Fuller longer

Protein, fat and fiber are filling. There's isn't one exact formula. Experiment to figure out what combination works for you.

I include protein & fat at breakfast. Most snacks are fiberous. Lunch and dinner is a combination of all three.

Make sure your deficit isn't too large. An aggressive weight loss goal can backfire. MFP's initial calories are before exercise....so if you work out eat a % of those calories too.

Drink enough water so you aren't mistaking hunger for thirst.

I allow myself a small portion of (dark) chocolate every day. Elimination diets just make me crave things more and I don't learn what I need to for maintenance.

I often find when I start craving that I haven't been eating enough veggies. I have a bad habit of just eating the protein and carb. In all honesty vegetables should be half of the plate not a quarter or third like most of us eat. I still use a little butter and salt and pepper to make them palatable but when I add them back in the cravings are reduced. Also drinking lots of water. If I can't stomach the water I use sugar free Kool-aid drops or something similar. I am willing to risk the artificial sweetener but you may not agree. Some people like a slice of lemon instead.

OP - What do you typically eat in a day?

It varies for individuals, but for some of us, feeling full is more about what we don't eat than what we do. For example, I can eat 1000 calories of low carb food for the day, and that'll kill my appetite. I'm totally full.

I can eat that same exact food PLUS add more carbs on top of that, and my appetite greatly increases. So it's not just that I don't find carbs filling, since I'm also consuming the same foods that filled me up on my low carb days. Basically, carbs stimulate my appetite. I'm eating the same 1000 calories from before (plus more), but it's like carbs dull my fullness receptors. Or perhaps the carbs keep my body from producing appetite-suppressing hormones that our body produces more of when we eat high protein? I don't know what it is. I'd like to be studied because I'm curious to know why this happens. All I know for sure is that this is how I am.

If you're like this, and you of course may not be, you might be shocked how much your appetite goes away when you limit carbs.

I personally don't like eating too extreme. So even though I'm trying to drop some weight, I only eat in the appetite killer style 2 or 3 days a week. The rest of the time, I eat a moderate amount of carbs even though they increase my appetite. Part of the reason I eat carbs is precisely TO increase my appetite because I don't want to regularly eat so few calories. By mixing the two ways, my calories average out over the week to a range I'm happy with.

Protein and fat.

Diet pop and sugar free jello. They're the only things that keep me sane when I'm basal testing (a necessary evil for people with type 1 diabetes. We fast for at least 11-12+ hours per testing segment for the sole purpose of assessing whether our basal insulin dose is appropriate for that time period).

A bowl of 100% bran cereal has a lot of staying power due to the fiber but a piece of string cheese really staves off hunger pangs.

what works for me is oatmeal (slow carb) with chia seed and an egg to start the day. I usually do 1/2 serving of oatmeal with 1 tsp chia. Other meals that seem to work best are things like sweet potato, a lean protein serving and plenty of low glycemic veggies. Refined carbs seem to make a viscious cycle for me...I get ravenous and want more soon after eating them. If I eat them, say rice or pasta, I need to limit the serving size and add protein, fat, etc.

Broooooccoliiiiiii. And potatoes with butter. And meat. All together. So good. So filling.

I stopped eating sugar and carbs 15 days ago and have lost 8 pounds and am NOT hungry. It's unbelievable. By limiting my diet to protein, fat, and vegetables, I've found my appetite is diminished to practically nothing. I start the day with an egg or two, or some nuts and cheese. Lunch is a salad plus protein (chicken and feta cheese or the like), dinner is a meat and some veggies. I quit sugar after some other people in the office lost impressive amounts of weight quickly doing the same. Then I saw a movie called THAT SUGAR FILM and it sealed the decision for me. I have spent my whole life struggling with my weight and my cravings. To feel this happening in my body is strange and wonderful!