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BELLENGLISH Posts: 1,391
6/17/14 11:45 A

I drink water before my meal and put some fiber in my food

DSTENORE Posts: 87
6/17/14 9:28 A

I find 1/4C-1/2C cooked quinoa mixed with either fruits and/or veggies is a great source of protein that fills me up. The grain is really healthy, quick and easy to prepare. I like to make it in advance and store it in the fridge. I can eat it with fruits and veggies and it does satisfy me and fills me up. I squeeze fresh lemon or lime juice over it before serving. Chopped mint, parsley and cilantro, carrots, spinach, mushrooms, peppers, broccoli all go great with it. Sometimes I add a bit of beans for a fiber boost. If you crave sweet, I add 2T of coconut almond milk and in-season fresh strawberries. Try both the regular and red "keen-way" for satisfying your hunger and encouraging your weight loss goals.

IMDADOGGIE SparkPoints: (42,022)
Fitness Minutes: (11,767)
Posts: 3,128
6/16/14 9:42 P

Fruit and protein, and water...lots of water.

TISH0125 SparkPoints: (33,782)
Fitness Minutes: (10,547)
Posts: 386
6/16/14 8:53 P

fruit! whatever I got - apples, melon, grapes. Or I always have a dannon greek yogurt that are so yummy and only 80 cals & 0g fat!

SHARIEANNE SparkPoints: (9,794)
Fitness Minutes: (4,407)
Posts: 62
6/16/14 6:14 P

Protein in the form of peanut butter (careful with this one), nuts, cheese stick, scrambled egg.

UKNOWITNOW SparkPoints: (64,560)
Fitness Minutes: (31,299)
Posts: 2,615
6/16/14 6:05 P

A balanced diet keeps me satiated.

6/16/14 5:41 P

my newest addiction is making salads. I don't know but something about the colors and the light seasoning just keeps me satisfied *nom nom nom*

6/15/14 11:29 A

I have oatmeal almost daily. Just regular old fashioned oats. I use almond milk or regular milk for half the water and sometimes a diced banana in it or a cup of berries. I've also sprinkled hazelnuts on it.

I am good for 3 hours and then i need a snack. I just build the snack into my mealplan. It's usually cheese and fruit or yogurt and fruit or a hard boiled egg and fruit. I eat again around 12ish.

So to stay satisfied I eat every 3 hours or so. I find it works for me,

PATTYGIVENS SparkPoints: (103,733)
Fitness Minutes: (37,378)
Posts: 4,383
6/15/14 11:15 A

nuts ...almonds

JELYHA SparkPoints: (0)
Fitness Minutes: (3,383)
Posts: 150
6/14/14 1:29 P

JANNISSE145 Posts: 65
6/14/14 7:33 A

Saw an episode of Dr. Oz (I'm generally not a follower of his) that recommended hulled barley to stay full. It takes a long time to cook (45 min.), but a small amount is quite filling and stays with you for hours. Had to go to the health food store to find it; my normal grocery stores just had the pearled type of barley or none at all.

MOINSDEMOI Posts: 2,416
6/13/14 12:20 P

Protein and healthy fats will keep you satisfied longer than fat-free foods. Fats get a bad rap, but are necessary to keep your neurons and brain working. Right now I am eating Noosa lemon yoghurt. It is full fat and 340 calories but it tastes like lemon curd and keeps me humming for a long time.

SWAMPSPARROW SparkPoints: (4,092)
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Posts: 37
6/13/14 11:18 A

I prefer about the same choices as JEANKNEE for breakfast, low fat cottage cheese, or an egg fixed in various ways (tiger eye, small omelette, or frittata with spinach or red potato), and lately sometimes just peanut butter on a grain bread. Plain oatmeal would leave me starving very quickly.

For those cooking for one who want to do steel cut oats, the overnight "thermos" method really works. I actually purchased a small steel thermos just for this. Before going to bed, measure in a single serving of oats, pour on the required amount of boiling water, and put the lid on. It is ready in the morning and can even be toted off to work. I don't add salt, but you could. Occasionally I've added cinnamon.

