What are some foods that will keep me full ?

Americano, bananas, sweet potatoes, beef, egg whites, tofu, salmon, tuna, almonds are a few things on my list. Every now and then if you want dairy products, I throw in soymilk. I eat every 4 hours up to a total of 4 times. I try to start at 7 AM everyday and finish at 7 PM. I stay away from high sodium and fatty foods. Then on one day of the week I have a cheat day where I eat anything of any kind for lunch only. Afterwards, I go back to my regular diet.

You can eat anything on a low calorie diet as long as it fits your numbers. For satiety, try to eat more protein and fat. They take longer to digest than carbs or even fibre, thus they keep you full longer.

Otherwise, if you are a volume eater like me, I'd say just bulk up your meals with lots of veggies. You can eat a huge bowl full of non-starchy veg for like, 100 calories.

And drink more water. Drinking water before/with a meal helps some people eat less because the water fills their stomach. Doesn't work for me anymore, I got used to drinking a gallon a day, but tea/coffee/broth or any hot beverage also curbs my appetite at the moment.

amusedmonkey wrote: »

Although there are general guidelines for satiety like protein, fiber... etc, unfortunately that's something you will have to experiment with yourself to see what helps YOU stay full.

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BEANS! I find them extremely filling, and since I live somewhere I can rarely find good meat sources, they're a bit of a lifeline for me these days as I struggle to even get close to my protein goals.

There are many types to experiment with, and dry beans are super cheap and can be stored for a long time. If you're worried about the sodium in canned beans, just rinse then first You can be simple (boiled beans with some herbs), get fancy with a million types of soups/chilis, or be even more creative and throw them into stir fries, etc. For example, I simmered some small white beans with garlic, herbs, and onion for a couple hours on Thursday night. Since then, I've eaten them in a light pureed lentil soup, mixed them with scrambled eggs& cabbage, and added them to my spicy lentil leftovers. I'll probably whip up a super quick chili or tomato sauce tonight to finish up the rest of them.

As other people mentioned, the key thing is to find what works for you! Make sure to weigh the beans you eat and track calories accordingly, of course

Soup is your friend

Fiber is essentially the main thing that makes people feel full for a long time.
Fruits and vegetables are very high in fiber, but low in calories and fat.
Fat will also make you feel full for a long time.
The best food or snack to eat for feeling full for a long time is nuts.
Almonds, cashews, peanuts, any nut with fat and fiber (try not to get the super salted ones) will make you feel full for quite a long time!

It's different for everyone. Someone mentioned eating a good breakfast. If I eat breakfast I'll be eating all freaking day. I now don't eat until 10am at the earliest, save for my coffee, and have something like peanuts to tide me over until lunch. My lunch break is at 11:45 and is more typically when I first eat. I have things like Greek yogurt with a scoop of protein powder, chia seed pudding, pears with ricotta, and carrots. After class is over I have a snack of a Quest bar and carrots to get me through until I'm off work and have dinner at home.

These are my really general tips for hunger:

1. Make sure that your calorie goals are actually set appropriately. Don't skip this step. 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.

For me getting adequate protein and fat keep me from getting hungry. Read the link 2 posts above for setting your macro and calorie goal.

oatmeal will help keep you full, as will bananas. i love broccoli with olive oil broiled for about 20 minutes and that keeps me full along with a bit of chicken.