Keeping calories low but being full?

ashleyjones6
ashleyjones6 Posts: 2
in Health and Weight Loss
I was just wondering what kinds of food you guys have found that is low in calories but still fills you up and does not leave you wanting more. I have found that if I eat a Clif Bar for breakfast it keeps more satisfied til lunch, but thats all I have found, and I cant just eat Clif Bars all day.

Thanks.

Replies

  • dls06
    dls06 Posts: 6,774 Member
    If you eat more protein with your meals it will keep you full longer.
    Beef
    •Hamburger patty, 4 oz – 28 grams protein
    •Steak, 6 oz – 42 grams
    •Most cuts of beef – 7 grams of protein per ounce
    Chicken
    •Chicken breast, 3.5 oz - 30 grams protein
    •Chicken thigh – 10 grams (for average size)
    •Drumstick – 11 grams
    •Wing – 6 grams
    •Chicken meat, cooked, 4 oz – 35 grams
    Fish
    •Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
    •Tuna, 6 oz can - 40 grams of protein
    Pork
    •Pork chop, average - 22 grams protein
    •Pork loin or tenderloin, 4 oz – 29 grams
    •Ham, 3 oz serving – 19 grams
    •Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
    •Bacon, 1 slice – 3 grams
    •Canadian-style bacon (back bacon), slice – 5 – 6 grams
    Eggs and Dairy
    •Egg, large - 6 grams protein
    •Milk, 1 cup - 8 grams
    •Cottage cheese, ½ cup - 15 grams
    •Yogurt, 1 cup – usually 8-12 grams, check label
    •Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
    •Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
    •Hard cheeses (Parmesan) – 10 grams per oz
    Beans (including soy)
    •Tofu, ½ cup 20 grams protein
    •Tofu, 1 oz, 2.3 grams
    •Soy milk, 1 cup - 6 -10 grams
    •Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
    •Soy beans, ½ cup cooked – 14 grams protein
    •Split peas, ½ cup cooked – 8 grams
    Nuts and Seeds
    •Peanut butter, 2 Tablespoons - 8 grams protein
    •Almonds, ¼ cup – 8 grams
    •Peanuts, ¼ cup – 9 grams
    •Cashews, ¼ cup – 5 grams
    •Pecans, ¼ cup – 2.5 grams
    •Sunflower seeds, ¼ cup – 6 grams
    •Pumpkin

    Also here is a snack list.

    http://www.canadianparents.com/article/100-family-snacks-under-100-calories
  • stuffinmuffin
    stuffinmuffin Posts: 985 Member
    Eggs and tuna are my secret weapons. (Not together! ; )
  • SeaSiren1
    SeaSiren1 Posts: 242 Member
    lots and lots and lots of raw veggies and some raw fruit, and I get my water in
  • arc_82
    arc_82 Posts: 9
    Protein and fiber!

    For breakfast I do a 100% whole wheat english muffin with 1 tbs peanut butter and my morning coffee, I'm good until lunch.

    My new secret weapon for lunch time is greek yogurt. Chobani is my favorite. That along with a hearty salad or freezer meal keeps me sustained for quite awhile.

    I snack on a cheese stick and some almonds or a piece of fruit in the afternoon and I'm good until dinner.
  • justanotherbrickinthewall
    justanotherbrickinthewall Posts: 156 Member
    Anything with protein, fruit, and vegetables work for me. I like eggs, protein powder, peanut butter, dark leafy greens, peppers, and any sort of fruit. Make sure you drink enough water also. That's what keeps me full.
  • mrfritz
    mrfritz Posts: 9
    Greek yogurt! Fage 0% has 23 grams in a cup! I put that in smoothies. And lots and lots of fiber via vegetables and fruits. I find that if I eat around 80-100 grams of protein a day I feel really healthy and satiated. Also drink 8-10 glasses of water a day (especially if you are consuming a lot of fiber) Hope this helps!
  • escloflowneCHANGED
    escloflowneCHANGED Posts: 3,038 Member
    Fibre keeps me full longer!
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Greek yoghurt binge, no worry, fills up the stomach ahah.
    Vegies, they help a lot, almonds too (beware the calories)

    :)
  • ShellHubbard
    ShellHubbard Posts: 34
    I've started taking the stuff Dr. Oz recommended, he says his wife takes it because her personal trainer suggested it, and his chemists checked it out and declared it safe. It's PGX Daily, and I'm telling you, I feel so full and satisfied, I drink one packet before lunch and another before dinner and I'm able to stick to 1500 calories a day. I've been using it for almost a week and if it keeps working, I'll be so happy. I've never been able to keep my calories low ... until now. And I do still eat Triscuits to keep me full, an apple with Laughing Cow light swiss cheese, cottage cheese, even a glass of milk is filling. :smile:
  • Sweet_Potato
    Sweet_Potato Posts: 1,119 Member
    Soup! It's so filling. I make all kinds of soup and it's only 200-300 calories for a huge bowl.
  • emmyvera
    emmyvera Posts: 599 Member
    dls06 <<< What she wrote. :laugh: Impressive!
  • TeaBea
    TeaBea Posts: 14,517 Member
    protein, fats, complex carbs, and fiber ....... All of these keep you full longer.