SWEETTOOTH10 Posts: 1,808
6/13/14 10:39 A

I Agree the right amount of protein helps, but also, the right mix of fat, carbs, from fruits, veggies and whole grains helps. I don't think Going several hours w/out eating is wise, and could set u up for making poor choices from severe hunger. It really helps to track AWHILE to find out the right balance for You. I'm going to try what one person said, and put pumpkin or other squash in my oatmeal, because that Never stix w/ me either. Today I 'm Having a smoothie w/ four different kinds of fruits, (Whatever' s handy and needs to b used up) chia seed, wheat bran, protein powder, tbs of walnuts, a smidge of honey, (made w/ water and ice to keep cold) This sticks w/ ME til lunch. Even w/ coffee w/ milk and sugar , this is under 500 cals. . Most days though I start off w/ eggs, veggies, and whole grain bread . The more fresh fruits and veggies u can fit in your day, along w/ a good amount of water, The fuller you'll stay. Water is very important If you are increasing protein and fiber intake. Take your time eating, + savor and enjoy the food, and pay attention as much to when your full, as to when you're hungry.

Edited by: SWEETTOOTH10 at: 6/13/2014 (10:57)
MAGNOLIA3803 SparkPoints: (56,525)
Fitness Minutes: (63,082)
Posts: 61
6/13/14 9:36 A

Scrambled Eggs on a half a wheat bagel thin and a piece of fruit for breakfast keeps me going for hours!

KAT321123 Posts: 203
6/13/14 9:02 A

I know a lot of folks are saying protein is their key, but it's not for me. My diet is a little low on protein, but I'm rarely overly hungry.

My "trick" is to eat pretty frequently, but my snacks are all produce, which typically has lots of water and lots of fiber both of which help to keep my appetite regulated. If I eat something every few hours, I don't really have time to get hungry, and a piece of fruit or some raw veggies only take a minute or two to chow down on.

Also, just to add, any changes in diet may take your body some time to adjust. It's okay to be hungry for a few days while you're adjusting to changes.

Edited by: KAT321123 at: 6/13/2014 (09:03)
DHSEKERKE Posts: 952
6/13/14 6:16 A

I agree - protein. That's the 'must have' in my daily eating.

; )


IMLOCOLINDA Posts: 20,136
6/13/14 12:36 A

Protein!! Eggs are great. Deviled eggs, scrambled eggs, hard-boiled. emoticon

JEANKNEE Posts: 19,707
6/12/14 11:55 P

I enjoy oatmeal (generally, steel cut these days) from time to time. However, it does not stay with me. I've learned that I need protein at breakfast to sustain me until noon. Some healthy fat also helps.

Some of my go to protein/fat choices for breakfast are eggs, low fat cottage cheese, peanut butter, and Greek yogurt.

SWAMPSPARROW SparkPoints: (4,092)
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Posts: 37
6/12/14 7:26 P

The breakfast you posted as your usual one: oatmeal or grits AND a banana is heavily tilted towards carbohydrates. That probably explains your hunger--high carbohydrates fairly quickly digested. You didn't say what type of oatmeal though. Steel cut oats would be a better choice, but oatmeal as it is usually packaged and sold in the U.S. is not an ideal breakfast. The instant flavored packages have added sugar, which makes them less than ideal. O.K., but I'm not knocking packaged or instant oatmeal. It is combining that with a banana that is the double whammy, as a banana is probably one of the most easily digested fruits (think baby food!). That said, 2-3 times a week I will have instant apple cinnamon oatmeal, BUT I chop up a whole apple and add to it, microwaving it altogether. And I usually add some form of protein on the side, turkey bacon or sausage. or sometimes Canadian bacon--something with a little fat and more protein--and also a glass of 2% milk, part of which goes into my coffee. You could also have the oatmeal or grits, but add a boiled egg.

WINNIEVIOLA SparkPoints: (7,526)
Fitness Minutes: (180)
Posts: 275
6/12/14 1:28 P

I am reading through this blog post for ideas. I can no longer tolerate dairy, gluten, or bread. I'm not trying to be faddy. I also found out I need to have something like peaches instead of most berries.

