I need to create a calorie deficit but feel hungry when I do! What can fill me up like rice does?
grizzyell
Posts: 24 Member
Hi I just started my fitness pal up again since 2014. I was down to 223 now back up to 232 
I did start going the gym! 
My fitness pal has me on 1660 calories a day to lose one pound per week
I absolutely love to eat what can help fill me up that is low in calories?
I did start going the gym! My fitness pal has me on 1660 calories a day to lose one pound per week
I absolutely love to eat
what can help fill me up that is low in calories? 0
Replies
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Rice fills me up great, so I make room in my calories for it pretty regularly. Besides that, tons of veggies and meat.4
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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.10
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Smaller portion of rice, bigger portion of veg
I eat 100g rice with my stews in general and also use a bed of mixed lettuce leaves to pad it out
I make big pots of food like chicken cacciatore or veg stew
I eat 350g risotto on a bed of leaves3 -
Also nothing wrong with feeling hungry ...if you're eating adequately ...you need to refocus your understanding of what is actually a hunger signal ..lots are emotional or desire based and go away after 20 mins
Ensure you are adequately hydrated
If you feel hungry immediately after eating just accept it,analyse it, is it so bad ..go for a walk and 9 times out of 10 after 20 mins the feeling is gone, if it isn't eat something10 -
^amen to that! That has been the toughest lesson for me to learn. Hungry feelings don't alllllways mean I need to eat.5
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I have the same number of calories as you. I usually eat back exercise calories (just careful about logging them - tend to underestimate). I eat a variety but do find I'm more full if I add in more vegetables.1
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I might get criticized for this, but when I first started out, I used caffeine pills to help with hunger. Eventually I got comfortable with feeling hungry, though.1
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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.9
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Hi I just started my fitness pal up again since 2014. I was down to 223 now back up to 232 I did start going the gym!
My fitness pal has me on 1660 calories a day to lose one pound per week
I absolutely love to eat what can help fill me up that is low in calories?
I love rice! I have it for breakfast with butter, stevia and cinamon, topped with banana and almond milk. Sometimes I'll have a few berries with it too. Breakfast is always my biggest meal (preference only, no mshic), so rice fits right in!1 -
MrsLannister wrote: »I might get criticized for this, but when I first started out, I used caffeine pills to help with hunger. Eventually I got comfortable with feeling hungry, though.
Not criticizing, but caffeine pills are not necessary.1 -
Potatoes have the highest satiety index so I'd start there.2
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Or try using brown or red rice. They always seemed to fill me up better.3
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I think I need lots of lower calories stuff to feel like I am eating plenty. So stir fry a mound of veg and add your portion of rice and mix them up?3
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Drink water, i drink 32 oz leading up to a meal, i eat less that way
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Hi I just started my fitness pal up again since 2014. I was down to 223 now back up to 232 I did start going the gym!
My fitness pal has me on 1660 calories a day to lose one pound per week
I absolutely love to eat what can help fill me up that is low in calories?
You can fit plenty of rice in 1660 cals?1 -
One word. Protein.
Protein will keep you feeling full and satisfied for longer calorie/gram ratio versus carbs.6 -
Six words, protein, healthy fats, fiber rich foods!!!!
Also choose volume over calorie dense any day!
edited to add: this hunger thing that is happening is something you adapt to fairly quickly. Give it a little time..5 -
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.5 -
hot air popcorn if its less actual hunger and more snacking.3
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Also nothing wrong with feeling hungry ...if you're eating adequately ...you need to refocus your understanding of what is actually a hunger signal ..lots are emotional or desire based and go away after 20 mins
Ensure you are adequately hydrated
If you feel hungry immediately after eating just accept it,analyse it, is it so bad ..go for a walk and 9 times out of 10 after 20 mins the feeling is gone, if it isn't eat something
This. The hardest thing for me was to accept that while I want to eat X amount of food in a day, my body only needs 1/2 of that. The ultimate purpose of food is fuel for the body which is something we've definitely lost sight of in this country. I was very, very hungry for the first few weeks. Mostly because I was accustomed to eating a lot more volume. You can either supplement the volume with low cal items, or suffer through it and let your body adjust to not packing as much in every day.4 -
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.
Actually veggies are mainly carbs. I'm guessing you mean simple carbs (pastries, desserts, soda, etc) as opposed to complex carbs as in veggies.3 -
For a snack a handful of almonds and main line the water. Don't be afraid to eat back a few exercise calories if you start feeling weak. I like cardio (running) so I eat back alot.2
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I second all of the comments re: protein, veggies, etc. Also, make sure you're drinking lots of water. I tend to stay away from a lot of carbs (rice, pasta, etc) because a) I get full for a little bit, then immediately hungry again 2) its too easy for me to overeat them and I find its really easy to eat 100+ cals over my goal in one sitting and c) personally, these foods seem to upset my stomach.
The other thing that works for me, personally, but not for everyone is eating fewer meals. I've never been a breakfast person, so I don't force it. My first meal is usually a pretty big lunch at 11:30, I eat a snack around 3-4pm, and dinner around 8. I'll drink a muscle milk before bed if i'm still low on calories. I can't do the whole "eat every 3 hours" thing, i end up hungry or eating ALL DAY!2 -
Another vote for protein and non-starchy veggies, as well as starchy veg like potatoes, which have the highest satiation index of food tested in at least one study.
I love rice and have it often but cut back to 75-100 g per serving.
What I cut back the most on was products made from flour, and wine.2 -
I like to sub cauliflower for my starch. I love mashed potatoes like no other food. But, they are calorie dense and nutritionally sparse. So I roast some cauliflower and use a stick blender to mash it. Throw in some spices and salt and it's healthy mashed "potatoes". I would imagine a ricer would make a suitable "rice" out of roasted cauliflower.2
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One of my 'replacement' foods is Soy Bean pasta. I won't touch those 'zero' pastas, cannot stand them. But soy bean fettucini.. *swoon* It's about half the calories of regular pasta, low carb, and so incredibly filling. Definitely have sauce with it though, as it can be an acquired taste if eaten alone.1
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I second the cauliflower. I love to take 500 grams of cauliflower and pulse it in the food processor. ( may take several small batches). Shockingly similar fluffiness and fullness as rice! Just throw it in a skillet wth a tablespoon of olive oil and some soy sauce or salt. You can add cheese even and and some chicken, tuna, turkey, whatever. You get a huge plate of food for a reasonable calorie count. Try it! I love it! Also, throw n some egg whites from a carton for even more volume and satisfaction awesomeness!2
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I love cauliflower.. I really do. Sadly, even 1 kg of cauliflower does not produce the same satiety as 200 grams of rice for me, unless cauliflower was mixed with potatoes or some kind of grain. Try ricing cauliflower though, it might be filling to you,but if it's not, stick with rice. Absolutely nothing wrong with eating rice on a diet.2
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Seconding the brown rice suggestion. Brown basmati is lovely and I typically cook 30-35g raw weight of it for myself and can't always finish it.
I can't be doing with cauliflower "rice" but I do usually have some boiled on the side with a curry, as it goes do well.0 -
Seconding the brown rice suggestion. Brown basmati is lovely and I typically cook 30-35g raw weight of it for myself and can't always finish it.
I can't be doing with cauliflower "rice" but I do usually have some boiled on the side with a curry, as it goes do well.
i bought a pouch of ready made cauliflower rice.. i like cauliflower but it was the most disgusting thing i'd ever tasted!0
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