what you eat matters; for satiety
yirara
Posts: 9,871 Member
Lazy Sunday noon, I decided on a little experiment.
I usually eat about 55% carbs. Bread, rice, potatoes, pasta etc work best for me. So instead of having a lunch of two slices of wholegrain bread with ham for lunch a friend inspired me to eat something more colourful. I had a big bowl of skyr with lots of fresh fruits (banana, melons, grapes and kiwi) and a few nuts. I managed to get exactly the same macros as my bread lunch, that keeps me full until dinner time.
Right. 50 minutes after this very delicious lunch I'm hungry again. Back to bread then.
Note: this is for me. Everybody is different. Some people feel great eating green salads, others proteins or fats. So it's very individual. You have to find what works best for you.
I usually eat about 55% carbs. Bread, rice, potatoes, pasta etc work best for me. So instead of having a lunch of two slices of wholegrain bread with ham for lunch a friend inspired me to eat something more colourful. I had a big bowl of skyr with lots of fresh fruits (banana, melons, grapes and kiwi) and a few nuts. I managed to get exactly the same macros as my bread lunch, that keeps me full until dinner time.
Right. 50 minutes after this very delicious lunch I'm hungry again. Back to bread then.
Note: this is for me. Everybody is different. Some people feel great eating green salads, others proteins or fats. So it's very individual. You have to find what works best for you.
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Replies
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its fat and carbs that keep me fuller, longer.
though, it seems to be different for everyone.2 -
moosmum1972 wrote: »Lazy Sunday noon, I decided on a little experiment.
I usually eat about 55% carbs. Bread, rice, potatoes, pasta etc work best for me. So instead of having a lunch of two slices of wholegrain bread with ham for lunch a friend inspired me to eat something more colourful. I had a big bowl of skyr with lots of fresh fruits (banana, melons, grapes and kiwi) and a few nuts. I managed to get exactly the same macros as my bread lunch, that keeps me full until dinner time.
Right. 50 minutes after this very delicious lunch I'm hungry again. Back to bread then.
Fruit does absolutely nothing for me...
For me neither. Though I was curious still. But like I said: everyone is different.0 -
moosmum1972 wrote: »moosmum1972 wrote: »Lazy Sunday noon, I decided on a little experiment.
I usually eat about 55% carbs. Bread, rice, potatoes, pasta etc work best for me. So instead of having a lunch of two slices of wholegrain bread with ham for lunch a friend inspired me to eat something more colourful. I had a big bowl of skyr with lots of fresh fruits (banana, melons, grapes and kiwi) and a few nuts. I managed to get exactly the same macros as my bread lunch, that keeps me full until dinner time.
Right. 50 minutes after this very delicious lunch I'm hungry again. Back to bread then.
Fruit does absolutely nothing for me...
For me neither. Though I was curious still. But like I said: everyone is different.
Same with low fat.....if I have low fat yogurt with my muesli I'm hungry within an hour...make it full fat and I'm good for a while
Well.. I don't digest fats well, thus eating a diet high in fat doesn't do much for me anyway, other than more frequent visits to the loo.3 -
And for me it's more fats and proteins that keep me Fuller longer. I tried to get at least 20 grams of protein a meal if not more.2
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moosmum1972 wrote: »Lazy Sunday noon, I decided on a little experiment.
I usually eat about 55% carbs. Bread, rice, potatoes, pasta etc work best for me. So instead of having a lunch of two slices of wholegrain bread with ham for lunch a friend inspired me to eat something more colourful. I had a big bowl of skyr with lots of fresh fruits (banana, melons, grapes and kiwi) and a few nuts. I managed to get exactly the same macros as my bread lunch, that keeps me full until dinner time.
Right. 50 minutes after this very delicious lunch I'm hungry again. Back to bread then.
Fruit does absolutely nothing for me...
Me neither, I can't eat it as a snack.
Protein and fat for me!0 -
For me it's protein and carbs/fiber, with the emphasis on protein. Volume eating (e.g. the way some people eat huge bowls of low calorie salad) does nothing for me except drive me nuts with frustration
I agree that it matters for satiety, and clearly everyone is different but there seam to be a few patterns: either higher calory density foods (with perhaps an emphasis on specific macros) or high volume.