Edited by: WINNIEVIOLA at: 6/12/2014 (13:29)
DSTENORE Posts: 87
6/12/14 12:40 P

I find if I eat a hearty healthy breakfast, I tend to not eat so much for the remainder of the day. I like to partially bake a sweet potato the night before, then cut it into bite size pieces and finish cooking it on the stove with some onion or shallot, sweet peppers, zucchini, squash, mushrooms and serve with a poached egg on top. Sometimes, I will add a ounce or two of leftover chicken to the mix for added protein and flavor. A great snack is 1/4C. quinoa with 2T. Califia Farms Almond Coconut Milk and 4-6 fresh strawberries. If you don't have time to cook breakfast, you can cook the veggies the night before and pop into the microwave while you shower. Then just take a few minutes to poach or scramble an egg - or have a precooked hardboiled egg.

CATIEWINS Posts: 597
6/12/14 11:29 A


Great reminder to increase protein at breakfast time. Many quick breakfast items are carb heavy. Thanks for your post.

Edited by: CATIEWINS at: 6/12/2014 (11:30)
MAMABEAR372 SparkPoints: (45,821)
Fitness Minutes: (60,963)
Posts: 618
6/12/14 9:23 A

protein and some fat

NIRERIN Posts: 14,275
6/12/14 8:34 A

if you need your breakfast to last you six hours, grits or instant oatmeal with a banana isn't going to cut it. two hours is about all you're going to get out of it. each of those packets is about 200 cals, tops and a banana is another 100. you're not looking at a lot of fat or protein, and that's what a meal needs to keep you fuller longer. carbs digest first and provide immediate energy, but protein is what should be kicking in to keep you full after. except your breakfast doesn't really have any, which is why you're getting hungry at 8. either of those could be a base, but you simply need more food to keep you fuller longer. i'd say to hold the banana off to be a midmorning snack, perhaps with nuts or nut butter. if you need something a little more substantial, do a wrap. coat the wrap with the nut butter of your choice and add sliced fruit [bananas and apples are great for this]. then roll it up like a burrito. yogurt with granola and fruit is also an easy and portable midmorning snack.
but back to breakfast. for the grits, perhaps add some shrimp [old bay seasoning is lovely with shrimp and grits] to them or bulk them up with some vegetables. i love having greens and grits. i sautee up some dark leafy greens with some mushrooms and onions, add the grits, then milk and water. it's much more filling than plain grits. the oatmeal you need to bulk up as well. some people like adding pureed squash [think canned pumpkin or butternut cubes] and cinnamon. other people like adding in an egg and then letting the egg cook with the oatmeal. still others like adding nut butter and dried fruit. making the oatmeal with milk instead of water will also give you a little more.

ROBBIEY SparkPoints: (414,589)
Fitness Minutes: (135,825)
Posts: 12,894
6/12/14 8:21 A

popcorn, I like salty and crunchy
I prefer pretzels, but the popcorn I can have more for less calories

MVKNET Posts: 273
6/12/14 7:57 A

I start the day with one whole egg and two egg whites. I know it hurts to throw out the yolks but I thought that would be too much cholesterol. Just had my blood work and cholesterol is perfect. Today I added 1/4 cup mushrooms. This seems to set the pace for the day. If I don't have those eggs then I get the munchies. Another choice is a protein smoothie. I use brown rice protein (Not necessary use what you like) then 1/2 cup blueberries or any other fruit like strawberries or peaches. 1Tbsp ground flax seed. Water, a couple of ice cubes and stevia to taste. Very filling and tasty.

JMAEGBT144 SparkPoints: (62,595)
Fitness Minutes: (25,083)
Posts: 13
6/11/14 8:37 A

I eat veggies or low calorie fruit in some form at all meals and I never met a veggie I did not like, I rarely eat out or use processed foods, I cook for meals, it does take time but eating a varied diet, etc does seem to keep me satisfied, always drink at least eight 8 oz cups of water daily, exercise helps to manage cravings in myself too. If I want something sweet I add 100 calorie serving of instant cocoa to mug of strong black coffee. If after eating all my daily calories, I still am looking for something to eat, I find I am dealing with some emotional issue, its not from being hungry. Call a friend, go for a walk or use another distraction. Late at night? Just go to bed and tell yourself "It will be better tomorrow."

