satiety foods for weight loss
wectmall
Posts: 50 Member
Can someone please recommend good satiety foods? I am trying to lose weight and do fine for a while. But unless I feel full and satisfied, I tend to cave in and overeat
thanks
thanks
0
Replies
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For breakfast or lunch i normally have a sandwich which consists of rye bread, deli meat, tomato, lettuce, pickle and mustard. clocks in around 250 cals. Which is super low for a sandwich, and i load it up! Very filling.1
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This is going to be somewhat individual because some people feel better when they have more protein, some people feel satiated by fat, and for others it can be fiber, the volume of food, or even carbohydrates.
I learned about mine by paying attention to how I felt after different types of meals.6 -
Feelings of hunger satiety are subjective, habitual and situational, and what brings satiety is also individual, habitual and situational. But some things are pretty universal - without enough food and balanced diets, we starve. What's your height and weight, your calorie goal, and if you track macros, what are they set to? Do you aim to hit your goal(s) every day? If you can't stick to your goal(s), how far off are you? Are there certain times and places that are more difficult than others - can you see a pattern?3
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Personally, I find protein+fat+fibre keeps me feeling fuller for longer. I also eat smaller meals, but more often, I break my day into 5 (250-450 ish calories) meals. From 7pm to 8pm is the only time I really feel hungry, but that's the longest stretch between eating. Last break at work is at 3:30 and I don't get home until 8.
My macros work out on average to 40% carbs, 30% protein and 30% fat.2 -
I eat a lot of vegetables as they fill me up, a moderate amount of protein, and I'm liberal with fats (olive oil, avocado, butter, coconut oil). If I maintain this as the core of my meals I get really full and satiated. I only eat once a day so it's more of a feast than a meal!0
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This is something you're going to have to experiment with to find what's right for you. I personally need protein, starch and a smidge of fat to feel satiated, but that's just me. Other people need a lot of fat and a bit of protein. Still other people need lots of fiber and protein. Unless there was starch and fat involved, that wouldn't satisfy me.
I'm giving these examples to show you how much variety there is and to give you ideas of things to try.
Pay attention to your meals and what works. Make notes if you have to. Also be aware that your situation in regards to satiety may change over time, depending on certain factors.
This macro mix wasn't necessary for my satiety until I became more active. When I was less active, I needed fat/fiber/protein to feel full. I scrambled for a while when I started feeling hungry on my old standby!3 -
That's an excellent point @GottaBurnEmAll , your activity level is a big factor in determining what makes you satiated.2
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How many calories are you eating?
I find fat makes a big difference for me. Full fat salad dressing, ect.0 -
I weigh 122. My calories are set to 1200. Would like to lose about 12 pounds. I find when I eat junk/processed food, I tend to crave more of it almost immediately, so I am not able to use those as satiety foods. Apples, grapes and bananas will only keep me full for an hour or so. Turkey, chicken and beef works for about 3 hours. I guess I will just keep looking and testing things out...1
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forgot to mention
I am 5 2"0 -
This is a pretty individual thing.
I do best eating quite a bit of complex carbohydrates like beans, lentils, potatoes and other root vegetables, whole oats, etc...I can eat fat endlessly for days left to my own devices.
You also need to make sure you're taking in enough calories for your activity level...a lot of people are hungry because they're eating like a bird and doing tons of exercise and/or other activity and simply aren't eating appropriately for what they're doing.1 -
I weigh 122. My calories are set to 1200. Would like to lose about 12 pounds. I find when I eat junk/processed food, I tend to crave more of it almost immediately, so I am not able to use those as satiety foods. Apples, grapes and bananas will only keep me full for an hour or so. Turkey, chicken and beef works for about 3 hours. I guess I will just keep looking and testing things out...
Try adding some vegetables, grains, and beans to your meals and see if that helps. A diet of just meat and fruit would leave me really hungry too.2 -
Junk food is called that because it isn't very nutritious, but still calorie dense for little volume - and it's nutrients, and often volume, that makes people feel full - so no surprise if you don't find junk food satiating. Only fruit would be an unbalanced meal (meaning: only providing parts of the nutrition you need). A good meal should make you feel satisfied (but not full) until your next meal.