Oh and fruit - I love the taste of it but it is absolutely useless to me for satiety (except if it is a banana or avocado...) I try to work in one serving of fruit most days but if I need to cut anything in order to work in a treat, fruit is the first to go.1 -
I've found this to be true in the short term, but when I've done low carb diets in the past, after a couple initial (kind of miserable) weeks in the beginning, I then find myself staying full even on high protein and fat/low carb meals. Not that low carb is necessary for everyone, I just think your body can adjust if you need it to.2
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Fibre for me.0
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Protein is king for me. If I hit my protein goals I don't pay much attention to where I end up with respect to fat or carbs. I do have to watch my consumption of sugary or low fibre carbs (white rice, white bread etc) because I'm far more likely to overeat when I have them, but I think there's more going on than just satiety issues.
After protein, consumption of fruits and veggies is my focus. It may be that I am just keeping my fibre levels high by doing so, or there may be something else involved. I'm not convinced that if I met the same fibre levels with bran for instance that I would feel satisfied/satiated to the same degree.1 -
For those of you satiated by protein, does this include when you have a shake? Or just protein from foods?
Honestly curious.1 -
Tacklewasher wrote: »For those of you satiated by protein, does this include when you have a shake? Or just protein from foods?
Honestly curious.
Shakes do absolutely nothing for me lol. Though i learned to "fool" my brain, I add alot of spinach and thn when i want mroe food i put it off as long as i can telling myself spinach digests badly with other foods(Even though i eat spinach with all my other foods fine lol) so i need to let it do its thing before eating again lol. So in that way atleast a shake holds me over for a few hours xD1 -
Tacklewasher wrote: »For those of you satiated by protein, does this include when you have a shake? Or just protein from foods?
Honestly curious.
Protein from shakes and bars work for me.
ETA Obviously I don't live on them, I try to eat food as much as possible for a variety of reasons, but when I'm pressed for time, they work for sure.
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Tacklewasher wrote: »For those of you satiated by protein, does this include when you have a shake? Or just protein from foods?
Honestly curious.
Works for me, although fat is my most satiating macro. A protein shake made with full fat milk will last me as long as a regular meal. But I'm not a volume eater. I doubt that would work for someone who is.0 -
I have a protein shake with frozen banana and spinach right after the gym...keeps me full for about an hour and then I have a salad with chicken or scrambled eggs and toast. The one food that really fills me up is natural Peanut Butter mixed into steel cut oats...hits all the right spots!0
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Tacklewasher wrote: »For those of you satiated by protein, does this include when you have a shake? Or just protein from foods?
Honestly curious.
Works for me, although fat is my most satiating macro. A protein shake made with full fat milk will last me as long as a regular meal. But I'm not a volume eater. I doubt that would work for someone who is.
Ya im a bulk eater who also has the socially embarassing need to eat with my hands. I love textures and need alot of texture in my food likely why it doesn't work for me lol. Little to no texture in a smoothie. Likely more a mental block in my case.0 -
This is really interesting because I'm trying to avoid bread because it just doesn't keep me full. Give me toast for breakfast (yes, wholemeal) and I'm starving 2h later. But I can eat a banana for breakfast and not need anything else for lunch.
So on "good" days my meals are mostly centred around loads and loads of vegetables plus some protein. This time around I'm not cutting out all bread, pasta etc because that didn't work last time. I'm trying really hard to get my portion control in check. It works ok with pasta and potatoes but just doesn't work with bread *sigh*0 -
Banana Shake with PB2 and banana and some raspberries fills me up. I managed to keep my diet much easier by eating at least 2 boiled eggs per day.0
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Tacklewasher wrote: »For those of you satiated by protein, does this include when you have a shake? Or just protein from foods?
Honestly curious.
i dont drink my calories. i eat them.5 -
Tacklewasher wrote: »For those of you satiated by protein, does this include when you have a shake? Or just protein from foods?
Honestly curious.
Protein shake to drink plus a spoonful of peanut butter to eat for fat would work. Protein on it's own, not really.0 -
TavistockToad wrote: »Tacklewasher wrote: »For those of you satiated by protein, does this include when you have a shake? Or just protein from foods?
Honestly curious.
Protein shake to drink plus a spoonful of peanut butter to eat for fat would work. Protein on it's own, not really.
very good point lol. All the people who find the protein shakes satisfying are all adding other things thn just powder, Minimalist "smoothies" with just water and powder i sense wouldnt have near as many satisfied people lol0 -
Real food fills me up. Protein at every meal. I need fiber as well so I include beans or a multigrains.0
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I need starchy carbs. Bread, pasta, rice, potatoes, anything like that. Beans and lentils as well. I did low carb for 2 years and I was always hungry. I can have 6 eggs cooked in fat and be hungry an hour later, but 1 egg on a piece of toast will last me all morning. Large amounts of vegetables don’t do it for me either. I’ve eaten huge salads with a ton of vegetables and protein in it and 45 minutes later I’d feel hungrier than before I ate it. Fruit is the same, an apple wouldn’t even take my hunger away for 5 minutes.2
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moosmum1972 wrote: »Lazy Sunday noon, I decided on a little experiment.
