Best additive to help with fullness?

All these things have calories, and a lot of them. So, maybe eating something completely different might be a better approach if oatmeal is not working for you.

Best additive to help with fullness?

Veggies.

I add veggies to most meals.

chia seeds help, veggies of course, fruits, and psyllium husk fiber, aka metamucil.

To me, once you start adding all these things into oatmeal and yogurt, it becomes so high calorie and still not that filling. Why don't you try something else? Greek yogurt does fill me up, but I choose 0% and eat at least 227 grams at once. Oatmeal I will not touch. Otherwise, high volume of vegetables and lean meat are very filling.

I need a mix of protein, fat, fiber, and carbs to feel full. This mixture is different for everyone, but here are some general tips: http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html

I use protein powder, flax, and/or chia seeds in different foods to boost different macros.

I add chia seeds to smoothies, and let them sit in liquids for about 10 minutes first. I also add protein powder.

Oatmeal has some fiber, plus slow release carbs, so to that I add fat and protein.

Yogurt has some protein, but I'd need to add more if it were a meal rather than a bedtime snack. For that, I add fiber.

For breakfast I have something higher protein and fat like eggs (and veggies), a protein shake with fat and fiber, or a sandwich if I am pressed for time.

This is my current favorite bedtime snack:

I found flax and chia seeds to have the exact opposite effect of being filling. Yes, they can be filling (and delicious in case of chia pudding) but I gauge a food's filling effect by dividing the number of calories in that food by average number of minutes it usually keeps me full (yes I'm a nerd and I love data.) I found chia and flax seeds to be too expensive calorie-wise compared to other foods on the "filling" meter. I still have chia pudding every once in awhile, but just because I love the way it tastes.

The thing about these kinds of questions is that this is so individual that you would have to try things for yourself and what keeps one person full doesn't do it for another. I found PB2 to be great in oatmeal and effective at boosting its filling effect (which is already pretty high for me).

If oatmeal and yogurt do not help you feel full (oatmeal does it for me, but yogurt doesn't) then by all means replace them with something else. Your experience may be different from someone else's. For example I was very confused by people recommending adding chicken and reducing or eliminating starches to feel full and it made me hungry an hour later when adding starches to the equation left me full for much longer on the same calories. So just play around with foods and their combination and see what works for you.

must_deflate wrote: »

Glucomannan.

Yeah. Lately at night, I have been making cream of wheat before bed. I use enough water for 2 servings, but only add one serving of the cereal with 2tsp of glucomannan. It thickens it up like crazy so I'm eating a huge bowl of it, but it's only one 110 cal serving! It fills me right up for about 140 calories when I add milk. I use splenda to sweeten. It works with oatmeal too, but I don't care for the texture. It has no flavor.

I add it to my protein smoothies at lunch to thicken them up too. Works great for no calories. I use it to thicken gravies and some stews or chowders in place of flour as well.

must_deflate wrote: »

Glucomannan.

Glucomannan powder gave me reflux. Was ok with capsules, but they were expensive, hence the switch to powder.

I add chia seeds to oatmeal and yes it keeps me full, but its a very individual thing. My oatmeal is quite fancy, I tend to use anything from 40-60 grams of oats, plus banana, chia (about 5-10 grams), 200-300 mls of liquid, then maybe a nut butter, cocoa, etc.

I also add chia to yogurt. In general I eat it for the nutritious boost and because I find it tasty. You'll have to experiment to see if it actually helps with satiety.

By the way, I don't find protein powder filling at all. Another reason it's sitting in my cupboard collecting dust.