How do I stay full?
Chadwick_J
Posts: 14 Member
I’m trying to lose some weight and I’ve worked out I need to cut 500 calories each day. Does anyone know any good foods I can eat to stay full longer?
0
Replies
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You could try cutting to only 250 a day, see if that helps. How much do you need to lose?5
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Yes, if you only need to lose 20 pounds or less do choose the half pound per week goal.
Often, foods high in protein or fiber make people stay fuller longer.
Understanding satiety: feeling full after a meal
...Tips on how to feel fuller
So how can we best try to enhance these feelings of fullness to help us control how much we eat? Here are some top tips for helping you feel fuller:- Foods high in protein seem to make us feel fuller than foods high in fat or carbohydrate, so including some protein at every meal should help keep you satisfied. Foods high in protein include meats such as chicken, ham or beef, fish, eggs, beans and pulses.
- If you are watching your weight, opt for lower fat versions, using leaner cuts of meat, cutting off visible fat and avoiding the skin on poultry as this will help reduce the energy density of the diet, which can help to enhance satiety (see below).
- Foods that are high in fibre may also enhance feelings of fullness so try to include plenty of high-fibre foods in the diet such as wholegrain bread and cereals, beans and pulses and fruit and vegetables.
- Alcohol seems to stimulate appetite in the short-term and therefore drinking alcohol is likely to encourage us to eat more. Alcoholic beverages can make you forget about your intentions to eat healthily by making you lose your inhibitions. Alcoholic drinks are also calorific, so you should cut down on alcohol consumption if you are trying to control your weight.
- The ‘energy density’ of food has a strong influence on feelings of fullness or satiety. Energy density is the amount of energy (or calories) per gram of food. Lower energy density foods provide less energy per gram of food so you can eat more of them without consuming too many calories. Low energy density foods include fruit and vegetables, foods with lots of water added when cooking such as soups and stews, and lower fat foods. Click here for more information on energy density.
Read more: http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html5 -
1/2 kg each week over 20 weeks. I think your strat is wise. It’s prob better to ease into it so my body gets used to less food slowly.0
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Lol! Never expected two cat lovers to give me advice 😂 much appreciated - thank you.2
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Cats are wise. Yes.1
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Without intending to counter the excellent advice above: Some of satiation is individual and idiosyncratic. Pay attention to how you feel, and think about how it relates to what you eat.
Some people feel more satiated with relatively more protein, some with more fats, some with lots of fiber-rich foods, other via high-volume eating (of low-calorie-density things - there's a huge thread about this over in the Food & Nutrition part of the Community). Timing can matter, too. People do everything from one big meal a day (OMAD) to all-day grazing, and everything in between. Some people find skipping breakfast easy and painless, while other are ready to eat the furniture before lunchtime if they try. There can also be specific food choices that are filling, but that's individual, too. Research on satiating foods puts plain cooked white potatoes at the top of the list of filling foods. For other people, it might be oatmeal, or who knows what.
Personally, I need a good bit of protein at breakfast (and I *do* need breakfast!), and protein through the day. At some point daily, I need some volume foods (usually it's veggies, and plenty of 'em). Oatmeal is filling, and if I get hungry when a meal isn't coming up soon, I'm better off eating a small protein-rich snack, so that I don't risk over-eating at the next meal. You will be different from that, I'm just using myself as an applied example of the kinds of things that might matter.
So, definitely try the strategies others have mentioned, but be attentive to the results, and experiment along the way.6 -
Drink more water. Sometimes it's hard to distinguish between hunger and thirst, so if it's not quite time for the next full meal and you're thinking you should grab a snack, have a glass of water first and then see how you feel.4
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goal06082021 wrote: »Drink more water. Sometimes it's hard to distinguish between hunger and thirst, so if it's not quite time for the next full meal and you're thinking you should grab a snack, have a glass of water first and then see how you feel.
Got it thanks for the advice.0 -
Without intending to counter the excellent advice above: Some of satiation is individual and idiosyncratic. Pay attention to how you feel, and think about how it relates to what you eat.
