again. Can you recommend any foods which can help sustain a full feeling as it's these times I'm prone to grabbing something unhealthy!

nklunk

Try adding more protein to your meals and snacks. Not sure what your breakfast shake was but I find I can't drink my calories.

RunEatLift

Eat your food, don't drink it.
Make sure you get a good amount of protein at breakfast (I usually get around 30-40g) as well as some fat (10-15g).
Eggs, greek yogurt with fruit, bacon, oatmeal with protein powder and nut butters - the loads and loads of options

delonda1

What are your goals? How much do you aim to eat daily? I know for me lifting makes me HUNGRY ALL DAY!

To be honest I'm a snacker so 3 meals a day DOES NOT WORK FOR ME. I also aim to drink 2 glasses of water before i determine Im truley hungry. I do breakfast and 1-2hrs later a snack and then maybe 3-4hrs later lunch then a snack and then dinner and if Im still hungry a protein shake. I graze all day and i eat a lot of protein.

Fozzi43

Why not have your breakfast when you feel hungry? I rarely eat before 2-3 hours after I'm awake as I can't eat that early and I prefer to workout fasted.

nikilis

carrots. just have a large carrot. honestly, problem solved.

nikilis

Why not have your breakfast when you feel hungry? I rarely eat before 2-3 hours after I'm awake as I can't eat that early and I prefer to workout fasted.

man makes a good point.

ash190489

I am the same, I try to eat my brekkie as late possible before I head to work, usually 7am-ish and I know that I don't get morning tea until 11:10 so I try to have a shake or something else small but filling at about 8:30 - 9 am like almonds or cashews before I begin work - otherwise I have a super filling brekkie with oats, protein powder, unsweetened almond milk and a banana for a sugar hit too to get me through to 11am.

Cr01502

Why not have your breakfast when you feel hungry? I rarely eat before 2-3 hours after I'm awake as I can't eat that early and I prefer to workout fasted.

This. No need to eat breakfast if you're not hungry. Also, skip the shake and opt for whole foods. Far more filling.

Capt_Apollo

there are a few different ways of eating that work for different people.

some people prefer to have 6 small meals through out the day. this can help because some people are grazers, and like to much on something every few hours. if thats you, do that.

others prefer to sit down and have there three meals and thats it. if this is you, make sure you are eating enough at your meals.

personally, i like to feel really satisfied after a meal. i don't like to feel "oh, i'm still kinda hungry." so i tend to eat much bigger meals.

and because i like really big meals, some times i'll skip breakfast to have even more calories though out the day.

Fozzi43

Why not have your breakfast when you feel hungry? I rarely eat before 2-3 hours after I'm awake as I can't eat that early and I prefer to workout fasted.

man makes a good point.

I'm not a man!! :sad:

jayuk20

That's a good help. My calorie goal is 1560 and thought about upping my protein without raising my calories too much as dinner for me is always the most important i tend to eat most of my calories then.

khall86790

If I feel hungry in between meals I try having a coffee or cup of tea and a piece of fruit will tide me over until the next meal.

sozisraw

plan for healthy snacks between meals, that's what I do , having apple and flax seed bar as Im typing this

mikeschratz

Your BMR is 1888. You are only eating 1560 and you are hungry. If you eat more food, it will fuel your workouts and you won't be so hungry.
I used 204 lbs as your weight and 1.3 as your activity level.
If you weigh more than that, your Maintenance Calories will be higher.

"Mifflin-St Jeor
(FOR MEN)" BMR 1,888
Maintenance 2,455
Cut (@ 15%) 2,086
Cut (@ 20%) 1,964
Build (@ 15%) 2,823

dsjohndrow

I don't really believe that we MUST have breakfast. If you are not hungry, thee is no need to eat. Most of us have a meal time that we are most ravenous at, it's best to save your calories for that one. I eat a 300 calories breakfast, and a 300 calorie lunch with a handful of almonds or walnuts for a snack. In the afternoon, I drink water and maybe have some cheese and a banana. For dinner, I eat a good meal, maybe 3 cups of veggies and 4-6 oz of meat, fish or chicken.

My wife is the opposite, she wakes up very hungry and looks forward to a big breakfast and could care less if she eats dinner.

Staying full is helped by eating a balance of protein and veggies or fruit (fiber) and low fat dairy.

yourenotmine

I think you just have to experiment. Depending on what your "breakfast shake" is, it could be a lot of sugar and not much protein, which won't keep you full. I will go against what a few other people said, and tell you that I have found I stay full longer when I have a protein shake in place of a food breakfast. I'm guessing it's because my meals tend to be much lower in protein. I also find that it gives me more calories for later when I really want them. (It's also a lot quicker to mix up a shake than to cook breakfast.)

