I Can't seem to stay full.

Eggs are nature's miracle food, a good balance of carbs, fat and protein in convenient packaging. Hard boil some and keep them in the fridge for a quick snack.
Also, try eating a snack/meal with more carbs a couple of hours before you run? That does the trick for me.

I will echo the protein. If you will eat a snack or even your breakfast and lunch with adequate protein this will improve satiety. Chicken and eggs and peanut butter are great for me as they actually filling me up and satisfy hunger..

Yes balancing carbs, fat and protein is best for all snacks and meals, but when you are especially going for satiety, up the protein and fats.

I will also add this, sometimes my stomach does that growling thing and I am really thirsty especially if I had been sweating some. I try to drink a glass of cold water and recheck 20 minutes later. Sometimes it goes away. just a thought..

I've found that the only time I get hungry is when I've eaten the wrong kinds of foods. For me, bagels are huge . . . if I eat a bagel in the morning, I cannot get full for the rest of the day, even if I blow away my calorie goal. There are other foods that do it, and they are all bad. I wonder if it's a blood sugar thing?

I run and I don't eat back many of the calories at all, but I also don't find that it affects my hunger at all.

senguehard wrote: »

Pu_239 wrote: »

What are you actually eating, it might be the foods you're eating that make you hungry.

A lot of chicken. I might actually start introducing more salmon/seafood to my diet (thank you mistikal13). Eggs, salad, steak, brown rice/rice vermicelli, corn/assorted veggies, pitas.

gia07 wrote: »

I will echo the protein. If you will eat a snack or even your breakfast and lunch with adequate protein this will improve satiety. Chicken and eggs and peanut butter are great for me as they actually filling me up and satisfy hunger..

Yes balancing carbs, fat and protein is best for all snacks and meals, but when you are especially going for satiety, up the protein and fats.

I will also add this, sometimes my stomach does that growling thing and I am really thirsty especially if I had been sweating some. I try to drink a glass of cold water and recheck 20 minutes later. Sometimes it goes away. just a thought..

I'll definitely try the water idea and I haven't been eating PB. What I've been doing now mostly is trying to ignore it in hopes that it will subside.

LOL... my pangs are 99% of the time needing water.. PB and nuts are caloric, but they will also do the job. Eat you about 2 tablespoons on some celery or even a graham cracker, or grab a handful of nuts like peanuts, pistachios (my favorite), cashews or almonds (Planters make a "hearty healthy mix nuts.. that I love)... eat them slow and enjoy!!!

First I would consider setting your food diary to public if you'd like detailed feedback.

There are a number of factors that can effect satiety. If I were to generalize:

- It could be a function of your caloric intake or your macronutrient composition.
- Protein is generally the most satiating macronutrient at least to a point. Depending on your protein intake you may benefit from increasing it and furthermore you may benefit by increasing it on a meal to meal basis.
- You may benefit by reducing snacking and increasing meal sizes. This is not a hard and fast rule but for example if you had three to four meals per day and zero to 1 snacks per day, and make sure that each meal contains ~20-40g protein (goal dependent) this may promote satiety. Granted this depends on what you WERE eating and I also want to be clear here that I'm not suggesting that EVERYONE should eat 3 to 4 meals per day. I do find that MOST people do well around this target number of feedings.
- Food volume, palatability, energy density, and fiber content are all variables that effect satiety signaling and for this reason individual food selection is massively important (even though calories are still fundamentally driving changes in weight). So just for example if you were to compare fat free pringles (primarily carbohydrate) with broccoli the latter will promote fullness to a much greater degree because it is higher in fiber, you can eat larger volumes per calorie, it is less palatable, and it has a lower energy density. Now this isn't me telling you to go on a broccoli diet, but you should eat a good quantity of fruit and vegetables when possible and using vegetables to fill out or bulk up a meal is a good idea to promote fullness.


There are other variables as well but I'd start with the above and I'd open your food diary if you want more specific feedback.

Echo re: protein and also fiber. Fiber helps especially in conjunction with high glycemic foods (which otherwise metabolize fast, drop your blood sugar and trigger hunger again). I eat >25g fiber every day.

Roughage...that's the ticket. Eat high fiber foods in addition to protein and you will feel full longer.

Change your goal to ½ pound a week.