I feel like I'm starving!!!
zandersmommy17
Posts: 1 Member
The smallest things have so many calories and fat in them. I'm trying my best to eat 1400 calories a day, but it's getting harder. What are some things that I can eat that are filling but do not have many calories or fat?
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Replies
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An alternative would be to eat more and work off the extra calories. I do that on extra hungry days.5
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What's wrong with fat?
Chicken and fish are filling and don't have a whole lot of fat.4 -
1. Don't be afraid of fat.
2. Veggies are always a safe bet. Chicken. Tuna. Potatoes. Fruit.
Identify the calorie-dense foods that aren't leaving you satisfied and reduce or replace them. Eat smarter.8 -
Many vegetables allow you to eat a high volume for low calories -- cabbage, green beans, broccoli, cauliflower, and greens are some of my favorites.1
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Are you sure 1400 calories is the right amount for you? Was that what MFP gave you? Do you exercise, do you eat back those calories?
Look at your intake over the whole day, and several days, and "spend" all your calories, but do it wisely. A healthy diet is balanced and varied, but exactly what that means, is a little individual: Some people need "filling" meals, low calorie foods with lots of volume, other people find a diet more rich in fat to be satiating. Figure out where you are on thos scale, then look for more of what works for you. A general guideline is that a diet that contains plenty of fruit and vegetables, protein and fiber, is good for satiety.2 -
Don't restrict yourself too much that's why it gets worse. You probably should do a refeed one day. Seriously. One day just loads up on carbs. It will help get your hunger hormones back to normal. Also, don't go so low (I am assuming that is low for you). Have a deficit of about 300-500 and create some of that deficit with working out.3
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The food database is excellent at finding low calorie foods. Fresh fruit and vegetables are filling and low in calories. Also look for lists of foods with "high satiety index " or some such title, i.e. food that are more filling. Stick with it. It takes time to figure it out.2
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Not food but I find on days I don't drink a lot of water I am hungry all the time...........days that I stick to above 70oz I stay on plan.2
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I agree with the poster who said exercise more if you can then you can eat back some of the extra calories.1
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I find fatty foods to be filling. If you haven't experimented yet, I would try some fatty foods to see how they do for you.
Otherwise, foods higher in protein content can also be pretty filling.
If you're drinking any liquid calories, try going off of them as some people pack in calories a lot faster with them and don't get nearly as much satiety out of them compared to eating those calories.1 -
Have you looked at your tracker to see what are the highest calorie items that you could possibly replace with something healthier? Don't be afraid of fats. Fat and protein keep you feeling full. I have a 1400 goal too. I try to get 30-35g of protein per meal. It helps me stay full. Fiber does too. I've been working at getting that number up. Breakfast is often a flavored greek yogurt with a tablespoon of ground chia seeds and sometimes a chicken sausage. I like the flat out brand wraps for sandwiches. They have quite a bit of fiber. I eat alot of chicken, cheese, apples, pears, berries. I do a protein shake in the evening that has spinach and chia seeds in it, along with some fruit. Vegetables are low fat and calorie, and leave room to add some butter or olive oil for taste. Spices are great too. Beans have fiber and can be good for helping you feel full. Nuts are good, just watch your portion size.1
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If your weight loss per week is 2 or 1.5, i'd maybe try a smaller deficit, and see how you do with that for a while. 1400 feels to me like a very low amount of calories if you have 80ish lbs to lose, but perhaps you're extremely short.1
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The problem is that low calorie/low fat foods won't keep you from feeling like you're starving. You need a good amount of protein and fat to keep you going. Also, I agree that 1400 calories may not be enough for you. It doesn't matter what you eat if it's not enough fuel for your body. You'll end up hungry and then it'll be too hard to stick to your plan. If you're trying for 2lbs per week try 1.5 and see how you feel.2
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beans, pasta, and protein drinks are filling0
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Protein helps with the cravings big time! Also if you fill up on high fiber veggies like broccoli you can feel pretty full pretty quick. Beware though, this will also cause gas, lol. I fill up on veggies because they are filling and SUPER low calorie.1
