I have to admit that I am writing this as much for myself as for others as I'm finding myself hungry a lot and wondering why? I feel like I'm needing some kind of 'bulky' foods that make me not hungry and keep me not hungry for a while. It's frustrating to eat a mostly healthy diet, exercise well and finding myself thinking about food a lot, simply because I'm hungry a lot!
So I have been researching as much as I can and have found some foods that most nutritionists believe keep you fuller, longer. As long as they are vegetarian, I'll be giving them a shot. I will include non-vegetarian options too, for our meat-eating friends.
Fiber and protein seem to be the best bets for eating generally low fat and lower calorie foods, than make us feel full.
Fruits and vegetables are great - they are full of water and foods with a high water content keep people fuller longer. Beans are also great to fill a body up!
If you are like me and feel that is day is not complete without bread - switch to whole grain breads. I did and really noticed a difference. Less bloating and a feeling of fullness.
Lean meats like red meat (occasional is better than daily) chicken and fish are filling - eating them along with lots of veggies (if you are eating your veggies without creamy sauces or fattening butters etc, then you can load up on them) is a great way to get full and stay full.
Eating a small handful of nuts (especially almonds) about 15 minutes before a meal is a great way to stop yourself from overeating. My problem is that I adore nuts and tend to eat to many of them so I really need to work on my control over nut-eating!
Breakfast cereals that are full of fiber (I eat Kellogg's Bran Buds) keep me full, even after a hard workout. I also eat oatmeal and it's very filling. Fiber expands in the belly and can give a person an extra couple of hours before they feel the need to eat again.
Veggie burgers are full of protein and fiber - eating one with a salad loaded with veggies and a low fat dressing is a good way to feel like you have plenty of food and satiates that need for 'bulky' foods. "Rabbit food" isn't all about lettuce! There are dozens and dozens of different fruits, veggies, nuts and other foods that make up a salad. Throw a little lean chicken in there if you like, for filling protein.
Water! Drinking 12-16 oz of water about 15 minutes before you eat is a great way to get and stay full. Since hunger is often really thirst - sometimes after several glasses of water, the need to snack disappears completely.
Add brown rice (I add a dash of seasoned salt for taste) or whole grain pastas to meals. Again, filling and long lasting.
If anyone else has more tips - feel free to add them here - more information is very welcome!
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Have you noticed that certain foods let you stay fuller, longer? Or certain foods seem to disappear from your radar and you are starving again in an hour?
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My doctor told me that I couldn't have bananas or grapes because of the high sugar/calorie content. She said that fruit in general is good but that compared to the others (citrus, berries), to just stay away. I lost 7 lbs in one week and since I love apples and strawberries I didn't feel cheated. It also helps that I hate bananas.
December 27, 2010 - 9:27pmThis Comment
There are a lot of good posts. I agree about oatmeal keeping you full. I used to snack on raw carrots throughout the day also. I recently began a special diet for figure competing. So, now my diet is very strict. So some things that I do to keep me from eating is by drinking all different flavors of tea. (hot or cold) I sweeten with Splenda or Equal. I get full because of the water. I also chew lots of different flavors of sugar free gum. This too keeps my mind off of food. I also use the gummy vitamins daily. This makes me feel like I get to have something sweet. I use protein powder. I like the choc./and choc. fudge flavors. I put a tad bit of splenda with the powder and very little water. I mix it to the consistency of icing. Its like a piece of fudge. Sometimes I will put 1/2 tea. of fat free cool whip on it. Its heaven. When you diet like me,,,you really enjoy these little bitty things.
July 21, 2010 - 10:02amThis Comment
I have found that combining a protein with a high-fiber carb fills me up the best, such as crackers and cheese; hard-boiled egg with wheat toast; cottage cheese with fruit; yogurt with pita chips; peanut butter with apple slices; popcorn sprinkled with shredded cheese.
Also..adding some zest and spice to foods helps me feel fuller..not sure if that's because I drink more water when I eat spicy foods, or just the hot peppers actually satiate better.
Other filling foods for snack: banana, glass of milk, one slice of whole wheat toast.
May 13, 2010 - 8:09pmThis Comment
Hi I'm losing weight because wanting to take pressure off my feet from foot pain. I am only eating healthy food but- I noticed that when I ate a breakfast with banana and instant plain oatmeal with low-fat milk no sugar, I actually felt hungrier than if i ate no breakfast at all at lunch time. Makes me feel cheated! Usually old fashioned oatmeal is filling, but I think the instant stuff even plain makes me hungrier. I also noticed days I ate only one thing, such as a bowl of plain beans, I was less hungry than a day I ate alot more, which included 3 bananas and other healthy food as well. It seems banana are not good for controlling hunger, at least for me.
May 13, 2010 - 5:33pmThis Comment
I also agree that oatmeal and fiber is best in the morning and helps keep you full. I exercise quite often and am also constantly hungry! Sometimes it's just my mind playing tricks on me thinking I am really hungry when in fact,like you said, I am really just thirsty. Crystal Light to-go packets add a little something to your water to keep it from getting dull(lemonade and strawberry are my favorites)!
Snacking on something crunchy in between meals can eliminate cravings and help keep your meals in check to avoid overeating. For example I constantly eat carrots or snap peas throughout the day! They are refreshing and of course better yet, guilt-free!
Another great filling snack option that doesn't make you feel weighed down or too full is hummus, of course tahini-free. You can dip it in whole wheat pita bread or my favorite healthier alternative, carrots!
Happy Healthy Eating :)
April 23, 2009 - 4:00pmThis Comment
Susan, this is great information. One a personal level, I tend to feel much fuller after eating protein although I know that too much protein is not so good for our kidneys. It may be time to give those veggie burgers a try.
Eggs are really good for making me feel full although not sure if that qualifies as a bulky food. I have noticed that if I reach for some snacky type of foods such as candy or chocolate, my stomach is gurgly after. Any type of alcohol tends to make me feel more hungry as well.
April 17, 2009 - 4:32pmThis Comment