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!
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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