I find my balance by eating some food from several food groups (meat/fish, starch, vegetables, and fat) for each meal; and different things, including fruit, maybe nuts, through the day and from day to day, is important too, not just for satiety (I tend to feel more full when I've eaten something for the first time in a while), but also to avoid getting bored.0 -
I weigh 122. My calories are set to 1200. Would like to lose about 12 pounds. I find when I eat junk/processed food, I tend to crave more of it almost immediately, so I am not able to use those as satiety foods. Apples, grapes and bananas will only keep me full for an hour or so. Turkey, chicken and beef works for about 3 hours. I guess I will just keep looking and testing things out...
Well junk food doesn't work for anything, it's gone from your belly in a flash. Same with fast food.
Apples and carrots and things like that are basically empty calories because you expend as much as they give you as you're chewing and digesting it, also for me I'll eat a carrot and immediately be hungrier AFTER I eat it. It's ridiculous!
Protein and vegetables and fiber heavy foods are good. Notice you say the meats work for about three hours? Vegetables are often low in calories and high in nutrients, especially green ones, and can fill you up, but they often go away fast. So that's what the fiber helps. Protein dense foods are what keep you Fuller longer, like meat, so I'd say ditch the junk food except for maybe once a week until you can cut it out completely, and replace those calories with protein dense and fiber dense foods.
Some people count calories and some people count only macros.6 -
As everyone said here, it's subjective.
Try a baked potato with grilled onion and sour cream. Low cal, but filling and lasts awhile for me. You may be different.
Grilled romaine head also works for me.
Eggs too. I like to boil two eggs and prepare it like egg salad, then use THAT as my dressing on a salad. Taste good and is filling. Tuna or chicken salad works as well if you want meat instead.
All low calorie but oddly satiating. If these don't work, some people find that drinking water before eating works.. or even broth. Don't work for me but maybe you are a lucky person that can use that trick to your advantage.1 -
ashesnposies333 wrote: »I weigh 122. My calories are set to 1200. Would like to lose about 12 pounds. I find when I eat junk/processed food, I tend to crave more of it almost immediately, so I am not able to use those as satiety foods. Apples, grapes and bananas will only keep me full for an hour or so. Turkey, chicken and beef works for about 3 hours. I guess I will just keep looking and testing things out...
Well junk food doesn't work for anything, it's gone from your belly in a flash. Same with fast food.
Apples and carrots and things like that are basically empty calories because you expend as much as they give you as you're chewing and digesting it, also for me I'll eat a carrot and immediately be hungrier AFTER I eat it. It's ridiculous!
Protein and vegetables and fiber heavy foods are good. Notice you say the meats work for about three hours? Vegetables are often low in calories and high in nutrients, especially green ones, and can fill you up, but they often go away fast. So that's what the fiber helps. Protein dense foods are what keep you Fuller longer, like meat, so I'd say ditch the junk food except for maybe once a week until you can cut it out completely, and replace those calories with protein dense and fiber dense foods.
Some people count calories and some people count only macros.
Apples and carrots are not "empty calories." They aren't very filling for some people, but that doesn't mean that chewing and digesting them results in them being a zero calorie food. That's a myth.2 -
Protein and fat for me. Carbs are like a bottomless pit for me.
Here are my go to meals that I eat A LOT
Breakfast: egg white, tomato, avocado, spinach on a bagel thin
Lunch: big salad with a side of grilled chicken or pork loin
Dinner: baked veggies with bulk chicken sausage, or bratwurst with a side of veggies1 -
GemstoneofHeart wrote: »Protein and fat for me. Carbs are like a bottomless pit for me.