Some people feel more satiated with relatively more protein, some with more fats, some with lots of fiber-rich foods, other via high-volume eating (of low-calorie-density things - there's a huge thread about this over in the Food & Nutrition part of the Community). Timing can matter, too. People do everything from one big meal a day (OMAD) to all-day grazing, and everything in between. Some people find skipping breakfast easy and painless, while other are ready to eat the furniture before lunchtime if they try. There can also be specific food choices that are filling, but that's individual, too. Research on satiating foods puts plain cooked white potatoes at the top of the list of filling foods. For other people, it might be oatmeal, or who knows what.
Personally, I need a good bit of protein at breakfast (and I *do* need breakfast!), and protein through the day. At some point daily, I need some volume foods (usually it's veggies, and plenty of 'em). Oatmeal is filling, and if I get hungry when a meal isn't coming up soon, I'm better off eating a small protein-rich snack, so that I don't risk over-eating at the next meal. You will be different from that, I'm just using myself as an applied example of the kinds of things that might matter.
So, definitely try the strategies others have mentioned, but be attentive to the results, and experiment along the way.
Thanks for the advice bro. Food is my weakness. I hope I’ll be more discipline this time and I’ll experiment with eating different foods as you’ve pointed out to get a better understanding of hunger levels in my body. I like potatoes, so I’ll do some reading on that. I usually eat what I want to eat, so I don’t have anyone to blame, or I skip meals because of work and end up binging on anything I can find that is quick, usually crap. I appreciate your reply.0 -
Chadwick_J wrote: »Without intending to counter the excellent advice above: Some of satiation is individual and idiosyncratic. Pay attention to how you feel, and think about how it relates to what you eat.
Some people feel more satiated with relatively more protein, some with more fats, some with lots of fiber-rich foods, other via high-volume eating (of low-calorie-density things - there's a huge thread about this over in the Food & Nutrition part of the Community). Timing can matter, too. People do everything from one big meal a day (OMAD) to all-day grazing, and everything in between. Some people find skipping breakfast easy and painless, while other are ready to eat the furniture before lunchtime if they try. There can also be specific food choices that are filling, but that's individual, too. Research on satiating foods puts plain cooked white potatoes at the top of the list of filling foods. For other people, it might be oatmeal, or who knows what.
Personally, I need a good bit of protein at breakfast (and I *do* need breakfast!), and protein through the day. At some point daily, I need some volume foods (usually it's veggies, and plenty of 'em). Oatmeal is filling, and if I get hungry when a meal isn't coming up soon, I'm better off eating a small protein-rich snack, so that I don't risk over-eating at the next meal. You will be different from that, I'm just using myself as an applied example of the kinds of things that might matter.
So, definitely try the strategies others have mentioned, but be attentive to the results, and experiment along the way.
Thanks for the advice bro. Food is my weakness. I hope I’ll be more discipline this time and I’ll experiment with eating different foods as you’ve pointed out to get a better understanding of hunger levels in my body. I like potatoes, so I’ll do some reading on that. I usually eat what I want to eat, so I don’t have anyone to blame, or I skip meals because of work and end up binging on anything I can find that is quick, usually crap. I appreciate your reply.
Bro? Just for the record, I'm a li'l ol' lady, age 65. 😆 (Yes, that's me in my profile photo, though around age 60.) But you can call me "bro" if you like, I guess.
Consider this:
https://pdfs.semanticscholar.org/b3cf/3b7d71a7485e6355e49b2e4c86db54b25046.pdf
When I was losing, I kept shelf-stable protein snacks in my car, in case hunger hit while I was out and about. Had I not already been retired then, I would've kept some in my desk at work, too. (Consider options that are nutritious, pleasant enough to eat, but not profoundly tempting. Dry-roasted soybeans are one that worked for me, for example.)3 -
Chadwick_J wrote: »Without intending to counter the excellent advice above: Some of satiation is individual and idiosyncratic. Pay attention to how you feel, and think about how it relates to what you eat.
