Still feeling hungry?

kshama2001 wrote: »

@tiffanymariearpaio - every time someone starts a thread about hunger and I am able to look at their diary, it turns out their protein intake is low compared to their carbs.

On Monday, you had 76% carbs, 15% fat, and only 8% protein. I am confident that if you replace some of the bread and baked goods with protein and vegetables, you will experience less hunger.

Understanding satiety: feeling full after a meal

Tips on how to feel fuller

So how can we best try to enhance these feelings of fullness to help us control how much we eat? Here are some top tips for helping you feel fuller:

1. Foods high in protein seem to make us feel fuller than foods high in fat or carbohydrate, so including some protein at every meal should help keep you satisfied. Foods high in protein include meats such as chicken, ham or beef, fish, eggs, beans and pulses.
2. If you are watching your weight, opt for lower fat versions, using leaner cuts of meat, cutting off visible fat and avoiding the skin on poultry as this will help reduce the energy density of the diet, which can help to enhance satiety (see below).
3. Foods that are high in fibre may also enhance feelings of fullness so try to include plenty of high-fibre foods in the diet such as wholegrain bread and cereals, beans and pulses and fruit and vegetables.
4. Alcohol seems to stimulate appetite in the short-term and therefore drinking alcohol is likely to encourage us to eat more. Alcoholic beverages can make you forget about your intentions to eat healthily by making you lose your inhibitions. Alcoholic drinks are also calorific, so you should cut down on alcohol consumption if you are trying to control your weight.
5. The ‘energy density’ of food has a strong influence on feelings of fullness or satiety. Energy density is the amount of energy (or calories) per gram of food. Lower energy density foods provide less energy per gram of food so you can eat more of them without consuming too many calories. Low energy density foods include fruit and vegetables, foods with lots of water added when cooking such as soups and stews, and lower fat foods. Click here for more information on energy density.

Read more: http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html

If the last comment was on the money....this is gold

I remember telling a bariatric nutritionist that once. She told me to increase my fiber. I tried looking at things like benefiber and metamucil, but to take those, I'd need to seriously invest money in those companies for the amount I'd need to take - and I wasn't sure taking a bottle a day (okay, not that much, but a LOT) would be live-able for me.

One thing that's helped a lot is Chocolite Protein Bars (www.healthsmartfoods.com). They have about 10g fiber, 10g protein, gluten/sugar free, about 100 calories. They also have pecan clusters that are really good, have more fiber and less calories too!

tiffanymariearpaio wrote: »

Thanks to everyone who helped. I lost more weight this week because my protein intake has been higher than my carbs! I also ate more veggies than usual.

Good to hear!

Sometimes the little things make a big difference. Though I do love a lot of carb heavy foods, overall they are at the bottom of the list for what keeps me feeling full. If big protein counts work for you, no reason to avoid it.