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Someone gave me this advice when I started. I was also trying to cut my calories to 1400 a day, but I figured I HAD been eating about 1800-2000 a day before starting my eating plan. Then someone suggested that instead of cutting to 1400 I try just going down to 1600 for a month or so until my body adjusted and then cut another 200 when 1600 became easier and I no longer felt like I was starving. So-- I've actually been at 1600 for about 4 months and am just now getting ready to cut down to 1400. Will it slow down your weight loss? Yes. I've only lost 6 lbs in 4 months (but some of this is that I'm bad to cheat on the weekends
), but I also don't feel like I'm starving anymore at 1600 and cutting down to 1400 seems much more doable than before. 0 -
Eat as much non-starchy vegetable to add bulk. To feel more satiated, eat more protein and fat, cut down on sugar and refined carb. Do not go with the low-fat option just because they are lower in calorie, just eat less but eat the full fat option without added sugar.1
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Eat plenty of lean meat like chicken and veggies. That seems to be the best way to keep me full. (Lots of veggies) also it may just take a while to get used to the lower amount of calories... it is expected that you be a little hungry since you’re not giving your body the amount of calories it needs to maintain.0
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I hate to say it, but so called clean foods ( no food is dirty or clean ), tend to fill a person up quickly. I guess that is why most gym dudes eat 85/15. 85 % whole filling foods, and 15 % what they want. I know some people don't follow that rule and just IIFYM, but most people follow that rule. What I am learning, is that is ok to be hungry sometimes. We as Americans forget that IMHO. Heck I eat about every 3 hours and still get hungry sometimes! LOL Best of luck!0
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zandersmommy17 wrote: »The smallest things have so many calories and fat in them. I'm trying my best to eat 1400 calories a day, but it's getting harder. What are some things that I can eat that are filling but do not have many calories or fat?
Eat a lot of whole foods...veg, some fruit, lean proteins from things like chicken, fish, lean cuts of beef and pork, eggs, etc...whole starches and grains...beans, lentils, etc...healthy fat from things like nuts, avocados, good cooking oils, etc...
Get your nutrition on and then treat yourself from time to time...
Also, dietary fat is a very essential macro nutrient...I wouldn't recommend a low fat diet personally...1 -
zandersmommy17 wrote: »The smallest things have so many calories and fat in them. I'm trying my best to eat 1400 calories a day, but it's getting harder. What are some things that I can eat that are filling but do not have many calories or fat?
Maybe you are not getting enough fat. Fat is not bad! Just count it.0 -
Hi looking for motivation0
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Protein and fats will keep you satiated.0
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I'm wondering if you restricted your calories too quickly. Do a lifestyle change for healthier eating should not involve suffering. It took me two months of small changes to even count calories. By then I had dropped 200 calories from my diet. My getting to 1600 took a few more months. I didn't starve. But my body had to adjust to the change. Lentils are my favorite low calorie food. Lots of carbs, protein and iron. I feel full when I eat them. Eat your fat too. Not only is is satisfying, it also make sure you are don't get constipated on the lower calories.0
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AudreyJDuke wrote: »Protein and fats will keep you satiated.
This may be the case for you personally, but it is not a universal truth. For me complex carbs keep me satiated, but fats don't
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Do a couple/three small celery sticks with a TBSP of PB for a quick snack. Also, if I get up and take a brief walk that sometimes curbs my hunger for a bit too.0
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dutchandkiwi wrote: »AudreyJDuke wrote: »Protein and fats will keep you satiated.
This may be the case for you personally, but it is not a universal truth. For me complex carbs keep me satiated, but fats don't
This is me too. Potatoes really keep me
Full. Rice and beans too. Yum. Veggies and fats not as much.2 -
I felt that I was starving at first, and was going to give up, but I changed my settings from “Lose 1lb per week” which had me at 1480 a day to “Lose .5 lb per week,” which has me at 1740. This has been much easier to maintain. I’ve never stuck to a CICO plan as long as I have recently, and I think that’s cause I finally decided to be patient. I’m still eating significantly less than when I wasn’t tracking, but I don’t feel deprived.
Although faster results are tempting, I just couldn’t stick with the lower intake. I only have about 10lbs to lose and am keeping active. If you have a significant amount to lose, I might still dial it back a while to get used to a lower calorie intake, and after a few weeks, you might be ready to bring the deficit back down, if you want to. In my mind, I can’t see myself eating 1400 a day for any extended period of time, and I’d rather not do something that sets me up to just give up and gain the weight back.0
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