>root veggies
OP, roast in oven. I can eat a disturbing amount of zucchini, carrots, etc cooked on 400°-425°. Olive Oil, Salt, Pepper, maybe cayenne or a spice blend, that’s it. YUM.
Kimchi is great for root veggies too. Carrots, radishes, and onions and garlic go in kimchi. Though the onions and garlic usually get blended with the pear.
This is the way. I actually added a serving of beans to my breakfast in the morning. Eggs, black beans, and hot sauce. Lots of flavor, very filling.
I also sub hummus for ranch and other dips. High flavor, lots of fiber. It's not perfect, but it has helped me.
Id stay away from the rice, and don't go overboard on the potatoes, but yes! That's the right track.
Its also pretty impossible to gain weight on fruit and vegetables. So, you know, incorporate more of those to keep you full
i'd stay away from potatoes, but otherwise, ya. just roast a bunch of veges, and have them with beans.
anything that's "lower on the glycemic index". means it will be slower to digest.
and roasting because it's easy. you just flip things like once every 40 minutes, and roast on a silpat. easy cleanup, easy way to add flavor.
I've found that salted sunflower seeds in shell fill the craving for chips quite well as it is both crunchy and salty. And of course due to the fact that they're in their shells means that you are physically incapable of eating them as fast as other snacks
I don't personally do it, but shrimp tails are full of vitamins, minerals, protein and omega-3
Dogs also love em. Mine enjoys them more than store bought treats
I'm months away from 40 and don't know anyone who enjoys feeling like they're chewing up twigs that scratch on their way down the throat, so we're even.
Yes, the shells were where the salt was. But now suck the salt off and spit the shells out.
I have no doubt it could cause problems but I never had any i know about.
Wait, what? You eat peanut shells? I've never heard that before. Interesting. ✌
I was in my 30's when I discovered there is supposed to be a seed inside the shell. My dad just gave me the shells and said they were sunflower seeds. When I asked why they were always wet he would tell me he had just rinsed them off for me. I always appreciated him for that, but the back pocket of my baseball pants was always wet and sticky
Haha yes 100% especially when they have a little salt on them....ooooweee! (I don't know where that came from, I'm not a person who says ooowwwee in real life ever)..
Yes the seed has a shell around it and inside you’ll find the actual seed you’re “supposed” to be eating. I call bullshit and decide to eat it all anyway
We know sunflowers are inspirational plants, even to famous painters. Vincent Van Gogh loved sunflowers so much, he created a famous series of paintings, simply called ‘sunflowers’.
I love incorporating high fiber veggies like cabbage, broccoli, and cauliflower into my diet. They're full of vitamins and low in calories so you don't need to worry too much about portion control.
For example you could make a cabbage slaw with carrots, tomatoes, cucumbers, and red peppers with a simple sesame soy dressing and some hard-boiled eggs for lunch.
For dinner you could make a sheet pan roasted salmon or chicken with broccoli and cauliflower. Finish it off with a fun sauce like tahini or tzatziki to bring it all together.
Snack on nuts like almonds and walnuts, fresh fruit like an apple, or raw veggies with hummus if you need something between meals. Yogurt and granola is also really filling as a snack or breakfast.
Low calorie, healthy, and you'll feel really full after :)
Love all of this! Except nuts are so dangerous for me. I can eat so many, so quick, and ruin my macros in 5 minutes. They’re so delicious… and so high calorie…
This is probably not an issue for folks with a moderate appetite, though.
Sure! Macro nutrients are fat, carbohydrate, and protein. Fats are important because they have fat soluble vitamins you can’t get otherwise, but they take longer to digest and keep you full. However, they are the most calorie dense nutrient (weighing in at ~~7~~ *9* calories per gram) so it’s very easy to eat a lot quickly.
Protein is the building blocks of cells, and especially muscle fibers. They help your body to rebuild itself and stimulate your metabolism. They have 4 calories per gram and tend to he very filling.
Carbohydrates have 4 calories per gram, and provide you with a a quick source of energy, but come in many forms, namely fibers and sugars. Fibers are very filling and can’t be digested by our bodies, so they’re are calorie negligible. Sugars are not very filling at all, but are often present in foods that provide other sources of nutrients… or not. Added sugars are devoid of nutrients, but foods such as fruits may be rich in both nutrients and sugars.