Here are my go to meals that I eat A LOT
Breakfast: egg white, tomato, avocado, spinach on a bagel thin
Lunch: big salad with a side of grilled chicken or pork loin
Dinner: baked veggies with bulk chicken sausage, or bratwurst with a side of veggies
It sounds like some carbohydrates are okay for you, many people find that to be the case. It's certain carbohydrate-containing foods that don't fill them up, not the mere presence of carbohydrates themselves.2 -
janejellyroll wrote: »GemstoneofHeart wrote: »Protein and fat for me. Carbs are like a bottomless pit for me.
Here are my go to meals that I eat A LOT
Breakfast: egg white, tomato, avocado, spinach on a bagel thin
Lunch: big salad with a side of grilled chicken or pork loin
Dinner: baked veggies with bulk chicken sausage, or bratwurst with a side of veggies
It sounds like some carbohydrates are okay for you, many people find that to be the case. It's certain carbohydrate-containing foods that don't fill them up, not the mere presence of carbohydrates themselves.
That's how it is for me. Manmade carbs is BAD for me. God made seems to work better, namely potatos. I hate rice and corn so no clue if that works.
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I eat a lot of eggs (usually hard boiled) because they fill me up. Also, having some cooked shrimp in the fridge is a quick filling snack.1
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My 2 fav snacks that hold me over between meals are 1) one large zucchini chopped with 1/2 cup cottage cheese and a sprinkle of nuts (savory) or 2) Siggis yogurt with blueberries and some Ezikiel flax cereal (sweet).
Try combos with a mix of fat, protein and carbs2 -
GlassAngyl wrote: »janejellyroll wrote: »GemstoneofHeart wrote: »Protein and fat for me. Carbs are like a bottomless pit for me.
Here are my go to meals that I eat A LOT
Breakfast: egg white, tomato, avocado, spinach on a bagel thin
Lunch: big salad with a side of grilled chicken or pork loin
Dinner: baked veggies with bulk chicken sausage, or bratwurst with a side of veggies
It sounds like some carbohydrates are okay for you, many people find that to be the case. It's certain carbohydrate-containing foods that don't fill them up, not the mere presence of carbohydrates themselves.
That's how it is for me. Manmade carbs is BAD for me. God made seems to work better, namely potatos. I hate rice and corn so no clue if that works.
Most of the carbohydrate-containing foods we eat are significant variations from their wild ancestors. I would consider the potato to be partially humanmade.1 -
taking psyllium with meals will make you feel fuller longer and help with weight loss
http://www.ergo-log.com/psyllium-boosts-chance-of-successful-weight-loss.html2 -
janejellyroll wrote: »GlassAngyl wrote: »janejellyroll wrote: »GemstoneofHeart wrote: »Protein and fat for me. Carbs are like a bottomless pit for me.
Here are my go to meals that I eat A LOT
Breakfast: egg white, tomato, avocado, spinach on a bagel thin
Lunch: big salad with a side of grilled chicken or pork loin
Dinner: baked veggies with bulk chicken sausage, or bratwurst with a side of veggies
It sounds like some carbohydrates are okay for you, many people find that to be the case. It's certain carbohydrate-containing foods that don't fill them up, not the mere presence of carbohydrates themselves.
That's how it is for me. Manmade carbs is BAD for me. God made seems to work better, namely potatos. I hate rice and corn so no clue if that works.
Most of the carbohydrate-containing foods we eat are significant variations from their wild ancestors. I would consider the potato to be partially humanmade.
Not really sure what a manmade vs. God made carb is. Carbs naturally occur in plant foods (and in some animal made foods like dairy), humans do not manufacture them, of course.
We process or refine some of them -- skimming milk, turning it into cheese or yogurt, refining sugar from beets or cane, of course, and refining and grinding grains. We use a lot of foods that contain carbs as ingredients to create other foods, often with the addition of ingredients that are higher in other macros, like fat and protein.
I find some higher carb foods extremely satiating for the calories (apples and carrots are among these, so as you can see, OP, people differ, as someone else thought they were extremely low satiety foods). In general I find fruit and veg, tubers (potatoes and sweet potatoes), beans and lentils, extremely satiating.
