Try to spread your calories, protein, carbs, fiber and healthy fats evenly throughout the day, as much as possible. This would mean that, if you eat 3 meals, try to get about 1/3 of each per meal. I know that there is a tendency to want to eat a light breakfast and lunch to save calories for dinner, but I think this often leads to afternoon binges when one gets so hungry that they cannot wait for dinner.
For breakfast, you could add a slice of lowfat cheese to your breakfast sandwich and eat some yogurt (or Greek yogurt) and some fruit to go with it. For lunch, maybe turn your salad into a wrap, add some avocado to it (lettuce, chicken, avocado, other veggies, whole wheat tortilla) and have some fruit. I'd skip sauces and things like mayo as much as possible as there are other, healthier, sources of fats and calories. At the very least, I'd use a lite or nonfat mayo and really limit the quantity.
Try to avoid getting your carbs from things like desert items (especially those which are paired with less healthy fats), white flour items, white rice, etc. because these items, along with being less healthy for you, also don't tend to stick with you for long and you may end up hungry soon after eating them. Focus on getting your carbs from things like vegetables (including potatoes and sweet potatoes cooked without added fats...baked instead of fried, etc.), fruits, whole wheat bread/tortillas/pasta, brown rice, oatmeal, etc.
I'm not saying that there's no room in your meal plan for treats, but they really should be occasional and I'd pick things that I really, really like. So, if you really love donuts, have one every couple of weeks and save room for it in your calories. Maybe plan to have it as an after-dinner snack/desert so that you know you've got calories saved for it at the end of the day, after you've had a chance to fill up on other foods, instead of eating it for breakfast and ending up hungry a couple of hours later. But, if you don't really LOVE donuts, skip them and try for something else that's sweet and which may be a healthier choice. There actually are some desert-type items that are better choices. Some things that really satisfy my sweet tooth, but which also have some health benefits are: Nonfat Greek Yogurt (sweetened with a little Splenda and a drizzle of honey...this is packed with protein and has other good stuff as well), dried fruit (I have a dehydrator at home and dry it without added sugar or you can buy non-sweetened dried fruit in stores...gotta watch the portions though, as dried fruit is calorie-dense), dark chocolate (I love Lindt 90% dark chocolate and will just eat 1-2 squares...60-120 yummy, satisfying calories which are also packed with antioxidants). I went through a phase a few weeks ago where I'd have a slice of dried pineapple (no sugar added) and 1 square of Lindt dark chocolate every couple of days for desert. I cannot even tell you how yummy I think those two things are, especially when eaten together! Best yet, a little bit is satisfying. Some people also like things like the Healthy Cow ice cream sandwiches, which are definitely a better choice than some other items when the urge for a desert hits.
I really recommend pre-planning your meals so you know what you're going to be eating and when. It really helped me to stop impulsively eating--everything was planned and so I didn't get caught up in eating this and that while I was in the kitchen deciding what to eat for a meal while I was hungry and so less able to make wise choices. I also really recommend a food scale to weigh out food portions.
Edited by: LOVE4KITTIES at: 6/6/2013 (13:26)
Fitness Minutes: (68)
7 6/6/13 12:13 P
Just like many of the posts here, protein helps plenty to feel full. But in case you still feel hungry, I suggest carrying small snacks.
I changed my diet about 2 years ago from eating 2 heavy meals a day (breakfast was light) to eating sometimes up to 6 times a day. Small snacks can restrain the craving you might get between meals. I find that nuts or string cheese can do well for snacks. Fruit too.
As for breakfast, it should be light, but filling. Personally, I love special K. Soy milk / skim milk with a little bit of that cereal. It's yummy and filling. Sometimes I get fancy with an omelet, but I make sure to add veggies, a little cheese and some ham. Breakfast is very important, so even if it's a small meal, you should eat it (:
Fitness Minutes: (18,978)
337 6/6/13 10:34 A
I always reach for a glass of water when I think I'm hungry between meals. More time than not your body is dehydrated and telling you your hungry but really it just needs some water. I tend to drink about 18-22 glasses of water daily (a lot I know lol), but it really has helped me curve those between meal cravings.
I'm not reading the other answers before replying, so forgive me if I'm repeating.
From my own personal experience, I find that I need to eat more protein and more full fat foods in order to stay fuller longer. So instead of skim milk, I use whole. Instead of using Pam spray, I use 1tsp of olive oil when sauteeing veggies. I have some sort of protein at every meal and snack, even if it's just a piece of (full fat) cheese with an apple or some grilled chicken on my salad. Not only does this help keep me fuller longer, you actually need fat in your diet to help your body absorb the nutrients that you are consuming.
Also, drink lots of water. I have a big glass of water before every meal. Also, stop eating before you feel full, wait 20 minutes and then ask yourself if you want that second serving or not. Learning to read your hunger cues is huge! and once you get a handle of that, it's better/easier to make the right choices.
