I need to create a calorie deficit but feel hungry when I do! What can fill me up like rice does?

Hunger is a funny thing. Different people tend to be filled up by different things. For me, protein and a bit of fat are necessary to hold me over for any amount of time. Eggs, cheese, jerky, and hummus are great for me. For others, fiber or high volume foods are better. They might reach for leafy greens, cauliflower, etc.

A little hunger right before meals is okay, it's normal even. Hunger is not scary in itself. Now if it's continuous or disruptive, you need to rethink your food. Experiment, see what fills you up better. The problem is that different people find different foods filling. For me, potatoes and oatmeal are great, as well as things like bread, rice, beans and starchy foods in general. Adding protein to those starches, like eggs or chicken, makes them even more filling. I also need volume, so vegetables and soups along with my meals are a must. Some people feel fuller when they eat more fat (sadly it's the opposite for me), or more protein, or more fibrous veggies, or some particular foods. Whenever you eat something that is more filling to you than other foods, note it down. Before you know it, you will have an arsenal of filling foods that you can utilize whenever you need.

One word. Protein.

Protein will keep you feeling full and satisfied for longer calorie/gram ratio versus carbs.

A lot of things will help:

1. Put your food on a smaller plate. We tend to eat with our eyes so the smaller plate will make it seem like you have more on your plate then a larger dinner plate that seems empty.

2. Eat more slowly. Put the fork down between bites if you have to.

3. Drink more water, at least an 8 oz glass before you start your meal

4. Protein & veggies rather than carbs will fill you up & the sated feeling will last longer.