Foods that keep you full and satisfied?

StrongDuckling
StrongDuckling Posts: 1 Member
in Food and Nutrition
Hey, which foods do you find keep you full and satisfied for the longest time?
Sometimes I eat a meal then within two hours I’m shaking from hunger - I should eat then, right?

Replies

  • amtyrell
    amtyrell Posts: 1,447 Member
    If you are shaking from hunger perhaps you need to eat more. How much are you eating? How did a deficit is that?
  • cherys
    cherys Posts: 387 Member
    edited March 2020
    Sounds boring but nothing fills me up like kale. Before I was even following a weight loss plan, on holiday in New York I had kale salads for lunch, was walking 22k steps a day, sometimes more, and didn't feel hungry again for six hours. Whereas on the days when I had carbs lunches I got that 'low blood sugar' hazy feeling.
    Everyone is different but for me leafy greens with protein are the way to feel satisfied for hours.
  • oliverwnc
    oliverwnc Posts: 69 Member
    cherys wrote: »
    Are you drinking too much water between meals to stave off hunger? I made that mistake before. If your electrolytes get too low, there's a horrible shaky, dizzy feeling which I used to think was hunger until some people on MFP explained it was low salt not low blood sugar. Never had that problem since.

    Absolutely true, and I did the same. Something about diluting electrolyte levels. It really messed me up for a while! More salt / less water can actually be a good thing.

    That said, it's also very possible you're undereating. Don't. There's no benefit to a bigger deficit, and in the long-term it's less likely to lead to success.

    In answer to the original question, 100% porridge / oatmeal is my number one. I use 80g oats and 460g liquid (mixture of almond milk and water). You cook it for a while and stir it regularly, but it does thicken up. That's a huge amount of food for 350kcal.

    Another option is Greek yoghurt with berries. Always good.
  • brittanystebbins95
    brittanystebbins95 Posts: 567 Member
    If you're shaking from hunger after two hours, I would suggest maybe having your blood sugar checked if you haven't already.
    It is a slight possibility you could be pre-diabetic or diabetic and don't know it. Or, you could be undereating. Or, it could be neither.
    I get like that. If I don't snack throughout the day, I get lightheaded and shaky. I have to eat every 2-3 hours. I've had my blood sugar checked, and I'm perfectly fine. And I am eating enough. My mom is the same exact way, so maybe its something genetic. Though, she has a metabolic disorder and can't gain weight (she's 100lbs soaking wet) and I definitely do not have that.

    As an answer to your actual question, though, it depends on the person. Some people find protein to be more satiating and keep them full longer, for some people its vegetables. For me, its mostly carbs.
    I find if I eat a small bowl of oatmeal, a granola bar, or even a banana, it keeps me full longer than a lot of other things.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    As others have mentioned, you could have a medical issue or be undereating.

    Once that is sorted, consider your macros. What macros satiate people is very individual. Some like keto macros, while vegans can be happy on carb levels at the other end of the spectrum. I do best around 40% carbs, 30% fat, and 30% protein, which I happened to get very close to this AM:

    fc0923ad871b3c703e49f3dd08a682c9.png

    That comes to 38% carbs, 29% fat, and 33% protein, and will keep me full for a good long time.
  • cheryldumais
    cheryldumais Posts: 1,907 Member
    shredded cabbage does it for me every time, lol. If I eat it in place of lettuce on tacos or add it to stir frys I seem to stay full much longer. I also find keeping carbs a bit lower and protein higher works well for me. Everyone is different so you will have to play around with it but I also wouldn't discount getting a quick medical check to make sure nothing else is going on.
  • MaltedTea
    MaltedTea Posts: 6,286 Member
    Fiber. The answer is always fiber lol. But, if you're shaking as a sign of hunger, you may be taking it too far. Try spacing your meals and snacks within 2-3 hours and drinking more water or teas, perhaps?
  • hesn92
    hesn92 Posts: 5,966 Member
    edited March 2020
    When I'm doing lower calories, I up my vegetables by a lot. I sometimes will buy a bunch of different vegetables and cut them all up and roast them and fill up half my plate with those and eat much less of whatever else I made for dinner that night. Ends up being a much bigger volume of food for much less calories.

    I also ditto what everyone else said, if you're shaking from hunger after 2 hours that sounds like either you're eating far too little, or there's a medical condition you should probably see a doctor for.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    If you're shaking from hunger two hours after eating, I don't know if that is something you're going to fix with different food choices. Like others have said, either there is something bigger going on or you're simply not eating enough.
  • NovusDies
    NovusDies Posts: 8,940 Member
    If I eat a bagel at 8am I will be unable to stand by 11am because my blood sugar will drop so low. I have been tested and I have reactive hypoglycemia.
  • Duck_Puddle
    Duck_Puddle Posts: 3,237 Member
    I am satiated by fiber and actual volume of food.

    But shaking from hunger sounds like it’s something beyond food choices.
  • Safari_Gal_
    Safari_Gal_ Posts: 1,461 Member
    Agree - shaking from hunger is extreme - esp after 2 hours from a meal. Perhaps a doctor visit is in order?
  • sgt1372
    sgt1372 Posts: 3,997 Member
    A bowl of 6-8 cups of air popped popcorn w/o any added salt or oils is very filling andlow in cals, even if you drink a glass of wine w/it, as I often do, when I need 2 eat "something" but don't want 2 consume too many cals doing so.
  • skelterhelter
    skelterhelter Posts: 803 Member
    Man, I had that TTLA (tempeh, tomato, lettuce, avocado) sandwich from Whole Foods the other day, and that made sickeningly full. To the point where my stomach felt like a balloon was inflated inside and I didn't want to eat anything the rest of the day. It had to be the layers of avocado smeared on top. So my point is, avocado and LOTS of it lol. Cottage cheese can be filling for me too.

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