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ROBBIEY SparkPoints: (396,980)
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5/19/14 6:42 P

eat a lot of fiber

METAMORPH2010 Posts: 141
5/19/14 4:18 P

I have an update. I've reduced my carbs to about 40 or 45% of my daily calories, mainly by eliminating flours and grains (still include veggies, fruits, legumes, dairy, and the occasional rice paper wraps and Ryvita crackers). I'm no longer starving all the time, and my weight is dropping. And as Scottieowner suggests, the protein content of my current diet certainly helps.

This is *moderately* low carb, not Atkins or Paleo.

-CORAL- SparkPoints: (40,297)
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Posts: 2,322
5/19/14 4:14 P

Lots of protein and lots of vegetables.

SCOTTIEOWNER SparkPoints: (7,107)
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Posts: 681
5/19/14 2:48 P

Increased protein

TANITHSEH1011 Posts: 217
4/9/14 8:25 P

I find staying busy prevents me form wanting to boredom eat. the thing to think about is this. Are you actually hungry or just looking for something to do? I am usually in need of something to do, on days when I am busy I have no issues staying within my calorie range.

Just a thought.


METAMORPH2010 Posts: 141
4/9/14 3:12 P

All I can say is that whenever I've been off the wagon and then start tracking again, trying to stay within SP ranges, I am most certainly hungry! In the past I've found that this subsides (somewhat), but it seems to get harder and harder each time.

I think, especially as we get older (and fatter), that our physiology changes, and it really does get harder. I'm not saying impossible -- it just requires more patience with the scale numbers that aren't moving and a more gradual implementation of things like lowering one's calorie intake (i.e., eating above range for a bit and gradually eating less and less) and increasing exercise gradually. Plus a heck of a lot of determination to stick it out. (That's the hard part for me; in my case I think I needed to sort out some emotional stuff first, which finally I have done, so now I'm starting all over again...)


SEPTEMBERGRL70 SparkPoints: (1,619)
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4/9/14 2:58 P

The actual feeling of "hunger" is a sign of the body needing food. I eat something. STOP! Close your eyes. Concentrate on your tummy. How does it feel? Does it need food or water? ASK yourself if the hunger is REAL (have a small snack). Ask yourself if you are "mouth hungry" and just want to munch on something that tastes good. IF the answer is "yes", have a glass of water or no calorie beverege and find a diversion.

Edited by: SEPTEMBERGRL70 at: 4/9/2014 (15:03)
ONECALMMOM Posts: 6,258
4/8/14 6:21 P

I scrapbook!

PARASTU SparkPoints: (4,256)
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Posts: 6
4/8/14 6:18 P

Eating fibrous food beside protein really helps, for example spinach and eggs, green peas or beans and cheese, apples and milk, yogurt/flax seeds and berries and so on

MCCC75 SparkPoints: (25,022)
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4/8/14 6:01 P

And drink more water....

Edited by: MCCC75 at: 4/8/2014 (18:06)
MCCC75 SparkPoints: (25,022)
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Posts: 1,181
4/8/14 6:01 P

Eat every two and half hours and always eat some protein at each...really seems to keep me from getting too hungry.

MCCC75 SparkPoints: (25,022)
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4/8/14 6:00 P

Eat every two and half hours and always eat some protein at each...really seems to keep me from getting too hungry.

MCCC75 SparkPoints: (25,022)
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Posts: 1,181
4/8/14 6:00 P

Eat every two and half hours and always eat some protein at each...really seems to keep me from getting too hungry.

ICEDEMETER Posts: 1,332
4/8/14 5:30 P

This thread is such a great example of "we're all different"!

As has been said, you really do have to experiment with different foods, different macros, different combinations, and different timing to find what is truly satiating for *you*. The fibre, fat, and protein recommendations seem to help most people to a certain extent, but each of us will have some variations, too.

A couple of things that apply to me (and possibly nobody else!) are:

- Salt makes me ravenous, unless I follow it with a fat (so if I eat something that's higher in sodium, like a dill pickle, then I have to follow it with something like cheese or some almonds or I'll be hanging out at the fridge looking for "more").

- It really doesn't matter what combination of volume, calories, macros, or type of foods that I eat, I will only be satiated if I get a burst of strong flavour (could be a strong natural flavour, like raspberries, or spices, or a sauce). If I eat a bland meal, then I will be "hungry" very shortly thereafter.

- I really like volume. The "use a smaller plate" idea may "fool" my eyes, but it doesn't "fool" my stomach at all. My meals generally include a huge volume of veggies (broccoli, cauliflower, zucchini, tomatoes, onions, mushrooms), and my favourite snack is a massive bowl of popcorn. The total calories could be considerably less than a small serving of fat or protein, but apparently my stomach considers quantity to be more important than calories when it comes to being satiated.

