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Heard an interesting tip this week. When you are hungry, especially craving something you know is not a healthy option, ask yourself if an apple would satisfy you. If so, eat the apple. If not, it is probably a craving and you should not eat. I am still working on using this technique, but it makes sense to me.
I am reposting this from another thread. This is a great way to think about your diet and to help with food decisions.
Here is an easy calculation to figure out how many carbs you should be eating:
A healthy balanced diet is 40% of daily calories from Protein, 40% of daily calories from Carbs and 20% of daily calories from fat.
How many calories per gram?
Protein contains 4 calories per gram
Carbohydrates contain 4 calories per gram
Fat contains 9 calories per gram
So based on a 2000 calorie a day diet that breaks down to:
800 calories from protein, or 200 grams of protein.
800 calories from carbs, or 200 grams of carbs
400 calories from fat, about 45 grams of fat
You will be shocked to find that just eating your 5 daily servings of fruits and vegetables will account for almost all of your carbs! There really isnít much room in this diet (if you are eating your fruits and veggies) for bread, pasta or any other carb heavy items. I eat about 1500 calories a dayÖ which is about 150 grams of carbs. I eat only one starch a dayÖ thatís right just one. Thatís one tortilla, or one piece of bread, or a small serving of rice.
Figure out your daily carb intake from the calculation above, and start tracking all of your protein, carbs and fat. If you actually follow this break down, eating lots of fruits and veggies and lean protein, avoiding anything that is carb heavy or high fat you will feel full and satisfied all day long. Why? Because you will be eating a lot more food! Carb heavy foods and foods high in fat take up a huge amount of your calorie allowance and do not leave you feeling full and satisfied. Foods like fruits, veggies, and legumes (beans and nuts) are all high in fiber and are low carb. Fill your meals with these and you will not feel starved. You will lose weight, especially if you are working out as well.
Some quick and easy hunger busters are apples or bananas. I keep both on hand at all times for snacking. Carrots work too (but I dont like raw carrots)
I also keep Greek yogurt on hand for snacks, as well as raw almonds (only 15 per serving as they are full of healthy fats, but are high calorie)
1/2 cup low fat cottage cheese with your favorite fruit topping (like fresh berries) is another grat snack.
I like to eat a 150 calorie snack every 2-3 hours and most of the time I have to remind myself to eat because Im not hungry!
Depends on your body, I know for myself a good amount of solid protein will keep me going for hours (a good 5 or 6) without a drop in energy levels add in a little bit of fiber from fresh veggies and well it gets me though the day in general.
Cals Burned for 6 years = 2,359,000
6 years Deficit Total = 1,729,800
Should have lost: 250 to 495 pounds
Actual loss = 139 lbs and 50 inches from core
CHRIMSONFYRE makes a great point. Also, if you aren't sure if you are actually hungry or not, try drinking a glass of water and wait about 15 to 30 minutes. If your hunger goes away then great, if not then get something small like fruit and veggies. Our bodies sometimes confuse hunger with thirst so try that first. Another option is when you track your food, write down the time so you can go back and look at the last time you ate/what you ate to see if it makes sense that you should be hungry or not.
Hope this helps! :)
Edited by: ARTILLMAN at: 5/31/2012 (09:52)
Eat things with more fiber or protein if you wan to feel fuller longer.
Listen to your body also, are you really hungry, or is just a mental comfort to eat? For me it wasn't that I was hungry I just wanted to eat just because. It took me a long time to control that about myself.
If you are truly hungry, try eating an apple with a bowl of oatmeal in the morning, you get the extra fiber, it makes me feel full for hours.
Or eat a couple eggs scrambled with bell pepper or something for the fullness protein also gives you.
Good luck! :)
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I used to be someone who ate from the moment I woke up until I went to bed and would sometimes fall asleep with chocolate in my mouth. I NEVER felt full. To stop the need to eat so much and cravings I cut out flour, sugar (artificial and natural) so my carbs only come from fruit, veg and brown rice and weetabix. Now I feel TOTALLY satisfied and never have cravings at all. It's taken away my obsession with food. If I get really hungry and simple tin of tuna in brine will get rid of the hunger and drink lots and lots of water. If I want to stop myself from eating something else I brush my teeth!!
Hope you find what works for you...
If you want be a butterfly then you you have to want to fly so badly that you are prepared to give up being a caterpillar.
I'm finding that if I eat too many starchy carbs and not enough protein, vegetables and fruit I won't feel as full and will be looking for more to eat too soon. So that's my answer...1-2 whole grains, 1 protein, 1-2 veggies and 1 fruit at every meal. Snacks are a protein and a veggie. If I'm still hungry I can add more, but that fills me up. Over the years of dieting, I've broken lots of habits and learned new ones. I do pretty good at a buffet now and I don't have to buy a sugary treat at the store anymore. I just wish all those broken habits would show up on the scale. I think my problem is that I eat 50/50 instead of 80/20...half the time on and half the time off my plan.
I have heard that healthy fats help to keep you full. I will try that in my diet too!
Depends on what your diet plan is. I living a lower carb lifestyle and fat helps keep me full until the next meal. Good fat such as coconut oil, I cook with it, incorporate it into my baked goods, even add organic coconut cream into my smoothies.
I notice that when I don't get enough fat in a meal that I get the munchies a bit later. That doesn't mean I just sit with a tub of lard and gorge myself lol but I do try to use whole milk products instead of 1% or skim, I also use 80/20 meat, and very rarely drain the grease off the meat unless there is obviously too much in the pan.
But again it all goes back to what your specific diet plan is and how to tweak it to work better for you.
Personal growth comes little by little.
Celebrate your heroic small steps.
I am terrible when i go out anywhere. If there is a snack bar... I am so tempted to buy something, anything! Just because it tastes good, not even because I am hungry! I guess its just another habit to break?
Hey girls!! Just wondering if anyone had any tips on how to not eat so much but feel full!! I have been trying to eat better...but an hour after I eat I can't stop thinking about when I can get next...ugh!!
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