Some people feel more satiated with relatively more protein, some with more fats, some with lots of fiber-rich foods, other via high-volume eating (of low-calorie-density things - there's a huge thread about this over in the Food & Nutrition part of the Community). Timing can matter, too. People do everything from one big meal a day (OMAD) to all-day grazing, and everything in between. Some people find skipping breakfast easy and painless, while other are ready to eat the furniture before lunchtime if they try. There can also be specific food choices that are filling, but that's individual, too. Research on satiating foods puts plain cooked white potatoes at the top of the list of filling foods. For other people, it might be oatmeal, or who knows what.
Personally, I need a good bit of protein at breakfast (and I *do* need breakfast!), and protein through the day. At some point daily, I need some volume foods (usually it's veggies, and plenty of 'em). Oatmeal is filling, and if I get hungry when a meal isn't coming up soon, I'm better off eating a small protein-rich snack, so that I don't risk over-eating at the next meal. You will be different from that, I'm just using myself as an applied example of the kinds of things that might matter.
So, definitely try the strategies others have mentioned, but be attentive to the results, and experiment along the way.
Thanks for the advice bro. Food is my weakness. I hope I’ll be more discipline this time and I’ll experiment with eating different foods as you’ve pointed out to get a better understanding of hunger levels in my body. I like potatoes, so I’ll do some reading on that. I usually eat what I want to eat, so I don’t have anyone to blame, or I skip meals because of work and end up binging on anything I can find that is quick, usually crap. I appreciate your reply.
Bro? Just for the record, I'm a li'l ol' lady, age 65. 😆 (Yes, that's me in my profile photo, though around age 60.) But you can call me "bro" if you like, I guess.
Consider this:
https://pdfs.semanticscholar.org/b3cf/3b7d71a7485e6355e49b2e4c86db54b25046.pdf
When I was losing, I kept shelf-stable protein snacks in my car, in case hunger hit while I was out and about. Had I not already been retired then, I would've kept some in my desk at work, too. (Consider options that are nutritious, pleasant enough to eat, but not profoundly tempting. Dry-roasted soybeans are one that worked for me, for example.)
Bro! :laugh:1 -
quiksylver296 wrote: »Chadwick_J wrote: »Without intending to counter the excellent advice above: Some of satiation is individual and idiosyncratic. Pay attention to how you feel, and think about how it relates to what you eat.
Some people feel more satiated with relatively more protein, some with more fats, some with lots of fiber-rich foods, other via high-volume eating (of low-calorie-density things - there's a huge thread about this over in the Food & Nutrition part of the Community). Timing can matter, too. People do everything from one big meal a day (OMAD) to all-day grazing, and everything in between. Some people find skipping breakfast easy and painless, while other are ready to eat the furniture before lunchtime if they try. There can also be specific food choices that are filling, but that's individual, too. Research on satiating foods puts plain cooked white potatoes at the top of the list of filling foods. For other people, it might be oatmeal, or who knows what.
Personally, I need a good bit of protein at breakfast (and I *do* need breakfast!), and protein through the day. At some point daily, I need some volume foods (usually it's veggies, and plenty of 'em). Oatmeal is filling, and if I get hungry when a meal isn't coming up soon, I'm better off eating a small protein-rich snack, so that I don't risk over-eating at the next meal. You will be different from that, I'm just using myself as an applied example of the kinds of things that might matter.
So, definitely try the strategies others have mentioned, but be attentive to the results, and experiment along the way.
Thanks for the advice bro. Food is my weakness. I hope I’ll be more discipline this time and I’ll experiment with eating different foods as you’ve pointed out to get a better understanding of hunger levels in my body. I like potatoes, so I’ll do some reading on that. I usually eat what I want to eat, so I don’t have anyone to blame, or I skip meals because of work and end up binging on anything I can find that is quick, usually crap. I appreciate your reply.
Bro? Just for the record, I'm a li'l ol' lady, age 65. 😆 (Yes, that's me in my profile photo, though around age 60.) But you can call me "bro" if you like, I guess.