PTREE15 SparkPoints: (8,292)
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4/8/14 5:06 P

Everybody is different, but here's what seems to have made the biggest impact on my weight loss: slower eating. It's sounds ridiculous, but I make myself take at least 20 minutes to eat a meal. And when I fill up, I stop and put the rest away for leftovers. It took some trial and error to figure out how much food I need for each meal (and granted, some days I am hungrier than others) and to actually stop stuffing myself, but I have it down now, and it's working. I also cut down on a lot of processed foods like chips, crackers, pretzels, breads and the like and have always eaten lots of veggies and fruits. Eating slowly has allowed me to eat mostly what I like, even the occasional chips and salsa or homemade cookie, just in smaller amounts. I hardly ever snack at night now because I stay full much longer. Plus, eating slower lets you savor the flavor of your food. I think in the old days, I could put away a big meal in minutes. This leads to overeating because you don't give your body enough time to recognize that it's full.

If I do snack during the day, I often pair fruit or veggies with protein: a banana or an apple with peanut butter; a handful of almonds with an orange; hummus and carrots or celery.

METAMORPH2010 Posts: 141
4/8/14 2:30 P

One thing I want to add: I find apples and pears surprisingly filling, especially when eaten with protein. Sometimes after a meal that hasn't quite satisfied me, a pear or apple for dessert will do the trick for me. And they are full of the soluble fibre that's supposed to be good for reducing cholesterol.

4/8/14 8:39 A

Like many others have said, fiber and protein are great. For example, I often have for my lunch a big bowl of salad greens, a low-fat (but not nonfat!) dressing, and 3 oz of sliced grilled chicken, with an apple for kind of a dessert. I find this kind of a lunch can keep me going for a long time. Other healthy salads can include toasted almonds, sliced hard-boiled eggs, chunks of lean ham, dried cranberries, chunks of tuna, slices of avocado, etc. There are a thousand possibilities.

Another option soups made out of vegetables and beans or lentils. I made an Egyptian lentil soup last night and had it with plain yogurt and bread. I was so full I could hardly eat any more, and it was surprisingly light on calories.

VAINVT Posts: 8,141
4/8/14 7:48 A

I drink tea. I love it and it fills me up.

METAMORPH2010 Posts: 141
4/8/14 5:30 A

I don't have an answer for you -- just some paths to explore. I really struggle with the same problem.

I'm increasingly convinced that consuming fewer grains is the solution. Aside from what is being said about their effect on insulin, I find the calorie counts are too high. Fat gets the bad rap in regard to calories, but you aren't likely to consume a whole cup of fat at a meal as you do with a serving of grains or pasta. Increasingly, I'm inclined to use the calories balanced between low-starch veggies, bigger protein servings, and healthy fats.

Jonathon Bailor (The Smarter Science of Slim) cites scientific studies that support a "balanced" macro content to your meals -- 33% each of carbs, proteins, and fats!

One thing I do know -- as somebody above said, lots and lots and lots of [non-starchy] vegetables is something I don't think anybody (except perhaps the ultra low carb folks) will argue with. And water.


RUSSELL_40 Posts: 16,826
4/7/14 10:38 A

Hunger happens when you have a lower range of blood sugar. This occurs when we don't eat for a while, but can also occur from unstable blood sugars. If we eat a carby meal for example, we flood our bloodstream with glucose, and the body has to get rid of it to muscle, body function, and store the rest as fat. This is accomplished by the hormone Insulin, and the greater the glucose level, the greater the Insulin release. So a high carb meal, will cause a rapid spike, and a rapid drop in blood sugar. This means you will be hungry in a couple hours. We have all experienced this after having Pop Tarts, and a Coke for breakfast, or something similar.

Anything that spikes your blood sugar, can cause a crash in an hour or 2, and subsequently hunger/cravings.

We can add fiber to be sure, to slow down digestion, and avoid such a huge spike. Protein is also digested slower than carbs, and can further reduce the spike in blood sugar, and make them more stable. The only problem is.. excess protein, CAN be converted to glucose, and on top of glucose created from carbs, still cause a blood sugar spike. As a diabetic, I have learned that carbs spike blood sugars the most, then alcohol, then protein.. but there is something that doesn't even budge your blood sugars by itself, and if eaten as part of a food that is mostly made up of it.. will barely cause a rise... FAT.

So while I agree with the idea that fiber, and protein can help with hunger.. I reject the idea that protein or fiber is " most effective " A high fat diet will get rid of hunger much more efficiently, and you can still consume the right amount of protein, as well as 25 grams of fiber. The only reason we avoid it, is the myth that fat is bad, or needs to be limited. No one wants to attribute anything healthy to fat, but when it comes to reducing hunger, it is the most effective thing to do so.

I realize that I am not going to convince you to eat 60 % fat, nor want to, but I would suggest that you eat the upper range for fat, and hopefully that is enough to eliminate hunger/cravings. You should also eat the proper protein of course, as well as fiber.

I would suggest that if you have a meal that you constantly get hungry at, that you look at the macro breakdown of that 1 meal. You will most likely find it to be carb heavy, and lower in fat. Balance it out ( 50/20/30 ), and you will hopefully correct the issue. If you just have to have a carb heavy breakfast like cereal, or pancakes, and don't really want to change that, my suggestion would be to have a high fat snack a couple hours after that breakfast, on hand, like macadamia nuts, or a few ozs. of cheese.

