Dieting is hard. What are some foods that make you feel full?

Question

What are some healthy and/or low-calorie foods that make you feel a bit fuller?

I've been recording what I eat and when I eat it, and it's made me realize that I eat VERY often.

Do you know or suggest any foods to eat that will make you feel a bit more full, even if they're not super substantial? I don't want to feel the need to eat every time food passes in front of me... especially if I'm sitting at work all day and don't have as much time to exercise as I normally would.

Thanks guys!

BlackCatAnon · Accepted Answer

Out of the groups, protein, fats, and carbohydrates, protein makes you feel fullest the longest.

Fiber, and fruits/veggies with high water content as mentioned many a time also help.

Also, it's shown that only the first three bites of something taste the best, and that variety of flavors promotes satiety.

If you're looking for named examples:

PB sandwich on 100% whole wheat bread, topped with berries/fruit instead of jam.

Whole grain cereals or oats with fruit and nuts

Seasoned roast vegetables in a variety of flavors.

Hummus. It goes great with veggies, grains, and sometimes I get creative using it like a sauce or paste replacement. (Allergic to chickpeas? Use a different bean to make it).

To stay full longer, drink water constantly, and frequently. Especially while eating, and take it slow, because the stomach needs 20 minutes to feel full. I know many people can slam a burger, large drink, and side in five. By the twenty minute mark, they could've had two or three servings too many.

What -not- to do though, is to eat foods with a high glycemic index, or a high glycemic load. Google a list, and steer clear of things with higher numbers for Glycemic load, because those are the foods that spike your blood sugars and send you back to the kitchen for munchies.

If you want a more simple rule: If it takes like it's high in natural sugar, it likely is. Try to limit the sweeter fruits, stop baked goods, and try to get yogurts, applesauce, juices and such with less sugar in it or unsweetened if you can handle it. Starchy foods convert into sugar in the body. Potato, corn, etc. also need to be rationed within reason.

Another tip? Semi-plan out your foods if you haven't tried yet already. Setting out a few fruits you like in a bowl on the counter just for yourself, and pre-slicing a few veggies in the morning to stick in the refrigerator saves you from hunger attacks where you grab bags of something processed. If portion control is your Achilles Heel, take a half hour when you're not busy to grab some of your bowls and plates, and measure how much goes on them volume wise. That 'cereal' bowl may hold one and a half, maybe even two cups, rather than the recommended 3/4 cup.

heyyy · Accepted Answer

Oke, cooked chickken breast, lets say half of it, spiced with crazy salt and other spices you like, with tons of frozen mixed veggies ( But cooked! ) on the side, OR you can add some kind of fresh salad, TONS of to the side. Make sure no dressing is used and no white bread. If you wanna eat potatoes to it, eat like 3 small pieces but not more.

Other tip is a smoothie- banana, rasberries and milk blended, no sugar or icececream, but it tastas amazing!

Also you can try some fresh cucumber and tomatoes blended or crushed with a juicer with some dill or basil and you can also eat some whole grain bread cut into pieces and some lean chicken meat to it. Its delicious, extremely healthy and low on calories. And you got your veggie, carb and of course protein.

I also like to cut up a banana with some apple in the morning, and I cook a boiled egg or eggs...and I only eat the egg whites with lots of fresh tomatoes and pepper. Or you can make a nice omlett .

:D These all make me full, and I realize I don't crave food after 20 minutes or so. Have lots of water too and make sure you eat like 4 times minimum or even 5 , smaller meals and ull be fine. ALSO, do NOT eat after 7 pm.

Budro · Accepted Answer

I've been pretty much living on skim milk and whey protein. It's great for breakfast. Fast, easy, throw some fruit in that piece and it's the bomb. Plus it fills me up and keeps me full for a while. It's also so convenient that if I'm too lazy to make lunch or dinner, I just rock a protein shake. 12 bucks for a giant thing of it at Woodman's

TheFuture · Accepted Answer

I keep almonds handy at work. Very filling. Carrots. Peanut butter + celery. Bananas. Make fruit smoothies with whey protein. Keep up the good work.

