What do you do to help you stay feeling full?

protein and fiber do the trick for me. I do NOT eat a low carb diet, but I have found that carbs don't help keep me full the way protein and fiber (and a little bit of healthy fat) do.

I'm sure you keep a food diary. You need to add a section in your diary for "satiety", and that is how well the food kept you feeling full and for how long. You will then see a pattern of what is keeping you full, and what is not.

There are basic biological rules that will help. Protein signals the brain that you are full. EVERY meal you have should have protein in it to make you feel full. Fiber also helps to keep you feeling full longer.

For example, my breakfasts consist of 227g (one cup) of Fage Greek Yogurt, three teaspoons of Splenda, 10g of ground flaxseed (must be ground, and do it yourself since ground seed will go rancid within 5-7 days and must be kept in the fridge), and then I throw in 140g of something like Bare Naked Fit granola. This whole breakfast consists of 269 calories and keeps me full for hours!! The high protein content of the Greek yogurt is what does the trick.

Also, I buy a container of egg whites. One serving is 25 calories, and I usually use 3 servings. I scramble them up (no oil!) and throw them on salad. Again, high protein, the full feeling lasts for hours.

Things to avoid, as you've heard before, are carbs - especially white breads, pastas, etc. The white versions lack all fiber and instead spike the insulin (making you feel hungry) and they won't make you feel like you've eaten anything until you've eaten your daily calories in bread, and won't be full to show it. If you have cravings, find the heartiest breads with the most fiber - Ezekial 4:9 bread is a sprouted grain bread, and will make you feel more full than other breads. Make sure there is protein on that bread, or you won't feel full. I sometimes buy 10 lbs of chicken breast, cook them all up on the grill at once, and use them throughout the week in sandwiches, salads, egg white omlettes, etc.

Find recipes for things you like which are high in protein. There are many pancake recipes that use Greek yogurt and powdered whey protein. I top with a little Agave nectar (better for blood glucose levels) and blueberries (superfood). Then you can eat pancakes (if you love them) and they will keep you full all the way through to your next meal.

Also, substitute Greek yogurt for sour cream in recipes. I buy pre-cut veggies (I'm lazy), and mix 2 cups of Greek Yogurt with a package of onion soup mix to make Onion Dip. It tastes great on my veggies, adds little calories as compared to other dips, and has the protein to fill you up when you need a snack.

I know it is difficult, but if you make changes in your diet, you can do it. I've been keeping my calories at 1600, and have found it quite doable if I make sure my protein remains high. I also will take 10grams of chia seed and put it in 8oz of water, and wait 15 minutes until it turns into a gel. It has an interesting consistency when you drink it, but if you can get past it, it will already fill your stomach, causing you to eat less.

Good luck! You can do it, really.

Intermittent fasting helps me. I look at my overall weekly calorie consumption and go low a couple days a week by skipping breakfast and lunch or just doing juice/smoothie fasts. I find that I am less hungry in the mornings, and when I do start feeling hungry in the afternoons, I am better able to ignore it than at night.

Then when I do break my fast, I eat until I feel nice and stuffed. Surprisingly, I eat less overall than I would have if I had eaten breakfast and lunch.

I snack on spinach, raw cauliflower, carrot and broccoli - grated carrot takes forever to eat. That and plenty of water. Alternatively I play games on facebook such as bejewelled, scrabble, etc which stops me thinking about food

I make sure to get 8 cups or more water per day, I typically eat over on my protein and fiber goals; those help you feel full longer. As long as I am in my calorie goal I don't worry about going over on the protein. cut out sugar as it typically will give you a small burst of energy and then you crash after and feel hungry again. My diary is public if you want to take a look at it for some ideas

eat your protein and veggies, then don't drink anything for at least 30 mins after your meal. then you can drink water. if you are eating and drinking at the same time when your drink the water or liquids wash out the food you just ate so no drinking while eating. think about it, are you head hungery or are you really hungery. if it's head hunger drink water or get out of the house and do something walk the dog or go for a walk, get on the computer, anything to get your mind away from food

Eat between 5-6 smaller meals a day. Drink lots of water and eat lots of protein. I'm never hungry.

The proper balance of carbs/protein/fat at every meal.