What foods truly keep you fuller longer?

jlnelson815
jlnelson815 Posts: 20 Member
in Health and Weight Loss
I'm finding that by the end of the night I'm still hungry! I am steadily losing weight so I don't want to increase my calorie intake. I find my self so hungry by the end of the night that I blow the calories I had left as extras on junk food. So what health foods keep you fuller longer that still tastes good?
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Replies

  • Wophie
    Wophie Posts: 126 Member
    Bananas! I can't eat more than two in a row!
  • 7yearbitch
    7yearbitch Posts: 30 Member
    Protein. Studies show that eating lots of protein keeps you satiated.
  • sighox
    sighox Posts: 4 Member
    edited April 2016
    Hei. I've had this problem aswell. It's normal especially in the beginning (say 2-4 weeks roughly). The size of your stomach will decrease gradually, which will help with the fullness/satiety feeling.

    I've experienced, and heard from research that foods high in protein and fibre are good for the feeling of satiety.

    Here's some information to back this up.

    If you can, eat something protein rich, low in calories before you go to bed. Or you can use a slow metabolized protein supplement like caseine before bedtime.

    As for what tastes good, that is your choice entirely. I like hard boiled eggs with pepper, or chicken, or protein shakes with chocolate taste.

    Hope this helps :) if not, increase proteine intake all through the day or/and increase your calorie goal a bit.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    Higher protein foods tend to keep me fuller for longer.
  • seska422
    seska422 Posts: 3,217 Member
    I include enough fat, protein, and fiber throughout the day. It doesn't really matter what foods I eat to get them, as long as I get enough. I'm doing the MFP default macro mix of 50%C-20%P-30%F.

    I also eat lightly throughout the day so that I have about half of my calories left for the evening. I don't eat much when I'm not that hungry so that leaves more calories for when I am hungry later.
  • opalquartz
    opalquartz Posts: 65 Member
    Things with high protein, fat, and/or fiber.
  • senennieves
    senennieves Posts: 106 Member
    Proteins which for me would be meats, but i am addicted to carbs mainly rice as i am Puertorican , xd
  • MorganMoreaux
    MorganMoreaux Posts: 691 Member
    I try to have fat and protien with every meal, it seems to keep hunger and munchies at bay. Bananas also work for me, I try to pair them with cashews or peanut butter.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    proteins and fats.

    starches give me that "full" feeling tho...I could eat all the salad in the world but if I don't have a starch in my meal I feel "empty"
  • rosebarnalice
    rosebarnalice Posts: 3,488 Member
    Fiber fiber fiber!

    I eat huge piles of veggies ---upwards of 600 grams per day--raw, sauteed in a non stick pan, stir fried with zesty sauce, and in soups.

    In particular, I love napa cabbage and/or broccoli slaw shreds as the base of an omelet or a salad, or the principal ingredients in a stir fry or soup. They're both very filling, and because they take a while to digest, I feel full for a longer time.
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    Potatoes, especially baked or boiled
    Oatmeal
    Beans
    Tomatoes
    Apples
    Coffee
    Diet soda (the fizziness to be exact)
    Pasta, especially lasagna
    Pizza (even at my highest weight extreme I never could finish more than 3 slices of pizza)
    Large volumes of vegetables
    Bread and rice - it gets a bit complicated here though. Bread or rice alone do not satisfy me, meat alone without a starch has the worst satiety for me, but mix the meat and a starch and I can be full for hours.
    Full fat full sugar cakes and pastries
    Large quantities of chunky thick soups and stews, but that could be traced to potatoes anyway

    Those were my feel full foods. I'm afraid nothing we suggest would accurately apply to you as satiety is very individual. Just experiment and see what foods fill you up better for longer.
  • FitPhillygirl
    FitPhillygirl Posts: 7,124 Member
    Eating a egg and banana together keeps me full for a very long time.
  • eeejer
    eeejer Posts: 339 Member
    protein, fiber and fat.
  • karmelpopcorn
    karmelpopcorn Posts: 77 Member
    Sometimes kombucha or wine is a nice appetite suppressant for me. A slice of Ezekiel bread with PB is a go-to for me also. I think cabbage is the greatest vegetable for this too. It takes so long for your body to break down so I eat lots of raw cabbage with wraps and different light dressings like Asian sesame. I also make healthy Vietnamese spring rolls with it too.
  • EttaMaeMartin
    EttaMaeMartin Posts: 303 Member
    greek yogurt
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    @amusedmonkey good point that satiety is unique and we often need to experiment to find what works for us.