I also find many other carbs satiating WITH other ingredients that contain protein and fat (and really for me it's extremely rare to consume something high carb on its own since I eat meals, not single foods). Anyway, most meals I eat that include protein, fat, and fiber, along with starchy carbs (whatever the source of the carbs) tends to be filling. Such a starchy carb could be, say, pasta, but I would not consider the carbs in pasta (which are naturally in wheat) more "manmade" than that in the vegetables I add or as in potatoes or corn (and corn in particular is an extremely messed around with crop, although I adore local corn in season and eat a lot of it during the summer and don't find it less sating for all that).
I find I do not need the starchy carb for it to be filling (I can substitute with more vegetables or fruit, which are carbs but often lower cal), but I understand some do -- back to the individual thing again.
Anyway, OP, like others have said, experiment.
What makes the most difference for me, since my desire to eat tends to be habit driven, is not food choice at all, but timing, specifically breaking the habit of eating between meals. When I am in the habit of eating only at meals it really doesn't matter much what I do eat, I am good until my next meal and comfortable eating my planned food.3 -
lemurcat12 wrote: »janejellyroll wrote: »GlassAngyl wrote: »janejellyroll wrote: »GemstoneofHeart wrote: »Protein and fat for me. Carbs are like a bottomless pit for me.
Here are my go to meals that I eat A LOT
Breakfast: egg white, tomato, avocado, spinach on a bagel thin
Lunch: big salad with a side of grilled chicken or pork loin
Dinner: baked veggies with bulk chicken sausage, or bratwurst with a side of veggies
It sounds like some carbohydrates are okay for you, many people find that to be the case. It's certain carbohydrate-containing foods that don't fill them up, not the mere presence of carbohydrates themselves.
That's how it is for me. Manmade carbs is BAD for me. God made seems to work better, namely potatos. I hate rice and corn so no clue if that works.
Most of the carbohydrate-containing foods we eat are significant variations from their wild ancestors. I would consider the potato to be partially humanmade.
Not really sure what a manmade vs. God made carb is. Carbs naturally occur in plant foods (and in some animal made foods like dairy), humans do not manufacture them, of course.
We process or refine some of them -- skimming milk, turning it into cheese or yogurt, refining sugar from beets or cane, of course, and refining and grinding grains. We use a lot of foods that contain carbs as ingredients to create other foods, often with the addition of ingredients that are higher in other macros, like fat and protein.
I find some higher carb foods extremely satiating for the calories (apples and carrots are among these, so as you can see, OP, people differ, as someone else thought they were extremely low satiety foods). In general I find fruit and veg, tubers (potatoes and sweet potatoes), beans and lentils, extremely satiating.
I also find many other carbs satiating WITH other ingredients that contain protein and fat (and really for me it's extremely rare to consume something high carb on its own since I eat meals, not single foods). Anyway, most meals I eat that include protein, fat, and fiber, along with starchy carbs (whatever the source of the carbs) tends to be filling. Such a starchy carb could be, say, pasta, but I would not consider the carbs in pasta (which are naturally in wheat) more "manmade" than that in the vegetables I add or as in potatoes or corn (and corn in particular is an extremely messed around with crop, although I adore local corn in season and eat a lot of it during the summer and don't find it less sating for all that).
I find I do not need the starchy carb for it to be filling (I can substitute with more vegetables or fruit, which are carbs but often lower cal), but I understand some do -- back to the individual thing again.
Anyway, OP, like others have said, experiment.
What makes the most difference for me, since my desire to eat tends to be habit driven, is not food choice at all, but timing, specifically breaking the habit of eating between meals. When I am in the habit of eating only at meals it really doesn't matter much what I do eat, I am good until my next meal and comfortable eating my planned food.
What I mean is God grown not man processed. Natural foods you have to wash before you eat.. not open a plastic container or can and nuke for easy consumption. If I want jerky, I make it.0 -
GlassAngyl wrote: »lemurcat12 wrote: »janejellyroll wrote: »GlassAngyl wrote: »janejellyroll wrote: »GemstoneofHeart wrote: »Protein and fat for me. Carbs are like a bottomless pit for me.