Consider this:
https://pdfs.semanticscholar.org/b3cf/3b7d71a7485e6355e49b2e4c86db54b25046.pdf
When I was losing, I kept shelf-stable protein snacks in my car, in case hunger hit while I was out and about. Had I not already been retired then, I would've kept some in my desk at work, too. (Consider options that are nutritious, pleasant enough to eat, but not profoundly tempting. Dry-roasted soybeans are one that worked for me, for example.)
Bro! :laugh:
ToldJa.1 -
quiksylver296 wrote: »Chadwick_J wrote: »Without intending to counter the excellent advice above: Some of satiation is individual and idiosyncratic. Pay attention to how you feel, and think about how it relates to what you eat.
Some people feel more satiated with relatively more protein, some with more fats, some with lots of fiber-rich foods, other via high-volume eating (of low-calorie-density things - there's a huge thread about this over in the Food & Nutrition part of the Community). Timing can matter, too. People do everything from one big meal a day (OMAD) to all-day grazing, and everything in between. Some people find skipping breakfast easy and painless, while other are ready to eat the furniture before lunchtime if they try. There can also be specific food choices that are filling, but that's individual, too. Research on satiating foods puts plain cooked white potatoes at the top of the list of filling foods. For other people, it might be oatmeal, or who knows what.
Personally, I need a good bit of protein at breakfast (and I *do* need breakfast!), and protein through the day. At some point daily, I need some volume foods (usually it's veggies, and plenty of 'em). Oatmeal is filling, and if I get hungry when a meal isn't coming up soon, I'm better off eating a small protein-rich snack, so that I don't risk over-eating at the next meal. You will be different from that, I'm just using myself as an applied example of the kinds of things that might matter.
So, definitely try the strategies others have mentioned, but be attentive to the results, and experiment along the way.
Thanks for the advice bro. Food is my weakness. I hope I’ll be more discipline this time and I’ll experiment with eating different foods as you’ve pointed out to get a better understanding of hunger levels in my body. I like potatoes, so I’ll do some reading on that. I usually eat what I want to eat, so I don’t have anyone to blame, or I skip meals because of work and end up binging on anything I can find that is quick, usually crap. I appreciate your reply.
Bro? Just for the record, I'm a li'l ol' lady, age 65. 😆 (Yes, that's me in my profile photo, though around age 60.) But you can call me "bro" if you like, I guess.
Consider this:
https://pdfs.semanticscholar.org/b3cf/3b7d71a7485e6355e49b2e4c86db54b25046.pdf
When I was losing, I kept shelf-stable protein snacks in my car, in case hunger hit while I was out and about. Had I not already been retired then, I would've kept some in my desk at work, too. (Consider options that are nutritious, pleasant enough to eat, but not profoundly tempting. Dry-roasted soybeans are one that worked for me, for example.)
Bro! :laugh:
ToldJa.
Explanation, out of sheer attempt at conversational politeness: In another MFP conversation, there was talk about how to avoid inappropriate and unwelcome come-ons from a tiny but annoying minority of male MFP members -
a thing no one on this thread would do, ever, I am sure. I said that IME if a woman had a flex-y but otherwise kinda nonspecific profile photo, quite a few people would assume that she was male, even despite a name that suggested otherwise. Clearly, that misimpression isn't one that bothers me. We're all friends here, right? (Except that tiny minority of creepy guys.)6 -
Chadwick_J wrote: »Without intending to counter the excellent advice above: Some of satiation is individual and idiosyncratic. Pay attention to how you feel, and think about how it relates to what you eat.
Some people feel more satiated with relatively more protein, some with more fats, some with lots of fiber-rich foods, other via high-volume eating (of low-calorie-density things - there's a huge thread about this over in the Food & Nutrition part of the Community). Timing can matter, too. People do everything from one big meal a day (OMAD) to all-day grazing, and everything in between. Some people find skipping breakfast easy and painless, while other are ready to eat the furniture before lunchtime if they try. There can also be specific food choices that are filling, but that's individual, too. Research on satiating foods puts plain cooked white potatoes at the top of the list of filling foods. For other people, it might be oatmeal, or who knows what.