    Case in point for me oatmeal and apples are foods which tend to make me feel very hungry, very quickly (although I suspect with oatmeal it is something to do with the sugar/syrup/chocolate spread I tend to put on it).

    I wonder whether it is a factor of the individual's gut microbiome as to which foods are processed faster and how the satiety signals are generated.
  • Francl27
    Francl27 Posts: 26,371 Member
    Protein, fat, fiber. Make sure that every meal and snack has a good balance of each.
  • nuttynanners
    nuttynanners Posts: 249 Member
    Hefty amount of caffeine, lol. I'm aware that this isn't a health food, but it really does work for me. I'd rather be caffeine addicted than food "addicted". Kombucha and sparkling water, too. I can always turn to low calorie beverages when my next meal seems to far away.

    Veggies. Cucumber, tomato, bell peppers, avocado, carrots, green beans, cabbage, onions, green leafy stuff. Fits my lower carb lifestyle and keeps me full.

    Copious amounts of healthy fats. Nut butters. Have you ever had Justin's nut butter pouches? So great in a pinch! The almond butters come in Honey, Vanilla, and Maple flavors that are all awesome. The Honey PB is good too.
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    Peanut butter sammich



    with milk.
  • Rockthatbodyat35
    Rockthatbodyat35 Posts: 26 Member
    For me boiled chicken with 1 cup of tomato onion salad. I fill full under 300 calories.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    jlnelson815 wrote: »
    I'm finding that by the end of the night I'm still hungry! I am steadily losing weight so I don't want to increase my calorie intake. I find my self so hungry by the end of the night that I blow the calories I had left as extras on junk food. So what health foods keep you fuller longer that still tastes good?

    Protein, fiber and fat.

    However, it's common to be hungry from setting overly aggressive weekly weight loss goals. How tall are you, how much weight do you want to lose, what is your weekly weight loss goal set to, how many calories per day are you eating, and what's your actual average weekly weight loss?
  • DrifterBear
    DrifterBear Posts: 265 Member
    protein, fat and fiber
  • HappyyMomOf4
    HappyyMomOf4 Posts: 7 Member
    edited April 2016
    Oatmeal & my protein shake with a banana and flaxseed and 1 serving of almonds works for me
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Complex carbohydrates...whole grain oats, brown rice, quinoa, potatoes and sweet potatoes, legumes, lentils, lots of veg, etc.
  • RollTideTri
    RollTideTri Posts: 116 Member
    Carlos_421 wrote: »
    Peanut butter sammich



    with milk.

    This for me too. So filling for some reason. And bonus: delicious! B)
    Also bananas. So much more filling to me than other fruit.
  • Dana_E
    Dana_E Posts: 158 Member
    Refried beans are very filling for me. A spoonful of peanut butter is great, too.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited April 2016
    Protein!!!! especially kinds of protein that had mothers. LOL

    And of course fruit and veggies! The water based fruits (watermelon, etc..) not so much but bananas, pears, apples, and any kind of veggie you like make me full for hours.
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    As others have said foods with protein, fat and fiber throughout your day can help you feel more satisfied.

    Combining some foods together works better for me. Pizza or a burger with a salad is more filling. I find eggs to not be filling for me alone but combined with toast or vegetables they work better for me. A banana with peanut butter is good.
    A potato is pretty filling for me. Bean or lentil dishes. Broccoli or carrots. Popcorn instead of chips. Cottage cheese, Greek yogurt.

  • zyxst
    zyxst Posts: 9,149 Member
    Carbs that aren't fruits.
  • AlisonH729
    AlisonH729 Posts: 558 Member
    edited April 2016
    OP, I can relate. Sometimes a cup of tea can take the edge off. I've been drinking a lot of sugar free iced tea too (Wylers Peach to be specific) with dinner & after. And while yes, it has artificial sweeteners in it, I find it usually satisfies the sweet tooth that can creep up on me at night.

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