Foods that make you feel full
LyssaRonnell
Posts: 182 Member
What are some foods or meals that help you feel full longer? I am allergic to nuts and fish, so I can't try that.
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Full fat dairy, lots of veggies, avocado, meat (such as turkey.), and oats! Shredded wheat and bran also have kept me satisfied because of they rich source of fiber. Beans such as black eye peas and black beans served with brown rice and a source of meat such as pork, chicken, or turkey are my go-tos. Or you can just have the beans with rice and veggies.3
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Chicken breast, spaghetti squash, cauliflower with light italian dressing or melted cottage cheese in a pan, 0 calorie shirataki noodles, slow-cooker spicy cabbage soup with firm tofu and veggies.1
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Protein is number one especially when I'm over hungry I'll make a turkey burger or a chicken sandwich I eat all the other healthy foods as well but nothing fills or sustains me like0
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Protein2
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Eggs, rice, chicken, and beans are the best for me.0
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I think it's much less difficult than many people think, and way more complex.
We need enough calories every day. We take in, store and expend calories constantly. When we're overweight, more of those calories can come from stored fat, that's how we're designed.
We also need a range of nutrients every day, and the easiest and most pleasurable way to get that, is through a varied and balanced diet.
We are bombarded with rules and norms - we're supposed to be thin, and now even fit, and at the same time, we're heavily encouraged to eat and eat and not move a lot. We're expected to be successful, and everybody hates successful people.
Because food is cheap and easily available, and really nice too, some people use food as comfort, some people end up eating compulsively. Food can easily be perceved as the enemy. So naturally, we're also bombarded with tips and advice, supposedly to alleviate the problems that these conflicts create. One of those supposed problems, is hunger. But it's normal to feel hungry before meals. The right kind and degree of hunger makes a good meal even better.7 -
For me, there is no one food. In general I'm more satisfied if I stick to 3 meals (and a small dessert) and get plenty of fruits and veggies in there. I also avoid snacking between meals, but if I must I choose fruit or a piece of cheese.0
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I'm super active at work and always feel hungry before my next break but this menu has kept me feeling full between breaks
Fruit/protein smoothie for breakfast. So almond milk, protein powder, and some kind of fruit.
Protein bar that has at least 10g of protein this is my snack I have found good ones under 200 calories
Lunch either cafe steamers, smart made meals or little lunch box of turkey, baby carrots, crackers and hard boiled egg
Dinner whatever I have planned but usually involves some kind of meat.
This keeps me full all day and fits my 1450 calorie budget with some wiggle room. Usually try and hot 60g of protein each day. Hope this helps somewhat or gives you some ideas.0 -
Rice and beans fill me up.
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Meat, potatoes, eggs do it for me.0
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Cottage cheese, yogurt, cheese, Mexican food0
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Lentils. Tons of fiber, good amount of protein and especially when I add some heat (hot peppers, hot curry paste, whatever), I feel like I might never eat again.1
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My breakfast is my favorite and most filling meal. Egg sandwich on Ezekiel bread or English muffin with about 0.5 oz hard cheese like grass fed red cheddar, two turkey sausages and a bit of veganaise. For lunch try adding garbanzo beans and quinoa to a salad.2
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I think one of the best part in keeping a food diary is comparing a hungrier day with a less hungrier day to look at timing of calories and macros. It allows you to experiment and dial in what works best for you.5
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oranges, potatoes, oatmeal, beans and rice, most soups1
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This varies, depending on the person, really.
I like the suggestion for you to keep a food diary and note what works best for *you*.
I've learned from reading threads over the years that what works to keep someone else feeling full won't necessarily keep *me* feeling full, and that will apply to you as well.3 -
A roll made with oat or wheat bran and then whole wheat flour topped with avocado and two poached eggs :-D I eat this around 08.00 in the morning and this keeps me full until 12.00. This meal contains plenty of protein, fat, and fiber.0
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Fat for me. All kinds of fat, but mostly mct oil, coconut oil, bacon, nut butters and fatty cuts of fish like salmon.1
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My friend says fats, but she is on Keto. I am not. What I do is make sure I eat every 2.5 to 3 hours during the day. I will have a 100 calorie snack so I don't get hungry before the next meal. Try to make sure that 100 calories is balanced between carbs and protein. I think that's why somebody invented peanut butter crackers.
