What can I eat to feel full that's not fattening?
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I personally like munching on soy nuts, eating chia seeds with yogurt and also eating barley really fills me up quickly!0
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OP, are you logging your food? Do you use a food scale? Digital scales are better than balance scales. And better than measuring cups, too. A key to your success is log every bite. The recipe builder here on the site helps too. (Pay attention that the food item you chose, however, has correct macros).
Perhaps you are under-eating if you feel too hungry. Your ticker says you have roughly 80+ lbs to lose? Is that correct? Perhaps you are cutting your calories too short if this is the case? (You don't want your calorie deficit to go below your BMR #).
As for sodium, I too have issues with it. Key is read read read labels. Can use Mrs Dash, herbs, natural seasonings without added salt. You can get more than adequate sodium in your nutrition without adding to it.
Good luck to you. :flowerforyou:0 -
Quinoa!
Rice!
Meats!0 -
Fats are very important for hormone regulation and overall health. Fat will not make you fat. A good balance of fat, protein, and fiber will help you feel satiated longer. Don't fear any food. Everything is good in the context of a balanced diet.
My breakfast is typical Greek yogurt, PB2, and fruit. Then, if I need a little more before lunch I eat some carrots because I truly like them. Find foods you enjoy, not just food to fill you up, as in the long run, that's not bound to last. 0 -
Protein, if you are using MFP settings the amount of protein is pre-set for you but going over is not a bad thing, I like to go over on my protein, when I do, I never feel hungry.
For snacks I tend to lean towards greek yogurt just because it's easy and packs easily for lunches at work. Boiled eggs, nuts, fruit, fresh veg, cottage cheese.0 -
Fiber rich foods and protein.
One gets fat from overconsumption, not necessarily from the types of food they eat.
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Been in fitness for 30 years and have studied kinesiology and nutrition0 -
No single food is fattening, more over the quantity in which you eat...
But foods which are both high in protein and Fiber. Fiber can be found in whole wheat, whole grain foods...0 -
First of all they are called hunger "PANGS" I risk a strike to correct this because weight loss is not supposed to be PAINful. There is nothing necessary about having PAIN due to hunger for weight loss. Wanting a donut over a steak salad is one thing but actual PAIN from not eating anything is quite another.
That being said, check your macro's. If your fat, or protein are out of balance it can leave you with just as much hunger as though you did not consume enough volumes of food. Of course take a look at fiber content as well and also make sure you are sufficiently hydrated. Overall a balance is what helps one feel sated at the right calorie level and get through the day on dieting.0 -
From scanning the comments, I am glad to see so many people understanding that dietary fat doesn't make you fat. It can mess with your liver, gall bladder, etc., if taken in excess, but in this country, we need to start liking fat. The South does not, as I gather, suffer from this aversion to fat. The problem with the South is that they're frying carbs, which is awesome but fattening.Lots of fat is great for some, and it sure tastes great, living in the South, where they fry twinkies, fish, beef, chicken, vegetables and whatever else they can thing of. I see it a lot, along with some of the highest obesity levels, in the country. For a lot of us older people, too much fat, does screw with lowering our cholesterol levels. Moderation is the hard part for me and always struggle with, but, it is getting easier. I like to also pull out a bag of fresh baby spinach, microwave and sprinkle with garlic, low fat cheese, pepper, tsp of butter. It takes 2 minutes, which helps, when I want something "now". Like someone else said, different strokes for different folks.0
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For me, I've found that a cut apple dipped in GF plain yogurt (flavored with vanilla and stevia) has been a good in-between meal snack. I occasionally will eat it with a tablespoon of organic peanut butter if I have the "extra" calories allotted to that particular day. My weight-loss physician (I go in monthly now as I've hit my 40 lb. loss goal) said there was an article on chia seeds being filling; however, before responding to this forum I did a little reading. They are high in fiber, etc., but not necessarily proven to "expand" in the tummy and make you feel full longer. Hang in there, your weight will catch up with your appetite on 1,400 calories a day SOON! CP0
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TBSP of Jif, and pour honey counting to three straight down the throat......yum yum......0
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I drink a protein shake or eat a Zone protien bar.0
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I have not read all the posts. Fat isn't bad but a person still needs to pay attention to their calorie goals, which can be hard to do and still feel like you get enough food so I get the OP's question. I've been paying attention because this is a huge deal to me. I think I have a bigger than usual appetite maybe because I look at some diaries and wonder how anyone fills up on such small quantities of food.
I feel the fullest and do the best calorie-wise when I have this for my lunches - baked chicken or tuna (good sized portion), bell peppers which I have all the time I love them, carrots, some kind of fruit,- and a giant spinach salad. Spinach is a surprise to me - keeps me full and you can eat an astonishing amount of it. If i have calories available I add pumpkin seeds or cheese to it. Kind of weird but I'm a weird eater :P I'm stuffed after I eat that and it isn't a huge calorie load.0 -
Carrots and swede mash 500g = 150 calories !!0
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Hornsby is right, get the"low fat" out of your head. My husband is a diabetic and the first thing the nutritionist said to watch out for is "low fat". Many times low fat versions of food have way more sugar than the full fat items, it's crazy. So unless you have a reason to go low fat try the regular versions and watch your calories. The fat will help you feel full. You can also mix high fat foods with higher fiber foods; peanut butter with apples, cottage cheese with fruit, mashed & seasoned avocado with veggie sticks.Get the "low fat" out of your head. Fats aren't bad. Now if you have a legit reason for wanting low fat, than disregard what I just said.
As for low cal that will keep you full...I would look for high protein items. Protein tends to keep me full longer. Whether it's low call or not depends on the person. My fav is peanut butter on bananas.0 -
I have been eating more meat here lately and it seems to fill me up, also all the high protein stuff, peanut butter, cheese, cottage cheese, beans.0
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Meal replacement shakes (not protein shakes...there's a difference) are good because they curb your hunger for 2-3 hours, which is highly recommended for the time between meals. Two meal replacement shakes and two protein snacks if you want to lose weight, or one meal replacement shake and two protein snacks if you want to maintain your weight and lose body fat.0
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1 cup Kroger carbmaster skim milk, small honeycrisp apple and a cheese stick. 186 calories , 18 g of protein and plenty of fat and fiber. The more you do this you will realize that it is less about the calories of the food than the combination of quality food. Sure you could have two 100 cal baked chip packs, but they are refined carbs and you will be starving in 20 mins. Refined carbs dump out of your stomach really fast. The same calories in high protein, high fiber, moderate fat will fill you and feed you slowly for the next 3 hours.0
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I nuke a full bag of green beans, add salt and 1 Tbsp of parmesan cheese and eat the whole thing for less than 150 calories.
Oooh I like this. This will make a good movie snack.0 -
Fruit and veggies!! That's what I eat when I'm hungry. They are very low in fat,( most have no fat at all )and low in calories. A medium sized apple has 80-100 calories and no fat and it's pretty filling. You can make smoothies or fruit salads. Lettuce has 10 calories per cup and a whole bell pepper has 40. 2 cups of salad consisting of lettuce and some other veggies with some low fat dressing or maybe some low fat cheese with a piece of fruit and a low fat yogurt would be a perfect meal. Hope I helped!0
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