Thank you. You have given me some really great ideas & brought out some great points. By the way, thanks for calling me out on what I've eaten & giving me suggestions on how to eat what I like, but reduce the calories. That's one of my problems is finding that happy medium where I can have the foods I love, but make them healthy. Growing up, I was never taught healthy eating habits. We fry, butter or mayo everything. You'd never believe 20 years ago I was 110#s.
Great info everyone! I like 3 things for breakfast: 1/2 cup cottage cheese with fruit (1/2 cup of berries, or a pear or banana) or a slim fast shake made with skim milk. sometimes I'll add 1 tble of real peanut butter or powdered peanut butter (PB2) which has great flavor but many fewer calories OR I'll have an egg (or 2) sometimes on whole wheat English muffins (but then I watch my carbs the rest of the day).
I have found that protein in the morning tides me over until noon and I am much more energized. It will be different for everyone so see how you react: are you tired? cranky? lethargic?
I had pasta the other night (with meat sauce) for dinner. I hadn't had white carbs in probably 2-3 weeks. The next day, I couldn't do anything! I was exhausted and depressed and lethargic until about 3pm. I am convinced it was the pasta. Now thinking about the pasta makes me feel tired! I'm sticking with chicken and greens. :)
1. don't focus on your long term goal, at least for right now. set yourself a starter goal of losing ten pounds in ten weeks. theoretically at 199lbs you're in that last little area where a 2lb loss per week is reasonable, but if you were eating a lot before, having an interim goal can help you adjust to a lower cal range without feeling like you're starving. in other words, say you were eating 2000 plus cals a day. a slower loss goal [at least temporarily, you can bump it up to 1.5lbs per week after that ten week period] will put you more in the over 1500 range [easier to eat in and be satisfied and still lose weight] rather than a 1200-1550 range [where you just struggle]. 2. if you aren't a big breakfast eater, either have a piece of fruit until you are hungry enough for your breakfast sandwich [and make sure you're adding at least half a cup if not a full cup of veggies to your egg sandwich.]. you can also make a smoothie. take a cup of frozen fruit, blend it, add in some yogurt, blend it up, then add milk/juice/water til it is the consistency you want. this beats your fruit and veggie powder every time because it is actual food. actual food makes your stomach digest it, which keeps food in your stomach and you full. pills and powders tend not to be as good at this. with salads you have to find a way to balance the bulk [leafy greens, cucumber, celery, onions, zucchini, broccoli, cauliflower, peppers] with enough protein and fat to keep you full. figure if you want to be kept full on just a salad, you're probably looking at pushing 400 cals being where you want to be. let's say 100 cals of that will be taken up by that aforementioned bulk. and remember that the more you give your body to digest, the longer it takes to separate it out and do so]. figure you probably want at least 100 cals of that to be protein and another 100 cals to be fat, so it's just a matter of what you want to top it with. the final 100 cals could be higher cal veg like carrots or any of the overages from the other categories. think of putting a bean [and beef if you eat it] based chili on your greens for a more filling meal. you could do leftover steak, marinated chicken, sausage balls or shrimp. you could add eggs, nuts, seeds, beans, avocado, tomato, herbed goat cheese. there are very few things you can't put on a salad. 3. june 3rd seems to be the most recent day that you fully tracked. so i am going to toss in my two cents on that. the two blueberry cheesecake muffins have to go. have one if you must, but spend the 160 cals you save on fruits or veggies. for lunch, i am pretty sure chikfila has a side salad, so have that with your nuggets in place of a parfait. since side salads aren't that substantial, you'll likely save 100 or so cals. for dinner potato salad already has mayo in it. canned baked beans already have flavored wetness to them. pulled pork seems to be damp and seasoned. so why are you adding mayo and bbq sauce to this meal? cutting out those two things would save you over 100 cals. as far as the potato salad goes, try having 7/8 cup or 3/4 cup instead of a full cup. that would save you 90 or 45 cals based on what you were using. also, if you still want a large portion, mix in some steamed veggies and eat less of the salad. so if you were take half a cup of the potato salad [180 cals] and mix it with half a cup of steamed broccoli [15 cals], the extra sauce from the potato salad would coat the broccoli, you'd still have a cup of food, but you'd have saved over 150 cals. you can do the same thing with the baked beans. mix a big can of baked beans with either a drained can of the same plain beans or two cups of the beans cooked from dried. you'll boost the fiber and protein, still get the same taste, decrease the calories, and be able to enjoy the dish more times. 4. when you plan your meals, start trying to tick off servings of food. in other words, you should be getting 2-3 dairy, 2-3 protein, 3-5 fruits, 3-5 veg, and 6-11 grains. or if you want to split the grains between fruits, veg and protein, that's fine. but the idea is that you should be getting 16 servings of food a day. things like krispy kreme and processed muffins don't actually count toward any of those, so you're taking up a huge chunk of your calories without getting any actual food in. if you're eating three meals and snack, that means you need to break down your meals into servings of food. so two of those might get a serving of dairy [glass of milk with breakfast, yogurt with lunch, a serving of cheese with dinner, cheese with fruit for your snack]. your three main meals would get a serving of protein [eggs for breakfast, granola for breakfast/snack, beans with lunch, meat with dinner, nuts/seeds with your snack]. figure each eating opportunity should have a fruit and a veggie, or you could double up if you like [a piece of fruit with breakfast, fruit with your yogurt, veggies in your eggs, veggies and dip as a snack, salad as a side to lunch or dinner, a serving of steamed veggies as a dinner side]. then you move on to grains [a tortilla or wrap to hold your eggs and veggies, a tortilla or wrap to hold your salad veggies to make lunch easier to eat, a bagel/muffin for your eggs and veggies, a piece of bread beside your dinner, a serving of rice mixed with two servings of veg for beside your meat, a serving of quinoa with veg and protein as a main dish]. then once you have ticked off those needs you can look to the krispy kremes. but if you focus on getting the needs in you'll have a little easier time getting into the ranges and you should be a little fuller so that it will be harder to eat the krispy kremes.