Personally, I need a good bit of protein at breakfast (and I *do* need breakfast!), and protein through the day. At some point daily, I need some volume foods (usually it's veggies, and plenty of 'em). Oatmeal is filling, and if I get hungry when a meal isn't coming up soon, I'm better off eating a small protein-rich snack, so that I don't risk over-eating at the next meal. You will be different from that, I'm just using myself as an applied example of the kinds of things that might matter.
So, definitely try the strategies others have mentioned, but be attentive to the results, and experiment along the way.
Thanks for the advice bro. Food is my weakness. I hope I’ll be more discipline this time and I’ll experiment with eating different foods as you’ve pointed out to get a better understanding of hunger levels in my body. I like potatoes, so I’ll do some reading on that. I usually eat what I want to eat, so I don’t have anyone to blame, or I skip meals because of work and end up binging on anything I can find that is quick, usually crap. I appreciate your reply.
Bro? Just for the record, I'm a li'l ol' lady, age 65. 😆 (Yes, that's me in my profile photo, though around age 60.) But you can call me "bro" if you like, I guess.
Consider this:
https://pdfs.semanticscholar.org/b3cf/3b7d71a7485e6355e49b2e4c86db54b25046.pdf
When I was losing, I kept shelf-stable protein snacks in my car, in case hunger hit while I was out and about. Had I not already been retired then, I would've kept some in my desk at work, too. (Consider options that are nutritious, pleasant enough to eat, but not profoundly tempting. Dry-roasted soybeans are one that worked for me, for example.)
Hahaha, best laugh of the day. So sorry, no disrespect.
I’ve just had a turkey salad sandwich, but still hungry. I think I’ll pop into the grocery store to get some fruit and lean meats for the coming week.2 -
Sorry, not a cat. I just chimed in because there's lots of laughter here, and to say that all above is right.
Find food that makes you feel full and happy. Feeling full is important when losing weight of course. But feeling happy is as well so that you make it to the finish line. There's no need to punish yourself. All foods are allowed (provided no medical conditions).3 -
In my experience, "Fullness" is dependent on what you have eaten. Sugar triggers hunger for me, If I avoid sugar, I can feel fuller longer.
YMMV3 -
Big glass of water with some Metamucil (psyllium powder) will make you feel full. But please be sure your calorie goal is realistic and healthy.1
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BTW, thinking it may not have been clear, because of laugh-y context. This link that I suggested above (with the totally nonspecific URL) . . . .
https://pdfs.semanticscholar.org/b3cf/3b7d71a7485e6355e49b2e4c86db54b25046.pdf
. . . is a list of foods from a research study, indicating the "satiation index" (fullness-invoking value) of a number of specific common foods, as rated by the research subjects. The findings won't be universal, but could suggest some useful things to experiment with.
Also, there's been some research suggesting that some compound in leafy dark greens helps with satiation. I can't put my fingers on the link right now, but heck, a nice big mixed-greens salad, or a goodly portion of lightly-sauteed greens with flavorful vinaigrette or miso or something . . . that's enjoyable/useful for other reasons, too, so why not eat some? 🙂2 -
Healthy fat & protein fill me up. I eat under 125 to 150g carbs a day because they just want me to eat more most days I'm under 100.
Fat is not the bad guy and I don't feel I've been sacrificing much w my nutrition eating eggs, avocado, olive oil etc to satisfy me.
Celery, asparagus, cauliflower are my go to carbs since they are low on glycemic index.1 -
I'm big on veggie-based soups and filling up on lots of veggies at every meal (I average about 40-50 grams of fiber a day- mostly from veggies)2
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It depends. What do you normally eat? There are easy ways to cut calories without noticing like switching to 0 calorie drinks, swapping caloric sauces for ones without calories, not using condiments, bulking up meals with veggies, subbing pasta for low calorie alternatives, etc.0
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