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I recently gained 10 pounds. I have a hard time getting full. I need big portions to feel satisfied and not hungry.
ANy suggestions for foods that are very filling even when eaten in small quantities?
any helpful tips?
Eat slower. Chew each bite of food 20-30 times and eat it slowly. It takes time for your brain to feel that your stomach is full. If you eat fast you will consume more food before you feel full.
Eat protein.
Also, I find that taking a day or two to drastically reduce intake can reduce my appetite generally, as long as I plan for the immediate desperate starvation in advance.
cut out any products with sugar, white rice and any refined grains. They are empty calories and will not fill you for any period of time. There is a theory to cut out wheat completely
Do not know your age but if you are over 45 most likely your metabolism slowing down and you have to change your eating and behavioral patterns.Many people will start gaining weight even if they do not change their eating habits.
Yes, eat more lower calorie foods.
drink A LOT of water. 2 liters sounds like a lot but is actually only the daily requirement (eight 8oz servings)having enough fluids drastically changes your appetite. and it releases water weight and makes you look and feel less bloated.
foods that are filling- foods high in protein, and in polyunsaturated fat, ie- nuts, avocado..
perhaps have a protein shake for breakfast? just one scoop of powder with one cup of low fat milk is extremely filling
also try incorporating more fruits and vegetables into your diet.
i read an article recently about how all the diets are about what you have to stop eating, but if you focus on what you add to your diet, instead of what you take, you can end up with better results. I find this true in my life, when i put in effort to add more fruits and veggies, protein, etc instead of focusing on all the things I shouldn’t eat, I see good (and healthy) results.
Eat lots of fiber in the form of huge salads with some protein added (a hardboiled egg, or a piece of poultry deli, water packed tuna, etc). If yiou stay off simple carbs for a week (and even limit the amount of complex carbs that first week), you will drop the weight quickly. Make sure you DO eat, though, and drink enough water so you are hydrated. It’s good to drink water before and after you eat and whenever you feel hungry. Sometimes THIRST is mistaken for hunger.
Studies have shown that eating a really large breakfast helps with weight loss, because it helps you eat less the rest of the day (and especially at night). I think that’s one of the most important things you can do.
Most Americans get a huge proportion of their calories for animal products such as meat and cheese. Nobody did this before recent times, because it was too expensive (the Gemara talks about a rich man eating meat once a week, for example). If most of your calories come from other, less calorically dense foods — such as legumes, whole grains, vegetables and fruits — this will help with weight loss.
One food that is healthy, high in protein and is shown to make people feel full is buckwheat, which was an Eastern European staple food for hundreds of years. I like to cook buckwheat with lentils and eat it for lunch, along with some bread and an apple.
eggs, humus, nuts, peanut butter, yogurt, cheese, avocado, meat, fish, whole grains too i believe (check your cereal boxes!). Start your day with protein- that’ll keep your full and kickstart your metabolism. Someone mentioned thirst presenting itself as hunger-i’ve definitely heard this and been told to have a cup or 2 of water 30 minutes before eating. If you find yourself eating a big dinner, take a 20 minute break halfway through and you may find yourself fuller.
I think that the key is not to eat foods that are filling in small amounts (but if you ask me, chicken would top my list of foods that meet that definition) but to eat more foods like vegetables which you can eat a tremendous portion of for very few calories.
Also- try adding some exercise into the mix. It really does wonders.
And like many of the other posters wrote- Drink!
Apples and grapefruits seem to reduce hunger. Eliminate bread and cheese from your diet as much as possible.
i thought apples make you hungry…
u might also check some blood – thyroid etc
If you exercise, that will solve many problems.
Poster
Try brisk walking for exercise and walk a minimum of 30 minutes a day. Its good for your heart, mind, and your waistline.
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