How to stay fuller for longer?!

Sophs4818
Sophs4818 Posts: 1 Member
edited December 2024 in Food and Nutrition
Hello!
I’m struggling with staying full for long periods of time. I wake at 5.30, have a fulling meal and by 9am I’m hungry again. I work out in the morning before work and just need some help on how to stay full for longer, or healthy snacks to keep me going all day.

Replies

  • MikePTY
    MikePTY Posts: 3,814 Member
    Try playing with your macro breakdowns. Some people find more protein or more fat helps the feel full longer.
  • mmapags
    mmapags Posts: 8,934 Member
    Personally, I find protein and high fiber carbs are most satiating. I also find the earlier I eat? The hungrier I am. So, I try to delay that first meal.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Have you tried working out fasted and eating after?
  • kshama2001
    kshama2001 Posts: 28,052 Member
    What exactly are the calories and macros of your breakfast? (A screenshot that includes the macros would be most helpful.)

    Oatmeal has a reputation of being filling but for me it sure is not. I like at least 20 g of protein with breakfast and some fiber.

    I currently make a big batch of rice and beans on the weekend and have that with a fried egg for breakfast.

    Previously, I've had eggs scrambled with peppers and onions, and a piece of Ezekial bread with butter (bread from wheat flour is less filling to me and makes me sleepy, but YMMV.)

    When I worked out in the AM before work I brought a protein smoothie in a spill-proof shaker cup and didn't start drinking it until I was actually hungry.

    You could also just have something like a banana before you workout and a more filling breakfast after.
  • deputy_randolph
    deputy_randolph Posts: 940 Member
    I eat a pretty big b'fast around 6-630 most days (3 eggs, 3 pieces of bacon, 2 pieces of toast, avocado, and a bit of dark chocolate this AM). I eat lunch around 1130....usually a huge salad and a piece of fruit...I'm hungry again around 2 and have eggs and almonds....dinner around 5 and a light snack around 7 (usually cottage cheese or nuts).

    Maybe you need a bigger or different b'fast...I've found that about 30 grams of protein and some fat help me stay full for the 5 hour stretch between b'fast and lunch....and I'm not starving by lunch time (just starting to feel hungry),
  • whitpauly
    whitpauly Posts: 1,483 Member
    I usually throw in a protein shake mid morning,it keeps me from grazing as much
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited April 2019
    I don't eat when I get up. It just makes me hungrier through the day. I push breakfast back as late as possible. I'm up at 3:45 and don't eat breakfast until about 9:30.

    I also work out before work. Heavy lifting 5 days a week, from 4:00 to 6:00 a.m. I don't eat prior, and don't have any issues.

    You might want to try it, since you are up pretty early. It may or may not work for you. Everyone is different.
  • 1BlueAurora
    1BlueAurora Posts: 439 Member
    You could have your breakfast as usual, but eat a piece of bread with avocado as a snack after your workout (I find that filling). Or have an apple with an ounce of cheese. Or two boiled eggs. When I'm really rushed, I drink a vanilla Atkins protein shake, and that seems to keep me going until lunch break. I think it's 140 calories, 15 grams protein, and 3 net carbs. I find protein and fat are really helpful for me to feel full enough, and keeps my energy up.
  • cheyeneinthesprings
    cheyeneinthesprings Posts: 46 Member
    Eat a lot of non starchy vegetables like broccoli, kale, Brussels, and cabbage. You can eat a large volume of these and still be t a deficit. For breakfast I usually eat 2 eggs and about an ounce of almonds. This keeps me full. Also, unsweetened Greek yogurt has a lot of protein and is filling for breakfast. And I totally agree with the oatmeal person. If I eat oatmeal, I’m hungry about an hour later.
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