How do I get full by eating portion sizes?

Question

I dont understand how I can get full by only eating 1 cup of brown rice with veggies. Like how do I get full if I follow recommended serving sizes ☹

horatiohornblower · Accepted Answer

Your stomach will shrink. Given some time. Then you'll get more used to small portions.

When I dieted. I gave myself one calorie neutral day per week. To keep myself from going crazy.

Cut the rice. Eat some more meat and way more vegetables. All that takes longer to process. Plus veggies have way fewer calories per ounce.

Trade carbs. One slice of white bread is equal to a 1/2 cup of Breyers Vanilla Ice Cream. Which would you rather have?

One meal I loved was a chicken salad. I'd load it up with diced chicken, walnuts, strawberries and mandarin oranges. Then use Balsamic vinegar with a tiny bit of olive oil. Really filling and healthy.

Try cookbooks for a heart healthy diet for recipe ideas. I also use some country cooking cookbooks. Looking for the few healthy meals.

Switch to vegetable pasta noodles. Make your own red sauce without all the added oils. Use lean ground beef and drain before adding to the sauce.

Chili can make for awesome, filling and healthy meals. If you make it yourself. My favorite is Smokin' Scovilles Turkey Chili on Allrecipes, just without the jalapeno. Really there's lots of spicy stew type dishes. Loaded with flavor, bulk and protein but low in calories compared to volume.

A 5oz can of solid white albacore and a whole bunch of fruit and vegetables is quite filling and low in calories.

TonyV · Accepted Answer

You'll get use to it, your stomach is stretched from eating to big of portions so it will be an adjustment period, but if you stick to it soon enough the "small" amount will make you feel full.

Maybe try something other than rice like a potato, they are both a good carb, just make it a good potato, like a raw potato you either baked or diced up, not fries or tator tots.

I've been told that while it is generally a good idea to watch your calorie intake, calories really aren't the enemy, calories are OK as long as it is a nutrient rich food.

I know it's a lot to learn when your coming from a lifestyle of junk and big portions of it but you'll find that healthy food fills you up with less.

That hungry feeling is just your mind messing with you, try to ignore it. When I made the change I felt like I was starving by lunch but then I pushed past it, once went a week only eating a single banana and a slice of peanut butter toast for breakfast each day, felt fine, that's a bit extreme and I'm not recommending it just saying give it a chance, hang in there and eventually you won't feel hungry.

MORPHEUS_12 · Accepted Answer

In my opinion is all you are going to be eating is brown rice and vegetables you are going to fail. You are setting yourself up for failure because there is not much variety. Also the key is consuming foods high in protein so you stay full longer.

SnakeBoop · Accepted Answer

eating slowly with lots of water intake can help. It's also about training your brain and body to see that portion size as bigger than it perhaps is, and that you don't NEED to eat further.

Paul09 · Answer

I'm sorry to give you the bad news. But eat less meat for your hypertension problem. Especially red meat. Eat more whole foods. Replace white rice with brown rice. Add more spices and veggies to the rice. Eat more whole foods. Add beans, lentils, nuts, seeds, greens etc. Drink more water. And don't forget to move daily, be more active, what ever you are intrested in. Good luck.

Xoirwinkan · Answer

I was just thinking that one cup of (uncooked) rice is a lot, but then realised you meant after it's cooked. Sounds like you're vegetarian, but otherwise meat fills you up a lot. Why no protein at all though?

abc3643 · Answer

Drink mineral water and add celery. Celery has NEGATIVE calories and will fill you up nicely. Consider snacking on mirepoix which has very little calories for the weight.

Anonymous · Answer

Try drinking water beforehand I’ve heard this can suppressed part of your appetite so that you don’t eat as much

AnggieGirl · Answer

Don’t eat til you’re full. Eat because you’re hungry but don’t eat until you are full! I found counting and measuring to drive me bananas

noohair · Answer

I have found that eliminating carbohydrates worked for me.

Anonymous · Answer

Your stomach will shrink over time to prefer small portion sizes. And get you a bottle of Plany Derived Minerals off amazon, it'll add more micronutrients and help satiate you

Anonymous · Answer

you don't that's a bunch of bullshit. what you do is don't eat cheese milk butter eggs soy and anything with yeast avoid those and you'll be fine. From there you can eat anything else

Anonymous · Answer

1 cup of rice is a lot of rice.

Wise4myage · Answer

You have a small appetite?

Anonymous · Answer

You can't, they're ridiculous.

JustRelax · Answer

how old are you? :)

How do I get full by eating portion sizes?

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