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What makes you feel full(12 Posts)
This isn't really a weight loss question as I don't want to lose any at the moment but the last couple of weeks I've tried really hard with my diet and done gentle or vigorous exercise each day. Have tried really hard to stick to grains, rice, beans, fish, eggs and green leafy veg, which the diet for wellness woman that came into work said were all the good things to be eating and should make you feel satisfied. Problem is I feel absolutely RAVENOUS all the time and it's making me fed up. All I want is bread but apparently this doesn't make you feel fuller it's just a craving like sugar. I am having the best diet of my life and I feel crap about it! I am a real overeater though so it's perfectly possible I'm experiencing normal levels of fullness and I'm just not used to it.
Any go to snacks ideas to ward off the hunger pangs without resorting to toast or sugary stuff? The only thing I'm finding quite useful is the plain kefir drinks from M&S. Can't bring myself to buy the whole cold boiled eggs in pots for some reason. I like eggs but they make me feel a bit squeamish.
I'm not an expert, but 2 things spring to mind. Firstly, are you getting enough protein? You have mentioned some things (eggs, fish, beans etc), but depending on the quantities I wonder whether you're getting enough, especially as you've not mentioned any meat or dairy? Have you tried chicken/turkey or adding small amounts of cheese or similar? (PS I always found rice-based things, especially, could leave me feeling very hungry afterwards if there wasn't enough protein/other stuff with it!).
The second thing I wondered is how much you are drinking? Thirst can be mistaken for hunger, but also drinking can help to an extent with reducing feelings of hunger. I remember my first (shitty) bar job, where I was dumped behind a hotel bar for hours on end and told I wasn't allowed to leave the bar, but nor was I allowed to eat behind the bar (and at first, usually didn't have any food with me either as the shifts were always meant to be shorter but then turned out to be 12 hours or something equally ridiculous) - I would end up ravenously hungry but staved it off a bit by drinking iced water! (Until I a) got wise enough to realise their rules were ridiculous and start ignoring them, and b) got friendly with the restaurant chefs so they would let me scrounge leftovers!).
Of course it could just be that you are used to eating more/different things, so your appetite needs some time to adjust...
These are both really good points! I was wondering about the protein thing too... I don't really eat much meat so it's a constant battle to know where to fit it in!
I always find I feel full and eat less when I eat low carb, high protein. Carbs just make me want more carbs!
Protein makes me feel full, but it doesn't have to be meat. Eggs, beans, lentils, chick peas are all good.
Also, I find drinking something warm makes me feel full.
For me personally...
Cut out excess sugar. I switched to one or two squares of dark chocolate SOME evenings. It definitely made a difference to cravings and now only have a drizzle of honey occasionally, can po longer eat flavoured yoghurts and find fruit is usually enough.
Make sure most of my meals contain a lot of vegetables and/or big side salad.
Full fat. I refuse to eat low fat foods and definitely notice a difference when I have semi skimmed milk for example. This morning, I had 40g of porridge oats (organic oats from Aldi) with whole milk and some stewed apple, and I've had just had lunch as I wasn't hungry.
If I do get peckish between meals, I have some fruit or boiled egg (they keep well in the fridge).
Change plate size. Seems more on the plate so I feel like I'm eating more.
If I do feel like a bit of chocolate, I have a little bit of dark chocolate or a dark chocolate digestive, but that tends to be it for the day.
Drink plenty of fluids. We often mistake thirst for hunger.
Aside from that, I've learnt it's okay to feel a little hungry before my next meal. Hunger is not necessarily a bit feeling. We don't have to feel full all day every day.
I don't deprive myself. If I fancy a pizza or burger, I'll actually look forward to it and enjoy it and eat until I've had enough rather than deprive myself with something I don't want.
I think you need to eat more fat. I had similar feelings of just never being full when I did SW (for three weeks only!) as it was all grains, veg and lean protein. It just didn't work for me.
Hard-boiled eggs with a dash of mayo and a pinch of smoked paprika is filling. A handful of raw nuts. A small bowl of full-fat Greek yogurt with a pinch of cinnamon. An apple or pear sliced up and spread with nut butter or eaten with a couple of Babybels. A thin slice of sourdough or rye bread with half an avocado mashed on top, then a squeeze of lemon, a pinch of salt. A couple of oatcakes with a bit of cream cheese and smoked salmon on top.
Does any of that sound appealing? It is hard trying to eat healthily if you are starving!
Low carb high fat (LCHF) makes me full
Meat (fatty meat eg skin-on duck) makes me the fullest of all.
I eat two meals a day on LCHF and can eat one meal a day if required.
What makes me hungry: cereal grains, starchy veg and sugar. In fact the more bread I eat the hungrier I get. So I do not eat it.
Protein, fats and fibre. Eating fat is really important. I feel ravenous if I don't have it. I feel sorry when I see my friends eating toast and jam without butter etc.
Rice, pasta and bread make me STARVING about an hour or so later. I can’t understand people who have a slice of toast for breakfast and a small sandwich for lunch then say they are still full at 3pm . I wouldn’t even make it to morning coffee.
Fats and proteins make me feel full. As well as large amounts of vegetables like stir fries and salads. My favourite is cauliflower roasted and topped with grated cheese.
Salads, definitely, the bigger the better - esp with olives or cheese or other added protein added for satiation.
Any kind of protein (fish, eggs esp).
Apples, in an emergency! If more time, mixed berries and full fat natural yoghourt!
Sometimes, something small and sweet - e.g. a bit of dark chocolate, does the trick.
Sweet potato and vegetable fries. Feta, avocado, apple salad
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