We tend to aim for a balance for the day, but sometimes within that one day we have a high carb breakfast, and a high fat dinner, and while that is great for stopping hunger after dinner, it leaves us starving at 10 a.m., and lunch hours away.

SCOTTIEOWNER SparkPoints: (7,107)
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4/6/14 5:17 P

PROTEIN! It's true, protein makes you feel full.

MOTHERBOARDER SparkPoints: (271,384)
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4/6/14 11:13 A

protein every meal

4/6/14 10:50 A

I schedule meals and snack and plan meal in advance. If I don't, I'm shaky and will eat everything.

DEANNA0725 SparkPoints: (22,611)
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4/6/14 8:55 A

For me it helps to have protein with every meal and if I feel hungry I grab a greek yogurt.

BETTERME8913 SparkPoints: (5,341)
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Posts: 824
4/6/14 1:54 A

I have foods with lean protein or veggies that are full of fiber, or small amount of almonds. These selections keep me full and don't feel hungry at all. Protein and fiber are key to me in feeling full! emoticon

MARTHA324 Posts: 5,713
4/5/14 8:46 P

When I started to lose weight I set my calorie goal at 2000/day (I was heavy) and I knew that would allow me to slowly lose weight. As I lost weight if I was REALLY hungry I had a snack, like fruit. Now I am pretty much in touch with what I need to eat to stay full til my next snack or meal. I make sure that i have protein and carbs at each meal and I tend to eat a high fiber diet all the time which helpsl

RENATARUNS SparkPoints: (4,367)
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4/5/14 6:59 P

For me, it was both what foods to eat and what foods to avoid, when trying to stay low on calories.

For the include -- protein. Doesn't have to be a lot, but even adding just a little to any meal or snack (salad and a cheese stick instead of just a salad, for instance) can make a big difference.

Also include -- vegetables. Lots and lots and lots of vegetables. They all have good fiber, even the starchier ones, that will help keep you full in proportion to the calories they provide. The less starchy ones are probably your biggest ally, because they'll add volume to your meal and to your belly for very few calories. (But don't try to get by on just those. 100 calories of no-dressing salad is still just 100 calories, and you'll be hungry again in half an hour.)

Also include -- healthy fats. It seems to me sometimes that the proper amount of fat can make the difference between a lowish calorie meal that keeps me full pretty well and one that leaves me feeling like I havent' eaten anything. In addition, fat is important for the absorption of some nutrients. Don't be too afraid of it.

Avoid too much sugar, most especially table sugar, desserts, and processed foods with added sugars. Be careful reading labels. I personally found that even fruits were better eaten as part of a meal than as a standalone snack meant to keep me full for a while; but mileage may vary. Sugar is probably the worst thing for hunger; it doesn't help in proportion to its calories to begin with; and then it also contributes to blood sugar swings that can make you hungrier later. So keep it minimal and choose carefully with it and you'll be doing yourself a big favor.

Same thing with starchy-but-not-sugary processed foods, like potato chips, almost all crackers, and so on.

Other starches you may want to experiment with. I eat a lot of rice, for instance; since I eat very little animal protein, I need the rice -- or something similar -- for its amino acids as well as for its calories. But when I was losing weight I cut that more than almost anything else that was not junk food since it clearly did less to keep me full than anything else I might choose. On the other hand I kept eating potato dishes in the same proportion as I would have had the dish in question been made of eggplant or green beans, and did fine. Even pasta kept me full OK. So don't be afraid to experiment; everyone will be different.

Don't be afraid to experiment with the timing or frequency of your meals, either; or with which types of foods you eat at what times of the day. Some people do better eating smaller meals more often, some eating larger meals less often; and that's just the tip of the possibilities. There's no right or wrong.

Finally -- make sure you're not cutting calories too much! Sometimes I think SP can cut calories too low when someone puts in a desired loss of 2 lb per week. People can torture themselves trying to stick to 1200-1300 for a loss of maybe 1.5 pounds weekly, when maybe if they added a 250 calorie snack every day midmorning they'd lose a pound a week steadily and actually be comfortable doing it. The single most important aspect of weight loss in my opinion is never giving up, and being comfortable is important for that.

Good luck!

JELYHA SparkPoints: (0)
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Posts: 150
4/5/14 4:53 P

I personally find the protein recommendations here to be high even on the low side of the range and I am completely pro-protein. I avoid fast acting carbs and eat plenty of fat and I rarely have a problem with hunger. I do though drink coffee and eat sugar free jello if I am hungry between meals.

4/5/14 3:50 P

You will want to pay attention to protein and fiber intake---this is what research shows as most effective:
Getting at least 25 grams of fiber daily---think fruits and veggies
And eating within your SP protein range---or go for the middle of the range or higher.

High volume foods, low in calories: leafy vegetable salads, broth based vegetable soups, etc

Your SP Registered Dietitian

GIPPER1961 Posts: 757
4/5/14 2:56 P

Personally I find that I need fat and fiber to keep me full. Avocado is a great food for both

4/5/14 2:49 P

How do you keep yourself from being hungry? What foods keep you full longer?

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