So, anyway, just try a few things, keep notes in your food diary of how you felt, hunger wise, and then keep doing what works best.

nikilis

Why not have your breakfast when you feel hungry? I rarely eat before 2-3 hours after I'm awake as I can't eat that early and I prefer to workout fasted.

man makes a good point.

I'm not a man!! :sad:

oh darlin, my bad! I didn't look closely at the pic! xoxo

chymerra

are you eating your calories?

personally, drinking my calories doesn't do it for me but some people can't have breakfast so i get that.

that said, why not have breakfast when you get hungry? a shake is a "snack" IMO and you need food to fuel your body. include proteins and healthy carbs into your meals, along with some healthy fats. don't be afraid to eat your calories if you are eating clean!

RoseTears143

I agree with the protein. I try to have at least a little protein at every "meal" whether it's breakfast, lunch, dinner, or any inbetween snacks to help keep me feeling full. I can't stand that ravenously hungry feeling either.

jstammich

Personally, I think eating every 2-3 hours is better because it keeps your metabolism working which, as I understand it, causes your body to burn calories even when you're not working out. I eat small "meals" (that's what I call them) every 2-3 hours to keep my metabolism up. I am also working out twice a day doing strength training and cardio. Therefore, I feel like I get hungry more frequently. Planning for and eating a small, healthy "meal" with a decent amount of protein every 2-3 hours prevents me from grabbing unhealthy snacks when I'm hungry. I carry a big cooler from Walmart (over-the-shoulder) to work every day that contains ice packs and my food for the whole day. Then, I have no excuse to hit the vending machine or drive-though. However, this may not work for everyone. I'm just sharing what has worked for me.

bhaghighat

This morning at 6am I had a breakfast shake as I find it hard to do breakfast but come 9-10am I'm starving so had a portion of raspberries but feel hungry again. Can you recommend any foods which can help sustain a full feeling as it's these times I'm prone to grabbing something unhealthy!

Black coffee. No sugar, sweetener, or creamer.
You'll be amazed at how quickly it removes hunger. Even decaf is fine if you're avoiding caffeine.

Fozzi43

Why not have your breakfast when you feel hungry? I rarely eat before 2-3 hours after I'm awake as I can't eat that early and I prefer to workout fasted.

man makes a good point.

I'm not a man!! :sad:

oh darlin, my bad! I didn't look closely at the pic! xoxo

I'll forgive you.:bigsmile:

seths_milf

Protein. Try greek yogurt with almonds or eggs/egg whites. They fill me up pretty good

LeenaRuns

Why not have your breakfast when you feel hungry? I rarely eat before 2-3 hours after I'm awake as I can't eat that early and I prefer to workout fasted.

man makes a good point.

I wake up at 3:40 to work out and don't have breakfast until I get to work at 8. The 6 cups of water I have during that time keeps me pretty occupied.

LeenaRuns

Your BMR is 1888. You are only eating 1560 and you are hungry. If you eat more food, it will fuel your workouts and you won't be so hungry.
I used 204 lbs as your weight and 1.3 as your activity level.
If you weigh more than that, your Maintenance Calories will be higher.

"Mifflin-St Jeor
(FOR MEN)" BMR 1,888
Maintenance 2,455
Cut (@ 15%) 2,086
Cut (@ 20%) 1,964
Build (@ 15%) 2,823

Yikes--this too. I'm a chick with a BMR of 1380 and I eat 2100 cals/day.

groovy_dhruvy

Eggs, eggs, eggs. I scramble a couple in the microwave when i get to work, or have a boiled egg in the fridge just in case i get hungry during the day :-)

mercurysfire

most days i'm not a brekkie eater either. i leave for work around 6:30 am and cooking that early isn't an option (or a good idea. :yawn: )
i pack my meals the night before and most days i'll have a boiled egg, an apple and a half ounce of nuts and a huge mug or two of coffee with skim milk. it travels well, and is a pretty balanced meal without being too heavy. it has a few variations if you switch out the protein/carb/fat and aside from boiling the eggs (i do that sunday night), i can throw it together in about 2 minutes. eat it when you get hungry.
a hot cup of tea between snacks and meals keeps me satisfied, especially a spicy tea like ginger or chai. and with a little sweetener, it calms my sweet tooth in the afternoon. if i really am hungry, i have another half ounce of nuts or a piece of fruit or baby carrots and a cup of tea. yes, i spend a lot of time running between my desk and the ladies'.
but there's no substitute for your own experiences, so try something besides a smoothie and eat when you're hungry for breakfast, or at least starting to get a little peckish. i have about 10 minutes minutes between "hmmm, yeah i could eat now" and "EAT ALL THE FOOD". learn from what your body tells you.

elainecroft

I eat cheese sticks (60-80 calories) or greek yogurt with fruti (or both) in the morning, because with anything else I get hungry before 10 AM. The combination of protein and dairy is key for me.

redhead1910

I have to have a bowl of oatmeal with flax seeds in the morning to make it to lunch and drink LOTS of water in between.