Go to the butcher and ask for a pound of fat in a bag and then keep it in your fridge. That'll inspire you not to eat junk.

saragee27 · Answer

Just munch on veg and hummus and unsalted nuts and fruit in between meals, the fibre will keep you full longer and the calories are low (and there's good fat in nuts and hummus). Also, get some low fat GREEK yogurt.. it has crazy high amounts of protein.. mix it with some berries and some hemp hearts (also EXTREMELY high in protein) and you will be full for hours. If you're actually hungry, and looking to literally pig out without feeling any guilt.. there are these noodles in the tofu section of the grocery store called shirataki noodles. The texture is pretty weird but they're made out of some kind of japanese yam I believe.. only like 20 calories in a whole friggen package. Use them to make a big ass stir fry or bowl of soup or something. Also, keep a bottle of water (maybe with some cut up citrus and mint leaves in it) and sip it all day long. Often thirst is mistaken for hunger. Anyhoo those are my go to foods when I'm trying to be healthy.

scnbabe89 · Answer

Chicken and veggies. Anything that is full of protein will make you feel very full and is healthy for you. Stay away from carbs especially white carbs because they will give you that quick boost and then your energy will drop back down. Atkins has some good shakes that taste good for my choc craving but are low in cal and carbs and even sugar. I have been dieting for a long time and work with trainers and diettations so if you need help or want to talk let me know.

madmisskelly · Answer

Aiming for things that are higher in fiber, such as apples, or whole grain foods such as whole wheat bread, quinoa, brown rice, barley, buckwheat, etc. When buying whole wheat products do look at the fiber content on the nutrition information, ideally it should be about 5g of fiber per serving.

You could also consume more protein such as eggs, milk and yogurt. Couple that with more veggies and fruit and you should be able to stay full.

coreenaa · Answer

Porridge is always good, so is weet-bix.

It always fills me up.

Plus, try to drink heaps more water, it fills up your stomach and you are less likely to feel hungry.

Obviously don't attempt to live on an all water diet, but more water may help :)

Anarquista · Answer

Veggie burgers and nuts would be my sugesstion.  I recomend Boca and Morning Star brands...as a vegetarian of 5 years an with many other veg. friends you can trust this to be true.

sovetskii13 · Answer

There are many articles on all kinds of sites with lots of information on this. It's more reliable, easier, and faster to search on this yourself than to wait for answers here.

foolycooly1001 · Answer

It sounds like you need volumetrics and stuff.  Eat food with a lot of fiber and a high water content.

Frostie · Answer

avoid fried foods,and anything really greasy. You'll be fine. That's where your calories are coming from. Avoid things with lard. avoid real butter, real milk. salads are good for making you feel full.

stick to the greener side of things.

micricjac · Answer

Protien  wholemeal  foods with slow release energies are good

thisislifebaby · Answer

Just drink heaps of water, I usually drink 1-2 litres and I'm full for most of the day and it is good for your skin and body. Or eat a small portion of rice and drink a lot of water.

shumailkazimi · Answer

oats is best it will keep you fuller for longer since it has slow burning carbs it has soluble fibres which helps in weight management

martyfellow · Answer

Fruit,bread, vegetables...most diets depend on combinations of these.

Longshot · Answer

While losing weight (45 pounds), I ate gobs of stir fried vegetables.

Anonymous · Answer

Water and fruits high in water content. Vegetables are excellent because they ate generally low in calories and high in volume.

Anonymous · Answer

quacker oats can keep me full for hours, special K too.

kheserthorpe · Answer

Chicken breast.  Fish.  Lean pork.

Anonymous · Answer

A roundhouse kick to the stomach should do it!

bubbletrouble · Answer

Tuna and salads

Anonymous · Answer

oatmeal

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