I usually eat about 55% carbs. Bread, rice, potatoes, pasta etc work best for me. So instead of having a lunch of two slices of wholegrain bread with ham for lunch a friend inspired me to eat something more colourful. I had a big bowl of skyr with lots of fresh fruits (banana, melons, grapes and kiwi) and a few nuts. I managed to get exactly the same macros as my bread lunch, that keeps me full until dinner time.
Right. 50 minutes after this very delicious lunch I'm hungry again. Back to bread then.
Fruit does absolutely nothing for me...
Me neither,,in fact I feel it makes me MORE hungry!1 -
Lazy Sunday noon, I decided on a little experiment.
I usually eat about 55% carbs. Bread, rice, potatoes, pasta etc work best for me. So instead of having a lunch of two slices of wholegrain bread with ham for lunch a friend inspired me to eat something more colourful. I had a big bowl of skyr with lots of fresh fruits (banana, melons, grapes and kiwi) and a few nuts. I managed to get exactly the same macros as my bread lunch, that keeps me full until dinner time.
Right. 50 minutes after this very delicious lunch I'm hungry again. Back to bread then.
Note: this is for me. Everybody is different. Some people feel great eating green salads, others proteins or fats. So it's very individual. You have to find what works best for you.
Yes, that's my experience too -- what I eat matters for satiety, but it's not particularly about macros, or not macros alone.
I find fruit filling (also veg, also potatoes, but not bread), and I've never found full fat yogurt or higher fat cuts of meat more filling than lower fat, but as others have said, these are how I experience them, others will be different.0 -
JerSchmare wrote: »crabbybrianna wrote: »I need starchy carbs. Bread, pasta, rice, potatoes, anything like that. Beans and lentils as well. I did low carb for 2 years and I was always hungry. I can have 6 eggs cooked in fat and be hungry an hour later, but 1 egg on a piece of toast will last me all morning. Large amounts of vegetables don’t do it for me either. I’ve eaten huge salads with a ton of vegetables and protein in it and 45 minutes later I’d feel hungrier than before I ate it. Fruit is the same, an apple wouldn’t even take my hunger away for 5 minutes.
That’s interesting. I’m exactly the opposite. 6 eggs cooked in fat would fill me up from morning until dinner, almost. I need some fiber too. I believe you, but it’s just interesting how different we all are.
Yes, that’s why low carb was so frustrating to me. Everyone always talked about how eating that way took their hunger away, and it didn’t matter how low I took my carbs and how much fat and vegetables I ate, I was always so hungry. By the end of the 2 years I had put on 40lbs from just eating enough to try to feel full.moosmum1972 wrote: »Lazy Sunday noon, I decided on a little experiment.
I usually eat about 55% carbs. Bread, rice, potatoes, pasta etc work best for me. So instead of having a lunch of two slices of wholegrain bread with ham for lunch a friend inspired me to eat something more colourful. I had a big bowl of skyr with lots of fresh fruits (banana, melons, grapes and kiwi) and a few nuts. I managed to get exactly the same macros as my bread lunch, that keeps me full until dinner time.
Right. 50 minutes after this very delicious lunch I'm hungry again. Back to bread then.
Fruit does absolutely nothing for me...
Me neither,,in fact I feel it makes me MORE hungry!
Yep, a lot more hungry! Especially apples for some reason.0 -
JerSchmare wrote: »crabbybrianna wrote: »I need starchy carbs. Bread, pasta, rice, potatoes, anything like that. Beans and lentils as well. I did low carb for 2 years and I was always hungry. I can have 6 eggs cooked in fat and be hungry an hour later, but 1 egg on a piece of toast will last me all morning. Large amounts of vegetables don’t do it for me either. I’ve eaten huge salads with a ton of vegetables and protein in it and 45 minutes later I’d feel hungrier than before I ate it. Fruit is the same, an apple wouldn’t even take my hunger away for 5 minutes.
That’s interesting. I’m exactly the opposite. 6 eggs cooked in fat would fill me up from morning until dinner, almost. I need some fiber too. I believe you, but it’s just interesting how different we all are.
6 eggs cooked in fat wouldn't last long for me, without something more.
There's a huge variety of breakfasts that satisfy me, and the macros usually don't matter much, but the exception is high fat, low fiber (or high carb, low fiber). A plain bagel is not satisfying, pancakes with nothing else (but syrup) won't last, but neither will the same number of calories from bacon and eggs.
