I can totally relate to what you're saying. I've been having this problem for several weeks now, and am nearly at wits' end. I didn't start out this way: I've always been a (more than) healthy eater ... so this is a completely bizarre turn of events for me. I'm not sure how to handle it, either.
You don't say what type of dietary plan you're following, so it's hard to know what to suggest for you. I'm on low-carb, and it's been a godsend for me so far. I've lost over 150 pounds, and it's still trickling down slowly. The basic premise of most of those plans is where your calories are derived. Just from memory, the ratios should be about 60-75% from fats, 20-25% from protein, and the remainder (however low you can manage, but less than 20%) from carbs. The foods that fill and satisfy are those from fats. I snack on a lot of bacon, and other things include hard-boiled eggs, jerky, etc. I almost never crave sweets, but if I do my first choice is generally SF hard candies. I eat tons of salad and veggies, which are bulky enough to fill me and the topppings have enough fats in them to keep the hunger (?) down when the bulk is processed.
Lately, I've been struggling horrifically forcing myself to get enough in me. As you mentioned, if I eat what I think I ought to in the line of protein, I am disgustingly overfull afterward. Yesterday was awful. I ate a big piece of one of my favorite meals and it took me an hour to get it in, fighting all the way past the first 4 or 5 bites. urk Then I spent the rest of the night regretting it. I'm going to have to devise a different plan. Maybe divide it out into smaller portions, I don't know.
Meanwhile, how are you with soups? You can make some delicious homemade soups that are delicious and you can "up" the nutritional contents to make them more like meals. I love really rich stocks and broths - bone broths with lots of veggies in them are delectable! On my dietary plan, cream and fats are de rigueur - so many of the soups I make are really rich creamy/sauce type affairs. The one that isn't is french onion soup, but I start it with roasted rib bones and add lots of mushrooms and all the little bits that I can glean off those bones. I top it with a big slice of cheese, but leave out the croutons, and I don't really miss them at all. It's one of my favorite soups. I also used to love chicken & dumplings or pot pie... but, of course, dumplings are "out" for me these days. You can still create the flavor if you friccassee the bird and add the usual ingredients and then finish it with heavy cream. The only thing I leave out are potatoes or turnips and dumplings. It still gives the same flavor. If I've been "good", I will occasionally add one small potato - usually a yam or sweet potato - that's even better than the white and satisfies the texture craving. But even that isn't really necessary for me. If you like lamb, osso bucco can be made into a pretty hearty soup, and that will boost your values, too. I can't have beans or anything starchy, but if that's on your plan, bean-y soups may help. Make sure you start with dry beans and soak them to death overnight with several water exchanges! I'm an old southern girl, and ham bone soup with beans used to be a favorite. If you simmer it down far enough it's not really soup - it's stew! yum For that matter, all manner of stews should help, too. I find it easier to get down more liquid-y types of foods than solid heavy meats lately. Perhaps that will help you, too.
And load up on the higher fat snacks. It will help. The only thing to remember about fats (and saturated fats are NOT the enemy!) is that if you're still eating a lot of carbs, you do need to control the fats. Your body will burn the carbs preferentially and then store the fats in all the places it's not supposed to be. So that will be something you'll have to address.
I hope you find your solution. I'd love to know about it, if you do! I'm sort of in the same boat, lately.
I guess I've got a bit of a weird issue, relative to many of the threads I've seen. But I'd appreciate any advice I can get.
I've always had an... antagonistic relationship with food and eating. Not an eating disorder, but that's only because I lacked the willpower to not eat. However, I've never eaten well, and I've never eaten enough. Part of the reason for my weight gain is my (formerly) sedentary lifestyle, but part of it is that I'm fairly sure I've never gotten enough calories, so my body tries to hold on to whatever it can. So when I have a Chipotle night, it all just... sticks.
Now, I'm doing my best to stick to what SparkPeople wants for me, nutrition wise. And I feel like I'm ALWAYS eating! Most days, I have trouble hitting my calorie minimum for the day, this morning I actually felt nauseous because of the amount of breakfast I was trying to cram into my face. That was just a couple of hours ago, and I'm already snacking on veggies and hummus, because if I don't I won't even be able to hit 1200 calories!
I'm sure that eating more, and eating regularly, will become habit. It's a habit I want to have, because it's good for me, and because I need to fuel to have the active lifestyle I want. But for now, it feels like I'm going through hell because I'm being forced to stuff myself. Does anyone have advice on, strange as it sounds, less filling meals that will get me some decent nutrition and help me meet my calorie goals? (1200-1500 per day, right now)
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