SUCHANUT Posts: 425
6/11/14 8:15 A

For snacks I choose from: hard boiled egg white halves filled with hummus or low fat salmon spread, half an ounce of mixed nuts, or 3 large shrimp with a little cocktail sauce. For a meal when I am starving: 2 turkey meatballs, a pile of roasted zucchini., 1 oz. pasta and 1/2 cup of red sauce.

BAPSANN Posts: 1,448
6/11/14 8:13 A

Peanuts help when I need something crunchy and is filling.

KOALA_BEAR SparkPoints: (18,475)
Fitness Minutes: (1,207)
Posts: 1,172
6/10/14 11:29 P

I have tried two different routes to curing hunger.

1) high protein low carb diet. After all that protein and few carbs, I wasn't hungry at all. Stayed on that for about one month - two weeks longer than suggested but I just wasn't ready to eat starches. However my weight loss slowed down after the first couple weeks.

2) Eat 2 full cups of non starchy vegetables at lunch, and again at dinner but no starch ones at dinner or for the ret of the day. Drink water, eat fruit by mid afternoon. No juices or liquid calories except dairy or dairy substitute products late in the day. No hungry after a few days - a struggle to eat. So full from all those bulky veggies.

Both require staying away from sweets & junk food although the second one is far less restrictive, and you can have fruit and other sweets during the day if you do decide to partake. The first one that will set off cravings more readily.

CSROBERTSON621 SparkPoints: (212,600)
Fitness Minutes: (93,320)
Posts: 2,878
6/10/14 10:13 P

For snacks, carrots and hummus, greek yogurt, a hard-boiled egg, a piece of fruit, cottage cheese, and mini light baby bell cheeses or cheese sticks are all standbys...

GOCALGAL Posts: 4,618
6/10/14 6:32 P

I try to never let myself get too hungry. It usually leads to big time overeating. I always keep a snack bag of raw almonds in my purse. It has saved me many a time from overdoing bread, chips or other snack attack food when hunger strikes at restaurants, shopping or after exercise. I also eat them at home but usually I go for cottage cheese or vanilla yogurt loaded with fresh fruit. Drinking lots of water really helps also.

MISSESD1 Posts: 263
6/10/14 6:04 P

I usually have grits or instant oatmeal with a banana for breakfast at 6am. And am hungry again by 8 am. My lunch isn't until noon. I drink 8-9 glasses of water each day.

MISSESD1 Posts: 263
6/10/14 6:01 P

I am busy but sitting at my desk. I try to keep fruit around for when I have a sweet craving. You all gave me great new ideas and I will try them. Thank youSpark friends

BORN2COFFEE SparkPoints: (233)
Fitness Minutes: (10)
Posts: 16
6/10/14 5:43 P

oatmeal keeps me full for hours, so especially in winter I have that for breakfast frequently. I make porridge adding oat bran, also some chia, coconut manna, cinnamon, maybe a bit of unsweetened apple sauce (or I add chopped apple before cooking) and top with skimmed milk or oat/rice/soy milk. Eggs is another thing that fills me up well, so I'll make scrambled or boiled eggs with a thin slice of wholegrain bread (usually pumpernickel or crisp bread) and some veggies.

In summer a fruit and veg smoothie with some protein powder and chia seeds can be filling enough.

PATTYGIVENS SparkPoints: (103,733)
Fitness Minutes: (37,378)
Posts: 4,383
6/10/14 1:43 P


HMBROWN1 Posts: 16,819
6/10/14 1:29 P

if I am craving sweet I have sugar free, fat free pudding with Cool Whip free

PFERG66 Posts: 2,300
6/10/14 11:53 A

Excellent point!

PBAILEY06 SparkPoints: (38,842)
Fitness Minutes: (38,114)
Posts: 629
6/10/14 11:02 A

Higher protein worked for me as well, I am for my lower range carbs and high protein.

Another thought is are you busy during those times? I've found if I've had a slow day, I feel more hunger. I think this is because when I'm busy, I don't notice the smaller "I could eat" signals and only pay attention to the real hunger signals.

So now when I have a slow day, I plan small breaks where I can go for a walk or I spread out my errands so I don't want to snack all day long.