Here are my go to meals that I eat A LOT
Breakfast: egg white, tomato, avocado, spinach on a bagel thin
Lunch: big salad with a side of grilled chicken or pork loin
Dinner: baked veggies with bulk chicken sausage, or bratwurst with a side of veggies
It sounds like some carbohydrates are okay for you, many people find that to be the case. It's certain carbohydrate-containing foods that don't fill them up, not the mere presence of carbohydrates themselves.
That's how it is for me. Manmade carbs is BAD for me. God made seems to work better, namely potatos. I hate rice and corn so no clue if that works.
Most of the carbohydrate-containing foods we eat are significant variations from their wild ancestors. I would consider the potato to be partially humanmade.
Not really sure what a manmade vs. God made carb is. Carbs naturally occur in plant foods (and in some animal made foods like dairy), humans do not manufacture them, of course.
We process or refine some of them -- skimming milk, turning it into cheese or yogurt, refining sugar from beets or cane, of course, and refining and grinding grains. We use a lot of foods that contain carbs as ingredients to create other foods, often with the addition of ingredients that are higher in other macros, like fat and protein.
I find some higher carb foods extremely satiating for the calories (apples and carrots are among these, so as you can see, OP, people differ, as someone else thought they were extremely low satiety foods). In general I find fruit and veg, tubers (potatoes and sweet potatoes), beans and lentils, extremely satiating.
I also find many other carbs satiating WITH other ingredients that contain protein and fat (and really for me it's extremely rare to consume something high carb on its own since I eat meals, not single foods). Anyway, most meals I eat that include protein, fat, and fiber, along with starchy carbs (whatever the source of the carbs) tends to be filling. Such a starchy carb could be, say, pasta, but I would not consider the carbs in pasta (which are naturally in wheat) more "manmade" than that in the vegetables I add or as in potatoes or corn (and corn in particular is an extremely messed around with crop, although I adore local corn in season and eat a lot of it during the summer and don't find it less sating for all that).
I find I do not need the starchy carb for it to be filling (I can substitute with more vegetables or fruit, which are carbs but often lower cal), but I understand some do -- back to the individual thing again.
Anyway, OP, like others have said, experiment.
What makes the most difference for me, since my desire to eat tends to be habit driven, is not food choice at all, but timing, specifically breaking the habit of eating between meals. When I am in the habit of eating only at meals it really doesn't matter much what I do eat, I am good until my next meal and comfortable eating my planned food.
What I mean is God grown not man processed. Natural foods you have to wash before you eat.. not open a plastic container or can and nuke for easy consumption. If I want jerky, I make it.
If you want to avoid processed foods that's cool, but the way you're setting up the dichotomy makes it sound like you believe humans had nothing to do with the way a potato looks when it comes out of the ground (or a banana or watermelon or carrot or how any kind of domesticated animal looks when they're born, and so on) and that's really untrue.3 -
GlassAngyl wrote: »lemurcat12 wrote: »janejellyroll wrote: »GlassAngyl wrote: »janejellyroll wrote: »GemstoneofHeart wrote: »Protein and fat for me. Carbs are like a bottomless pit for me.
Here are my go to meals that I eat A LOT
Breakfast: egg white, tomato, avocado, spinach on a bagel thin
Lunch: big salad with a side of grilled chicken or pork loin
Dinner: baked veggies with bulk chicken sausage, or bratwurst with a side of veggies
It sounds like some carbohydrates are okay for you, many people find that to be the case. It's certain carbohydrate-containing foods that don't fill them up, not the mere presence of carbohydrates themselves.
That's how it is for me. Manmade carbs is BAD for me. God made seems to work better, namely potatos. I hate rice and corn so no clue if that works.
Most of the carbohydrate-containing foods we eat are significant variations from their wild ancestors. I would consider the potato to be partially humanmade.
Not really sure what a manmade vs. God made carb is. Carbs naturally occur in plant foods (and in some animal made foods like dairy), humans do not manufacture them, of course.
