Satiating food -- What keeps you feeling full?
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Thanks for all your responses. Reading them, and rereading some of the summary of studies again, I'm feeling better prepared.0
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Yes, for me cooked foods definitely potatoes and oatmeal.
Fresh foods: Apple (cut into slices), melons, carrots, and most vegetables which i can crunch on.
Also, any time i add peanut butter to oatmeal I start feeling sickly full 3/4 a way through my portion.
edited to add: oh yes, greek yogurt (the full fat variety)0 -
I find that I need to eat a balance of a lot of protein, fat, and fiber. But what's surprised me is that if I eat no carbs, or too few, I get hungry VERY suddenly and sooner. If I shoot for about 20 net carbs from fruit or starch at a meal as well, my satiety ramps down more slowly and lasts longer. This gives me time to notice I'm hungry and start planning to eat something, rather than suddenly finding myself going from fine to ravenous.
This. Me too. I starve without my carbs, so I tend to have even half a sweet potato between lunch and dinner, makes all the difference, and I don't go into crazy, hangry mode...Took years to figure it out...0 -
Mostly creamy, rich foods. A stronger taste seems to help. Usually they're high in fat, but not always.
Melted cheeses (esp. blue, sharp cheddar), peanut butter, an instant chocolate mousse mix I recently found and make with skim milk. The last one kept me almost uncomfortably full for hours on 2 servings at 240 cals total. Really strange.
I think I may be an outlier.
You are not alone! My go-to when I'm really hungry but cannot have a full meal is almost always cheese in one form or another. A slice of creamy Havarti will satisfy me far longer than twice the calories in just about anything else. A little pureed avocado on toast or a lite tortilla hits the spot. Protein is good, but fat is better. Fiber does nothing for me, no matter how much I eat. Nothing good anyway.
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Plain baked potato or 4 ounces of chicken. Both!0
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Protein! A little goes a long way.0
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Since starting MFP, my typical day looks like this in terms of food:
9am: Light breakfast (usually cereal or a can of fruit, but under 400 calories)
11am: Snack (usually crackers or cheese-nips, but under 300 calories)
1pm: Lunch (usually a couple hot pockets and a can of diet soda, but under 650 calories)
4pm: Snack (same as above snack)
7pm: Dinner (heaviest meal of the day, usually around 800 calories)
This gets me right to my calorie goal, and I pretty much don't suffer from hunger throughout the day.0 -
For size, meat is the most satiating. A fatty cut. I can eat a 3oz steak and feel quick full. A 3 oz potato? Meh.
Veggies don't fill me up. I tend to stop eating them, not because I am full, but because I don't want anymore. The only times I get full on veggies is if they have a fat on them like butter or cheese.
Same goes for fruit.
A big coffee with coconut oil, some whipping cream, and a half serving of protein powder, whipped into a froth, is probably second for me. Yum.0 -
Super lean protein is not as satiating for me as something like a fatty ribeye steak.
I could eat a pound of sashimi and be hungry again in 2 hours time.0 -
What keeps me full is high volume. I like to eat A LOT of food, so naturally a lot of my choices are lower in calories. I eat a crap ton of veggies, lean meat, greek yogurt, etc. The only issue is my fat intake is on the low side but I do work on incorporating fats I feel a lot better when I'm getting enough.0
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Carbs are what fill me up the most. Despite protein being often touted as the most filling macro, I find that I cannot eat a lot without feeling both heavy and wanting more food (namely carbs lol). A small serving of pumpkin soup, brown rice, or even French fries leave me feeling super happy and satisfied. Back when I lived in Canada and didn't know much about nutrition, I would drink a bubble tea with tapioca pearls and consider that a meal! Nowadays I cook at home more and eat plenty of veggies, but I always need a serving or two of starches to make myself feel like I've eaten something substantial.0
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nothing at all
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It's a one time experience.
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For size, meat is the most satiating. A fatty cut. I can eat a 3oz steak and feel quick full. A 3 oz potato? Meh.
Veggies don't fill me up. I tend to stop eating them, not because I am full, but because I don't want anymore. The only times I get full on veggies is if they have a fat on them like butter or cheese.
Same goes for fruit.
A big coffee with coconut oil, some whipping cream, and a half serving of protein powder, whipped into a froth, is probably second for me. Yum.
I also find meat to be filling. But I just have to point out that comparisons are typically done calorie for calorie, not ounce for ounce. A 3 oz steak has more than double the calories of a 3 oz potato.
And I often need a fat on vegetables to feel full too. Otherwise I get that volume feeling without the "weight" my stomach wants.
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Veggies don't fill me up. I tend to stop eating them, not because I am full, but because I don't want anymore. The only times I get full on veggies is if they have a fat on them like butter or cheese.goldthistime wrote: »And I often need a fat on vegetables to feel full too. Otherwise I get that volume feeling without the "weight" my stomach wants.
Makes sense, doesn't it. How else are we supposed to absorb the fat soluble nutrients in vegetables.
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JustMissTracy wrote: »I find that I need to eat a balance of a lot of protein, fat, and fiber. But what's surprised me is that if I eat no carbs, or too few, I get hungry VERY suddenly and sooner. If I shoot for about 20 net carbs from fruit or starch at a meal as well, my satiety ramps down more slowly and lasts longer. This gives me time to notice I'm hungry and start planning to eat something, rather than suddenly finding myself going from fine to ravenous.
This. Me too. I starve without my carbs, so I tend to have even half a sweet potato between lunch and dinner, makes all the difference, and I don't go into crazy, hangry mode...Took years to figure it out...
It's not just me, then! It also took me a while to figure it out, and tracking with MFP really helped.
>>Makes sense, doesn't it. How else are we supposed to absorb the fat soluble nutrients in vegetables.<<
Yes, I completely agree. I always put some fat on my veggies. We increase absorption of some of the vitamins in the veggies by 15x that way! And it does increase satiety, although it can get caloric, so I try to be moderate.
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Fat keeps you full and as an added bonus, it is delicious!0
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1) Protein
2) Fat
the combination of protein AND fat seems to work best of all...almonds, meat, cheese, full fat cottage cheese, greek yogurt, peanut butter...these are my go to foods to control appetite
Liquid anything rarely satisfied me...that's why I only have smoothies every once in a great while for variety. It's just not filling for very long, even with 25 or 30 grams of protein powder and some veggies blended in.
Highly processed carbs (bread, pasta, sweets) never keep me full for long... they can be very filling when I first eat them, but then an hour or two later I am starving again.0 -
Steak (particularly strip or sirloin) and baked potato are two that work for me. Actually, leaner cuts tend to fill me up the most compared to equivalent portions of fattier cuts.0
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Eating a lot of fiber & protein can generally keep me feeling full for a little bit.0
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Cold Steel cut oats, with raisins. Yum.0
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A veggie with lunch and dinner, fruit at breakfast or snack. When I lost 45 pounds 10 years ago, I had a HUGE salad with my frozen meals (lunch and dinner). I don't each much frozen meals anymore because of the sodium, but veggies are key.0
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Protein and fat works well for me most of the time. Whether it's a piece of chicken with the skin on, an avocado with light s&p, or a sweet potato with generous butter.
Higher carbohydrate snacks and sugary snacks, even fruit, just does not seem to stick with me.0 -
Eggs
Lentils
Brown rice
A couple slices of toast with cheese0
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