PFERG66 Posts: 2,300
6/10/14 10:12 A

As soon as we know what a typical meal is for you, an answer may be quite obvious.
Meanwhile, I agree with the protein/fat/fiber formula. I have not been hungry in about three months emoticon

6/10/14 10:06 A

I make sure I eat greens with whatever meal I'm having (lunch or dinner). I look at my options and make sure I have plenty of nutrients intake with the food I'm having.

Also, I eat AT LEAST 2 pieces of fruit daily and drink plenty of water.

EELPIE Posts: 2,700
6/10/14 9:56 A

You don't say what it is you are eating that leaves you feeling hungry.....

Anyway, I go by the PFF method - Protein, good Fat and Fiber. It will keep you fuller throughout the day.

Maybe try eggs in the morning (fat/protein), for lunch a sandwich on whole grain with chicken (protein), tuna salad (protein/fat), or a salad topped with chicken or steak tips (protein/fat from dressing) or tuna salad (protein/fat).

A snack could be something like and apple with sting cheese (fat, fiber, protein).

But again, without knowing what it is you are eating, it's hard to make accurate suggestions...

FORMOTHER SparkPoints: (48,271)
Fitness Minutes: (41,158)
Posts: 642
6/10/14 9:38 A

PATTIEMCD-The frozen fruit with the yogurt sounds really tasty. I have never heard of carbmaster vanilla yogurt. Do they sell it in a regular grocery store?

FORMOTHER SparkPoints: (48,271)
Fitness Minutes: (41,158)
Posts: 642
6/10/14 9:36 A

high protein bar. Protein is also the key for me

RUSSELL_40 Posts: 16,826
6/10/14 9:27 A

I eat high fat. Meals are 8 a.m., 3 p.m., and 10 p.m., and I don't feel hungry at all in between. I eat 60-70 % fat.

Other options are higher fiber, higher protein, or more frequent small meals. They all help some.

PATTIEMCD Posts: 1,107
6/10/14 9:19 A

Every night I put some frozen fruit in a plastic container and top it with my CarbMaster Vanilla yogurt so the fruit will be thawed out for the next day. It's low in carbs, high in protein (protein is key for me) and I eat it slowly.

RENATARUNS SparkPoints: (4,367)
Fitness Minutes: (2,155)
Posts: 1,379
6/10/14 8:08 A

Starchy vegetables do very well for me, too. For ... reasons .. my entire lunch yesterday consisted of butternut and acorn squash cubes with kale and sweet corn (and olive oil). While the volume was substantial you'd think that with so little protein it wouldn't work well, but it kept me from noon to five just fine without a lick of hunger. Go figure.

But Nirerin is right, you just have to experiment and find out what works for you. A good starting point is to try to include protein and fiber (vegetables, beans mostly) with every meal and snack, and not to go extremely low with the fat. In other words, a good balance of macronutrients, focusing on those that keep your digestion busy.

Then take it from there. Experiment with what you eat and when you eat until you find something that works. There's no right answer, only what works for you.

NIRERIN Posts: 14,275
6/10/14 7:21 A

how many calories are your meals? what are they composed of? are there any meals that do keep you full for any amount of time [dinner perhaps]? start making a note of what time you eat and when you start to feel hungry again. after about a week, start looking for the shortest times and the longest times. then you can start to compare what you're eating and tweaking the short stay meals to be more like the long stay. to some degree, calories will come into play. if you're only eating 100-200 cals, that's not going to last you much more than an hour or two, tops. you may find that things like cereal and milk last you the shortest time, but your dinner lasts you twice as long. so that would mean skipping cereal in favor of a more balanced meal. speaking of balanced meals, every time you eat you should be getting some fat, some protein, some carbs, in particular some fiber. when your meals aren't as balanced, you're likely to get hungrier a little quicker.
personally my most filling food is potatoes. yep, white potatoes. i typically have about 100 gram potato that i bake, top with a cup of broccoli [steamed], and a half ounce of cheese. it's about 200 cals and the most satisfying thing i can eat.

MISSESD1 Posts: 263
6/10/14 7:04 A

I seem to always be hungry between meals. I feel full/satisfied when I finish my breakfast and lunch however, within an hour I am feeling the hunger again. I tried drinking water to see if that works but it doesn't. Any suggestions?

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