We process or refine some of them -- skimming milk, turning it into cheese or yogurt, refining sugar from beets or cane, of course, and refining and grinding grains. We use a lot of foods that contain carbs as ingredients to create other foods, often with the addition of ingredients that are higher in other macros, like fat and protein.
I find some higher carb foods extremely satiating for the calories (apples and carrots are among these, so as you can see, OP, people differ, as someone else thought they were extremely low satiety foods). In general I find fruit and veg, tubers (potatoes and sweet potatoes), beans and lentils, extremely satiating.
I also find many other carbs satiating WITH other ingredients that contain protein and fat (and really for me it's extremely rare to consume something high carb on its own since I eat meals, not single foods). Anyway, most meals I eat that include protein, fat, and fiber, along with starchy carbs (whatever the source of the carbs) tends to be filling. Such a starchy carb could be, say, pasta, but I would not consider the carbs in pasta (which are naturally in wheat) more "manmade" than that in the vegetables I add or as in potatoes or corn (and corn in particular is an extremely messed around with crop, although I adore local corn in season and eat a lot of it during the summer and don't find it less sating for all that).
I find I do not need the starchy carb for it to be filling (I can substitute with more vegetables or fruit, which are carbs but often lower cal), but I understand some do -- back to the individual thing again.
Anyway, OP, like others have said, experiment.
What makes the most difference for me, since my desire to eat tends to be habit driven, is not food choice at all, but timing, specifically breaking the habit of eating between meals. When I am in the habit of eating only at meals it really doesn't matter much what I do eat, I am good until my next meal and comfortable eating my planned food.
What I mean is God grown not man processed. Natural foods you have to wash before you eat.. not open a plastic container or can and nuke for easy consumption. If I want jerky, I make it.
I think this is a vast over-simplification of food, or at least it is for me personally.
Sometimes my husband makes pasta. He enjoys the process and it sometimes takes him a couple of hours to make the dough, knead it, let it rest, roll it out, and then prepare it for storage (whatever he doesn't eat that day, he freezes in individual servings). Nutritionally is it that different than the pasta I buy in a box at the store? Probably not (his has egg, mine doesn't, but the carbohydrate content is probably really similiar).
Whether or not a food is ready for "easy consumption" is nutritionally irrelevant.
An apple is ready for immediate consumption, homemade pasta isn't. But I'd rather judge foods on their actual content and the context of my overall diet than a market like "easy consumption."
Good stuff can come in cans too.2 -
GlassAngyl wrote: »What I mean is God grown not man processed. Natural foods you have to wash before you eat.. not open a plastic container or can and nuke for easy consumption. If I want jerky, I make it.
An apple or potato that comes in a bag or container is no different than one without packaging. Your jerky is unlikely to be very different than jerky from a package. As for washing - I don't wash meat or nuts but they're still natural.
There are a lot of healthy foods which come in packages and/or don't require washing. Limiting yourself based on arbitrary distinctions may lead you to have deficiencies in your diet. (Dairy products are processed, come in packages and don't require washing but the nutrients in them are important. Same with meat products.)
2 -
These discussions go off topic all the time, really grinds my gears
The OP asked for advice and help with a specific problem, then someone answers then it turns into a 'I know better than you do' game of opinion tennis until the original gist of the thread is totally lost
Anyway, I'm one who needs bulk to be satiated so I'm adding mushrooms, cabbage, lettuce and othergreens to everything to bulk it out
If you don't want the extra calories then psyllium is a great solution, take it with water at meal time, it's proven to prolong the feeling of fullness
check out this link
http://www.ergo-log.com/psyllium-boosts-chance-of-successful-weight-loss.html1 -
Most satiating for me is starchy carbs - preferably made by a goddess (my wife!) rather than God.
Volume and taste makes a big difference for me so high fibre also near the top of my list. As for the taste aspect - high flavour (e.g. chilli, lime, soy, balsamic vinegar etc. etc.) seems to satisfy me a lot more than bland food.
A couple of squares of dark high cocoa chocolate goes a lot further than chocolate flavoured candy doing a poor imitation of chocolate.2
This discussion has been closed.
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