Chicken breast, potato, and lots of veg -- which is very low fat -- would be one of the highest satiety meals for me, and beans also are enormously satiating for me. Luckily I don't need every meal to be super satiating, though, and can eat a variety of foods. Fat adds to pleasure which adds to my overall feeling of satisfaction with my diet, so it's important for me although I don't think it helps with satiety (for me).0 -
Tacklewasher wrote: »For those of you satiated by protein, does this include when you have a shake? Or just protein from foods?
Honestly curious.
I need protein *with* carbs, not by itself, so no, shakes alone won't do it, though they used to when I was less active.
I tend to need a solid mix of protein, fiber, starch, and fat to feel satiated. So basically, a balanced diet with an emphasis on protein.
I had to go back to this because I'm picky this way:I've found this to be true in the short term, but when I've done low carb diets in the past, after a couple initial (kind of miserable) weeks in the beginning, I then find myself staying full even on high protein and fat/low carb meals. Not that low carb is necessary for everyone, I just think your body can adjust if you need it to.
This is a common point made by many low carb advocates, saying that everyone will adjust to it given enough time, and I think it's overly simplistic. The point isn't whether you adjust or not, it's whether the adjustment leaves you feeling optimal. A lot of people have gone through that adjustment period and have decided for various reasons including mood changes, athletic performance, sleep issues, and yes, appetite issues -- that low carbing wasn't optimal for them.
And that was after electrolyte supplementation and letting the body adjust. Not everyone responds well to eating that way. Saying that they will is a fallacy.1 -
JerSchmare wrote: »Protein, fat, and fiber fill me up.
To People saying this doesn’t fill them up, do you sit down and eat 12 ounces of chicken, have a huge serving of broccoli, and an apple and tell me you’re not so full that it’s hard to breathe?
That’s how I feel. And it sticks with me all day. I almost dread dinner because lunch almost killed me. My dinners are bigger than my lunches.
I know we’re all different. But, carbs just don’t do it for me.
Well, I don't eat meat, but I could have all that broccoli with some cottage cheese, but I'd need some starch with that to feel full. A little potato, maybe.
So yeah, I wouldn't be so full from that, nope. And yes, I'm a volume eater. It would be a pound of broccoli.1 -
JerSchmare wrote: »crabbybrianna wrote: »I need starchy carbs. Bread, pasta, rice, potatoes, anything like that. Beans and lentils as well. I did low carb for 2 years and I was always hungry. I can have 6 eggs cooked in fat and be hungry an hour later, but 1 egg on a piece of toast will last me all morning. Large amounts of vegetables don’t do it for me either. I’ve eaten huge salads with a ton of vegetables and protein in it and 45 minutes later I’d feel hungrier than before I ate it. Fruit is the same, an apple wouldn’t even take my hunger away for 5 minutes.
That’s interesting. I’m exactly the opposite. 6 eggs cooked in fat would fill me up from morning until dinner, almost. I need some fiber too. I believe you, but it’s just interesting how different we all are.
I know, isn't it? Threads like these are helpful for newbies, I think because they serve to highlight how we each have to find what best suits us. Protein does seem to be a constant.
BTW, the eggs alone wouldn't fill me up. I'd need potatoes and veggies with them, and just a little teeny amount of fat to cook them all in.2 -
GottaBurnEmAll wrote: »JerSchmare wrote: »crabbybrianna wrote: »I need starchy carbs. Bread, pasta, rice, potatoes, anything like that. Beans and lentils as well. I did low carb for 2 years and I was always hungry. I can have 6 eggs cooked in fat and be hungry an hour later, but 1 egg on a piece of toast will last me all morning. Large amounts of vegetables don’t do it for me either. I’ve eaten huge salads with a ton of vegetables and protein in it and 45 minutes later I’d feel hungrier than before I ate it. Fruit is the same, an apple wouldn’t even take my hunger away for 5 minutes.
That’s interesting. I’m exactly the opposite. 6 eggs cooked in fat would fill me up from morning until dinner, almost. I need some fiber too. I believe you, but it’s just interesting how different we all are.
I know, isn't it? Threads like these are helpful for newbies, I think because they serve to highlight how we each have to find what best suits us. Protein does seem to be a constant.
BTW, the eggs alone wouldn't fill me up. I'd need potatoes and veggies with them, and just a little teeny amount of fat to cook them all in.
*chips in* I'm not a protein girl
Starchy carbs and grains baked or cooked work best for me. 1
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