Foods that make you feel full?

These are my really general tips for hunger. Maybe you'll find something here to help you out.

1. Make sure that your calorie goals are actually set appropriately. A lot of people set goals that are too aggressive and then wonder why they're having a hard time. http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets

2. Look for foods higher in protein, fat, and fiber. These help us stay full and more satisfied longer. If you're using MFP's default settings, try to consider protein, fat, and fiber as minimums to reach every day rather than maximums to stay below.

3. Drink plenty of fluids. Some people really do confuse thirst and hunger.

4. Get plenty of rest. This includes sleeping enough and taking rest days from the exercise. Sometimes our bodies look for food when they're exhausted.

5. Play around with your meal timings. Some people do really well on 5-6 small meals a day and others feel like they want to gnaw their own arm off eating like that. Skipping breakfast, eating breakfast, 16:8 fasting, 6 small meals, 3 larger meals, snacks, no snacks, meal timing won't make a big difference to your weight loss, but it may help your hunger levels, mood, concentration, gym performance, etc. throughout the day. Don't be afraid to try a different way and see if it helps.

6. Wait it out. If you know you're eating enough and the other steps above aren't helping, you may just have to wait it out. Our bodies send out hunger signals partially out of habit. If you eat at a certain time every day your body will start to get hungry at that time. The good news is that these signals can be retrained to stop telling you to be hungry all the time. The bad news is that you may just have to be hungry for a little bit while that happens.

7. I also think it's important to remember that there's a habitual component to hunger. This goes along with point #6, but if you eat because you're bored or you're used to eating in front of the TV or in the car or whatever it is, then you can replace those habits with others that are better for you. Things like keeping water on hand to sip instead of snacking or picking up hobbies that keep your hands busy or that get you out of the house more can help out a little while you're retraining your hunger cues. You might need to pay attention to why you're eating/hungry or what you're feeling when you eat and try to replace food with other things, but it can be really beneficial over time.

I aim to have a couple of cups of green vegetables at every meal. Keeps me full, happy and healthy.

apples, carrot sticks and cheese are my goto snacks.

Oatmeal leaves me hungry an hour later. I found once I increased my protein and fat (see link above for setting macros and calories) I had better satiety.

For me it is beans that keep me full until the next meal. I like cooking them in a crock pot with a little olive oil and spices. Plus they're nutritious. Good luck!

Lean protein and healthy fats are your friends! Foods that help keep me full are eggs, meat/fish, avocados, beans/lentils, nuts, greek yogurt (I prefer the 2% kind over non-fat), protein bars/shakes. There are also times when I just won't feel full unless I eat a large quantity of food. This is when I make a mountainous salad or a huge pile of veggies, a giant bowl of clear soup, you get the idea. I also eat every 2-3 hours so I'm not completely starving and risk overeating at meals. Example of a normal day:

Bfast at 6:30am: oatmeal made with coconut milk and a banana or English muffin with PB
Snack at 9:30am: Luna or Zone protein bar
Lunch at 12:00pm: Huge salad made with a mix of greens, cucumber, bell peppers, onion, beets, tomatoes and topped with a packet of tuna. Homemade balsamic vinaigrette. Will also have some kind of fruit like berries or an apple.
Snack at 3:30pm: greek yogurt and baby carrots with hummus
Dinner at 7pm: Almost always a serving of meat (chicken, pork, steak, turkey meatballs, etc.) and a huuuuge serving of roasted veggies. My favorites are Brussels sprouts, cauliflower, carrots, squash, mushrooms, bell peppers. I also love sautéed spinach.

I try to stay away from starchy sides with meals as they tend to take up a lot of calories that don't really keep me full. I love to start with a carby breakfast though. I feel like it keeps me going through the day a little better than when I don't.

Hopefully that helps!

I make sure to eat enough fat and low carb veggies. In the end, you have to find what works best for you as each person is different. I have a friend who can eat a bowl of oatmeal and be full until lunch. If I eat a bowl of oatmeal I'm starving inside of an hour. I would suggest keeping track of how you feel after meals for awhile to maybe determine the foods that work best for you.

Eating Oatmeal with PB2, Greek yougurt with Flax and chia seeds, cottage cheese, Quest protein bars, and eggs keep me full for a while.

EggToni wrote: »

For me it is beans that keep me full until the next meal. I like cooking them in a crock pot with a little olive oil and spices. Plus they're nutritious. Good luck!

Beans and nuts. Awesome!

If you've cut your calories quickly, the shift will take some getting used to. If I find myself eating too much and go back to logging, it can sometimes take a week for my body to settle (which is soooo not fun).

To help, eating tons of veggies is great. They are low in calorie and sugar and make you feel like you're eating a lot. 4 cups of Brussels sprouts will leave you feeling VERY full, although you'll be hungry later if you don't pair it with some protein and fat. Staying away from calorie dense foods can help you feel like you've eaten a lot, but it won't add up to too many calories. However, nuts, seeds, and other calorie dense foods are important in your diet or you won't keep that satisfied feeling. You just have to be careful to balance them well.

All of that said, you may have cut your calories too quickly if you were eating way more than you are now. Try cutting down a bit more slowly. May be more manageable for you.

Proteins and fats like chicken, fish, tofu, avocado, nuts, and olive oils help to keep me satisfied.

Fat, fiber, protein. Peanuts, salmon, black beans mixed with any ground meat and salsa., greek yogurt mixed with whey and crunchy peanut butter,