    My breakfast is high fiber cereal (with protien) & I add nuts .... keeps me full til lunch

    The key isn't low calorie foods - but to eat foods that give you the "most bang for your buck"

    Fat, yes it's relativley high calorie ...... but add a bit to each meal & it helps to keep you full longer.

    Fiber ..... don't try to add this all at once (tummy issues). But look for fiber in whole foods .... whole grains, whole fruits & veggies.

    Complex carbs (see whole grains) - Wheat bread is higher in both protien & fiber than white bread. Beans, legumes have protien & fiber too.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Avoid high-glycemic carbs that create insulins kicks.
    Here : http://www.lowcarbiseasy.com/dietplanlowgi.htm
  • emmaonamission
    emmaonamission Posts: 117
    Peanut butter, fat free yogurts and water work for me
  • italianissima
    italianissima Posts: 140 Member
    Hi,

    I agree with the above posters! Great ideas, everyone!!

    I suggest reading anything on volumetrics. It is about eating more food and feeling full, but having less calories overall. I do this all the time!I I usually feel amazing and the right amount of full!

    My favorite book The Volumetrics Eating Plan by Barbara Rolls.

    Good luck!
  • fatguyweightloss
    fatguyweightloss Posts: 145
    Protein and fat
  • JulieF11
    JulieF11 Posts: 387 Member
    lots and lots and lots of raw veggies and some raw fruit, and I get my water in

    ^^This^^ and:

    * Sauerkraut (add it to meat or sandwiches to make it bulkier)
    * Hebrew National Low-fat hot dogs with Nature's Own White Wheat hot dog bun (not so good for you, but yummy, low cal and filling)
    * Coffee or tea (when I'm out of calories or before a meal to make me less hungry)
    * Progresso Light Soups (high in sodium, but filling and very low cal)
  • cbu23
    cbu23 Posts: 280 Member
    dls06 <<< What she wrote. :laugh: Impressive!

    Agreed! Awesome list!
  • mrsjennifermaffei
    mrsjennifermaffei Posts: 469
    Soups
    Cereal
    Meats
  • simplyeater
    simplyeater Posts: 270 Member
    Fruits and veggies at EVERY meal! I see so many people's diaries who look like they barely get any food for their 1400 cal. I eat like a queen on my 1500 and could easily go lower if I had to. Protein/complex carb combos also keep cravings away.
  • RAFValentina
    RAFValentina Posts: 1,231 Member
    Eggs and tuna are my secret weapons. (Not together! ; )

    You could do though... Tuna nicoise salad! Lots of protein, low calorie, low fat, lots of vits and minerals/nutrition!
  • nnapieralski
    nnapieralski Posts: 132 Member
    I haven't had a problem at all keeping my calories low and not feeling hungry at the end of the day. I eat dinner around 6pm and I'm full after that.

    Usual Monday - Friday menu:

    Breakfast: 3 egg whites or 1 hard boiled egg
    Turkey bacon or turkey sausage
    String cheese

    Snack: Broccoli
    Low cal, low fat dip

    Lunch: Chicken breast
    Broccoli
    Kidney Beans

    Snack: Cottage cheese

    Dinner: Talipia or Salmon
    Broccoli, cauliflower, carrots
    Brown rice
  • Lorie66
    Lorie66 Posts: 66
    2 scrambled eggs and 2 slices of 12 grain bread.....2 glasses of water...will keep you full till lunch or later. Its ok to eat a big breakfast it will also give you more fuel for your workout and energy to keep going...and when you are moving you are not as hungry.
  • skrum2
    skrum2 Posts: 3
    EGG WHITES! They are about 15 calories a egg and fill me up. I have a container that goes in the microwave that boils two at a time and takes 1 min 30 sec. I have them every morning. Great way to start the day full and it lasts me til lunch.
  • Costello08
    Costello08 Posts: 18 Member
    I have yogurt and granola w/fresh fruit for breakfast and it keeps me going until lunch. Not a lot of granola though as it is a bit high in calories.
  • SteveHancock
    SteveHancock Posts: 1
    I eat 5-6 small (<400 Cal) "meals" per day. I like to eat so I make sure I keep up my exercise and that let's me eat more. If i don't exercise I have to compensate by not eating one of my meals, usually in the evening. I like big salads with protein and a small amount of low-fat dressing. Also, agree with the Greek yogurt. really love the stuff!
  • clareruth218
    clareruth218 Posts: 7 Member
    - Hard boiled eggs on top of green veggie salads (all veggies, plus 2 eggs, plus a vinaigrette)
    - Veggie chili - homemade. All the beans in there fill you right up for very few calories
    - Oddly enough, honey nut cheerios when I need a sweet fix.
  • ShellHubbard
    ShellHubbard Posts: 34
    I just started using the stuff Dr. Oz recommended, PGX Daily - he says his wife's personal trainer suggested it and he sent it to his chemists and found it be safe - it's a natural plant based fiber. I have never been able to stick to a low calorie plan before - I would give up because I was so hungry. But this fiber stuff really helps with my appetite - it reduces sugar cravings and just makes me feel full. Now that I'm taking it before lunch and dinner, I really am able to stick to my calorie goals. Of course, I still try to eat filling foods such as Triscuits, greek yogurt with raspberries, an apple with Laughing Cow light swiss cheese, even milk is filling. I guess I just need help getting used to eating less calories, so if a fiber supplement helps me with that, than Hooray!

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