Foods that keep you full longer.

dice80 wrote: »

Thank you. Sorry I just now saw your reply. I am having a terrible time with binge eating. I am actually seeing a therapist about the issue now. I've only gone to my first appointment but I have hope. I am just so scared that I am headed back to my heaviest weight again. I work out but it doesn't seem like enough. My binge eating is out of control. I will try to add more variety, it just helps when you buy produce to use it for the whole week. I don't want it to go bad.

It's great that you are talking with the therapist about this. It's not an easy step to take, but it's a good and important one.

I understand about buying produce for the week and trying to use it up - I do the same thing. One idea is to cook vegetables and other healthy dishes at the beginning of the week (several types) and divide them into portions. You can refrigerate them or freeze them for later. Rotate them into your menu so you can get a variety throughout the week. When the vegetables are cooked and refrigerated, they won't go bad - at least, not within the week.

Protein, fats and fiber tend to make people feel more satisfied. If you are hitting all of those goals maybe look at other aspects.

How long have you been doing this? Is your calorie goal too aggressive of a drop? Try a smaller deficit you can sustain easier.
Is your activity level set correctly? Are you eating some exercise calories?
Are you approaching your period? Sometimes people get hungrier around that time of month. Try having a maintenance calorie day or two.
Drinking calories- For me I don't seem to get satisfied if my calories come from liquids. I seem to need the chewing sensation. Along that line try chewing mint gum instead of eating more.
Are you getting enough sleep? Not getting enough sleep can lead to feeling like you need to eat more.
Are you drinking enough water? Some confuse thirst signals for hunger signals. Drink some water and wait 20 minutes to see if the feeling passes before reaching for more food.
Eat more slowly. The feeling of fullness can take 20 minutes to register. Drink a glass of water with your meal. Chew more thoroughly. Set a timer and try to increase the time you spend on your meal. Spend time noticing the taste, texture of your food as you eat-savor it before swallowing.
Some foods might satisfy you more if combined with other foods. Like eggs don't fill me up if I don't have them with toast and other foods. Maybe there are foods like this for you.
I looked at a few days of your diary and noticed that you do not eat the same amounts at the same time every day. I wonder if it might be helpful to set particular times to eat and decide you will have so many calories for each meal and be more consistent in those amounts. I noticed for myself that I get hungry every 3-5 hours. I am fine with a 100-300 calorie breakfast, 300-500 calorie lunch, 500-600 calorie dinner and 100-300 calories for snacks in the afternoon/evening. Some people do well eating 1-2 much larger meals a day while others do better spreading their calorie intake out more evenly though. Many people who do intermittent fasting seem to eat their calories later in the day rather than eating a huge morning meal. Maybe you would find success with that method.

Hope that gives you some ideas.