How to fight hunger

what is your calorie target? Height, weight, activity, weight history?

http://ernaehrungsdenkwerkstatt.de/fileadmin/user_upload/EDWText/TextElemente/Ernaehrungswissenschaft/Naehrstoffe/Saettigung_Lebensmittel_Satiety_Index.pdf

apullum wrote: »

In addition to what’s been asked about your stats, it sounds like you had very little protein early in the day. Many people find that protein, fat, and/or fiber help them feel full. You might try having the eggs for breakfast, for example.

agreed, protein IS the most satiating macro per energy unit. In multiple studies, people who increased protein to roughly 30% of intake saw substantial decreases in Ad Librium food intakes. I would also recommend keep your intake of whole foods high as well. Kevin Hall's last study showed that people given Ad Librium diets of hyper-processed vs minimally processed showed a 500 calorie a day less intake on the less processed. Try adding less added fat to foods, its makes them less calorie dense and less hyper palatable. More studies showing people eating less rewarding diets, not completely bland, had spontaneous reductions in calories as well Nothing wrong with fat, just let them come from the food you are eating. Like eggs, meat, avocado, unsalted nuts, ect.

*edit* IMHO a "little" hunger at times is not always a bad thing.Many of us affluent folks have forgotten what it is like to be hungry.

ashleymulvey6837 wrote: »

This morning for breakfast I had cerial and milk

For dinner I had 3 boiled eggs with ham and coleslaw and cucumber and 3 little fish cake thingys

For tea I had carrot and swede mash like that’s it because I didn’t have enough calories left for anything else

For snack I had 2 bananas and a 90 calorie chocolate bar

I just feel starved just want to eat my whole fridge I always get days like this how do you just ignore it

Awww, doggone it. Maybe you need some more high fiber foods like salads and fruit, roasted vegetables and more protein. Those fish cakes tend to shrink up when you bake them and there's just a tad of fish with mostly crust. How 'bout a chicken breast and some broccoli, cottage cheese or full fat yogurt with some fruit.

ashleymulvey6837 wrote: »

I do have eggs in the morning aswell and I’m 5ft 2 and I’m 12 stone 8 and goal weight is 8 stone

You said that you had milk and cereal for breakfast.

Staying hydrated is important for me to avoid feeling hungry all the time. I try to drink water throughout the day and have a glass before and after eating.

I feel most satisfied when I eat more protein and carbs and lower fat. Fiber helps too.

Veg is your friend. Cereal is (probably) your enemy. I find cereal does not hold my hunger at all. Nor does milk. Eggs are good. Maybe you need to find different snacks. Bananas don't really fill me up, and they are very sugary. Chocolate just makes me want more chocolate.

Look out for skyr yogurt. It's full of protein, thick and tasty. Something like that for breakfast with a few berries, or maybe some soaked oats, could be good if you need a quick brekky.

I'm guessing you're in the UK. Matteson do great little bags of roast chicken bites at 43 calories a bag. They are much more satisfying than carby stuff. If you like prawns, you are onto a winner. Prawn salads, stir fried prawns with loads of veg. Actually stir fries with loads of veg and pretty much any protein are good and filling.

Coleslaw is good if you make it yourself but I won't go near the shop bought stuff as it seems very calorific. So full of mayo.

In terms of ignoring hunger, my strategy is to have a mug of green tea or black coffee if I feel hungry. I promise myself a snack if I still feel hungry half an hour later, but usually I don't.

I used to get real hungry in the evening, so I started eating less for breakfast and lunch, it was easier cause I was distracted at work but evening when I was free...I went overboard. So by moving my calories around I found a way that worked for me.

saraht4392 wrote: »

I would avoid cereal if your feeling hungry. That’s a quick fix but it isn’t gonna sustain you.

Try some Greek yogurt with crushed walnuts strawberries blueberries and a crushed granola. Thag should tie you over. If your feeling a snack then do 4 pieces of melba toast and sugar free jam (I personally enjoy peanut butter) and cut up 10 slices of cucumber on the side.

Again - bananas are good for a short time carbs and sugar. You need more protein and fats (good fats)

I disagree. I mix 2 servings of cinnamon life cereal and 1/2 serving of rasin bran as a after dinner snack and i am content the rest of the night. At 400ish calories, its more then a 100 cal yogurt mixed with 200+ calories of nuts is ever going to do to crave a late night snack.

nytrifisoul wrote: »

saraht4392 wrote: »

I would avoid cereal if your feeling hungry. That’s a quick fix but it isn’t gonna sustain you.

Try some Greek yogurt with crushed walnuts strawberries blueberries and a crushed granola. Thag should tie you over. If your feeling a snack then do 4 pieces of melba toast and sugar free jam (I personally enjoy peanut butter) and cut up 10 slices of cucumber on the side.

Again - bananas are good for a short time carbs and sugar. You need more protein and fats (good fats)

I disagree. I mix 2 servings of cinnamon life cereal and 1/2 serving of rasin bran as a after dinner snack and i am content the rest of the night. At 400ish calories, its more then a 100 cal yogurt mixed with 200+ calories of nuts is ever going to do to crave a late night snack.

That’s great that works for you.

I don’t had much to my yogurts with my fruit and nuts measure with a food scale it never maxes 250 calories. I typically have this every morning for breakfast. It ties me over. Everyone is different ☺️☺️

I love to eat and putting calorie counting aside, what I eat has a huge impact on how full I feel.

Couple of things that help me a lot in case its helpful:

Avocados: a whole avocado will cost you 220-250 cals. I usually have a half in the a.m. so more like 120. But it's full of healthy fat which makes me feel *much* fuller and like you i used to have cereal in the morning. I was hungry by 10.

Apples: not too caloric but a large Gala apple is just a lot of stomach volume. Sometimes I have one right before dinner. Helps prevent me from taking a second helping.

Babaganoush: little Greek place by my office sells gyros. Instead of meat I get babaganoush (with cucumber, lettuce, hot sauce and a few olives...). Really filling.

Popcorn (homemade and no butter):
Filling.

I'd definitely avoid candy bars. Delicious but not filling. Cereal was bad for me (in terms of hitting goals). Healthy fat is critical for me.

ashleymulvey6837 wrote: »

Tea is dinner where I am lol that’s what we call it we say breakfast dinner and tea

The only names meals should be known by!