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Chicken breast, eggs, sausage..it seems to be protein and fatty foods that do it for me. If I eat a bunless burger I'm good for several hours.0
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Greek yogurt is a good one for a snack - always makes me feel full
and I load up on veggies! 2 -
Piece of cheese and an apple always does the trick for me.0
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I think it’s an individual thing. Personally, I find a mix of protein and fiber very helpful.0
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Black Beans and Squash are really really filling for the low amount of calories you have to eat. Snap peas are another low calorie but filling snack that is easy on the tummy.
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I make a big gallon of unsweetened tea! In the afternoons I get hungry and for some reason it helps to drink a couple of glasses along with lemon water too.1
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Yeah, satiety can vary by the individual, so best to note how you react to different foods.
In general, you’ll often see it said that the holy trinity of satiety are fat, fiber, and protein. That’s definitely the case for me too. I don’t need all 3, but 2 last longer for me than just 1, and all 3 are delicious satisfaction.
One food that I only recently tried for the first time is brown rice. I know, way late to that.
White rice never filled me up, and when I looked at the stats for brown rice, it had only a little more fiber. I didn’t bother trying it for the longest time bc, on paper, it didn’t seem like it would make a noticeable difference. But oh it did! I guess it’s also the additional fat it has. Whatever it is, I’m glad I tried it and learned its effect on me.
Beans fill me up for a long time especially if paired with meat or fat, so does high-protein dairy (like Greek yogurt), and meat. When I say fills me up for a long time, I’m talking about 6/7 hours. If I have a hamburger for an early lunch (around 11 am), I’m not the least bit hungry again until after 5.
In the recipe section here, there’s a low calorie protein cheesecake that I find both delicious and filling. I use low fat rather than nonfat ingredients bc those fill me up more and taste better to me.
A high protein meal (30 g +) for my first meal of the day that also includes some fat is a major appetite suppressant for me. That’s the easiest, most sure-fire way for me to have a low calorie day.
(I’m very short, not active in my daily life, and don’t have that much to lose. MFP lists my maintenance calories in the 1500’s, so to create a decent deficit even after adding some exercise in the mix, eating in the 1300s works best for me. So I’ve had to really pay attention to what gives my body the most satiety bang for the fewest calorie bucks.)
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I'm a volume eater, so high volumes of calorically sparse foods are usually what keeps me satiated. Fats do nothing for me, I can eat thousands of calories of fats, and still be hungry (same holds true for protein).0
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Fats and protein! My go to breakfast right now is a scrambled egg (in either grapeseed or olive oil) with half and avocado and 2T of salsa. Around 200 calories depending on the size of the avocado and keeps me full until lunch. To be fair, I sit at a desk during the day, so I would probably double the eggs and add some additional veggies if I was working out in the morning.0
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Fiber makes you feel full and as a population in general we are way short of where we should be ... having to learn this the hard way personally (some lingering GI issues attributed to not having sufficient fiber in my diet for too many years) the average adult should be consuming 35+grams of fiber (supported by MFP daily targets).
Metamucil is mixed in with my first glass of wake up water each morning (I prefer the Metamucil free due to my sensitivity with artificial sweetners) and another 2tsp mixed glass before dinner (helps control portion consumption at dinner).
Then each day I pick a couple fiber sources to incorporate between meals ... oranges, apples, blueberries, raspberries, strawberries, cantelope, watermelon, honeydew, pineapple. Yes they all have sugar, but naturally produced and low calorie when eaten in moderation.
As I'm tracking via MFP if I find I'm still coming up short with the combination of the above and what's in my actual 'meals' then I toss down a couple FiberWell gummies.
I'm down over 50lbs in 15months as a slow and steady sustainable change and I genuinely believe this time I can keep things where I want over the long term with no "diet food", but a healthy change to ensuring I consume at least that 35g of fiber. When I'm tracking my fiber I find my calorie levels are also usually in check and I honestly don't have the lingering hunger pains that would cause me to revert back to bad choices in the past.
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Protein and fat.0
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