Fitness Minutes: (62,393)
112 6/5/13 10:40 P
I love chicken and turkey. I also make a quick tuna salad using 1 can of tuna and a tablespoon of fat free mayo. Sometimes I will add a little Mrs. Dash. And eat that with a serving of reduced fat wheat thins.
I'm finding that what people find filling or satisfying varies greatly, depending on their own personal systems. I'm afraid that you'll have to keep trying things to find what works best for you. I found that browsing through the public nutrition trackers gave me some great ideas for different things to try.
For me, I love salads, but don't find that salad greens are "filling", likely because they don't have much fibre. For me, now, a salad needs to include some more fibrous veggies (broccoli, cauliflower, asparagus, snap peas), as well as some lean protein (chicken, pork, salmon), and some fat (full fat dressing, cheese, nuts, seeds). I've discovered that at least a 3oz serving of meat at lunch and a 4oz serving with dinner is optimal for my body.
I also am one who feels better when I eat more often, so I tend towards the 6 small meals per day (or 3 meals and 3 or 4 snacks, depending on the day). You might want to try this to see if it works for you.
I have played around with the amount of calories that I'm eating. If I go below 1500 for more than a day or two, then I'm tired, cranky, hungry, and don't lose weight as quickly. If I stay between 1500 and 1600, then I feel better and lose weight faster.
Good luck with figuring out what will work best for you, and remember to have some fun with it!
Fitness Minutes: (32,016)
6,263 6/5/13 11:10 A
You've had good advice. Add protein and maybe a health fat like avocado.
The next thing I would do, is go ahead and plan on the afternoon snack, which maybe after the additions to your lunch, you can push that off until 3.
I have had success with skipping snacks and also with including them, and I seem to do best if I plan for one and include it. Not just some random grab-what-I-can-because-I-am-starving kind of snack. Something healthy and planned.
I don't get so hungry I could chew my arm off anymore before a meal or a snack, but still I make sure I am prepared. But in the beginning, when I was coming off the sugar and processed and bad carbs, I was hungry alot. All.the.time. After I got the junk out of my system, and replaced it with good foods filled with vitamins and nutrients, I wasn't as hungry anymore. My body was getting what it needed. Yes I still can get hungry, but it is controlled. I don't get irritable or cranky like some talk of. I try to be prepared but if not, I am able to control myself until I can fix something good.
Best of luck to you!
Fitness Minutes: (4,064)
230 6/5/13 10:54 A
I agree with the suggestions already posted. For me there's a difference between feeling full and feeling satisfied. When I eat enough protein I can feel satisfied by eating within my calorie range. I realized by tracking my foods through Sparkpeople - that I eat WAY MORE than I need. My portions were twice and even three times what they should have been. Here's what I did, if you think it will help try this:
After each day of tracking food intake, click on the full day's report link and look at that little pie chart. Make sure you're getting enough protein. Then as you add foods each day, check that chart to make sure you're making the best choices. Is there an alternative that is higher in protein without adding more fat? (I also eat more fat than I should) if so choose it - adjust your daily choices as you go and soon you'll be making menu choices that are satisfying and within your calorie range.
Fitness Minutes: (6,555)
2,360 6/5/13 10:50 A
Things with protein and healthy fats to add to salad:
Hard boiled eggs Avocado Tuna Quinoa Slivered almonds Beans Mushrooms (surprisingly protein dense)
Also, instead of ranch dressing, try oil and vinegar or a vinegrette type dressing. These are lower in calories and fat. I like them a bunch more than cream based dressing.
I am trying so hard to stay with in my calorie, fat, carb & protein range. I've had a couple of days of EPIC FAILURE. It seems I stay hungry. How do I fill up w/o tipping the scales? I am determined to shed 70-75# by next spring. What do I do?
I can have a salad at noon for lunch, by 2:00, I'm starving. I LOVE salads but how do I load them with goodness that's filling & not fatty?
I'm not a big breakfast eater, but I may have a scrambled egg sandwich, V8 with my ItWORKS greens.
I need to bulk up my food without bulking up my waist line.
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