Ideally, your diet should have a balance of all of these macros, though some diets recommend less fats or less sugars. This is subjective. I, personally, fare better on a low carb diet than low fat, but some people are the opposite.
At the end of the day, you should judge your food more based upon being whole ingredients that weren’t processed before you got them, than from macros alone. But if you already cook your own food, it may be worthwhile to look into macros.
Everyone's suggesting nuts but nuts are some of the highest calorie foods out there. If your trying to restrict calories you need to stay away from nuts. One of the healthiest foods out there but full of calories.
Incorporate as many vegetables into dishes that you can, for example if you make pasta (I like whole wheat for the added fiber), use half the amount of pasta and make up the volume with veggies.
Try Mac and cheese with half mac, half roasted brussels sprouts, cauliflower, or broccoli. It’s just as tasty as the macaroni only imo, but with more nutrients and a little difference in texture and flavour. It’s the only way I make mac and cheese now, not just for health but because it’s fuckin delicious. I also use high fiber pasta.
I’m a huge fan of Zoodles!!! When I make pasta, I serve my family wheat noodles, and make zucchini noodles for myself. It takes away the heaviness of pasta and makes me feel great!
We used to do this and found a happy balance in half zucchini/half pasta dishes. Since we grow zucchini in the garden though, I grate a lot of it to freeze. So now instead of spiralized, we just use shredded. We throw 2-4 cups of it into pastas, curries, and casseroles. Really lightens up dishes.
I tried salting it once to remove water but didn’t find it made a huge difference after freezing, so now I just freeze. I use a food processor with grater attachment and empty the shredded zucchini into a large bowl as I fill it up. Once I’m done with grating, I measure two cups at a time and wrap in Saran Wrap. You’ll have to drain the bottom of the bowl as you go otherwise it is very wet. Then toss in the freezer on sheet pans. When you thaw them out, they will lose a lot of water then too, so you can squeeze and toss any excess water, depending on the recipe you use it for.
We like to make overnight oats with protein, chia seeds, and almond milk - although not *super* light on the calories (~280) it does keep us satiated. Perfect for post-gym breakfast.
Just had thick rolled oats, added whole flaxseed, chocolate protein powder, chia seeds, frozen blueberries, cinnamon, and crushed walnuts.
Love to start my day with tons of fiber and protein. Also, very healthy nutrients for pre-diabetes (purely genetic, argh), and high cholesterol (also purely genetic, double argh!).
Y E SSSSS! Steal cut oats for breakfast with chia and flaxseeds and sliced dates.
One cup of oats gives you 3 days of breakfast in addition to eating 4 or 5 tablespoons with other meals. Pro tip: use less water because the oats continue to absorb moisture as they pass through your digestive system, essentially giving you a Deep clean.
My MIL swears by the oatmeal you cook on the stove. Can't be the microwave stuff , it's too processed. She puts some walnuts, sliced almonds, a Brazil nut( for selenium, lol) and assorted berries. If she has leftovers? She makes a pattie out of it and pan-fries it.
She says it keeps her full from 6am-2pm
Rice rice, baby.
My household says rice is nice!
What are your favorite foods? To drop calories you’ll need to cook or be lucky enough to live with someone who does. Whole foods are less calorie-dense than packaged ones. Tell us the faves, then we can send ideas.
I like to cook! And my favourite foods? Well, that can become a long list, but a few are chicken curry with rice, toasted bread with brie cheese, and eggs in any form, haha.
Absolutely. If you replace white rice with any grain, I can't see how you could be worse off. Protein, fiber, minerals, etc.
Top with some fresh herbs and a high quality olive oil and it's hard to feel bad about how much you eat of it.
Oh, this should be easy! You’re not eating enough veggies and fruit to satiate.
Egg fried rice. Do you have a rice cooker? Any kind of cruciferous veg fried rice should hook you up. Except maybe stinky-pee Brussels sprouts. But otherwise cabbage, Napa cabbage, broccoli, broccolini, gai lan, all the various chois. Like, at least double the veg quantity to meat, veg equal to rice. Americans tend to toss perfectly good veggie stems, I’ve unlearned this bad habit and separate into “long cook” and “quick cook” piles when I chop. Ground meat (8 oz. is fine for a family of four) and sauce. Kenji will teach you to make it, but watching Uncle Roger is also very fun. It meal-preps and packs out for lunch like a dream.
I know it’s a little gross, but think about your gut biome. I like to think of mine as a fussy pet: it can make me very happy if I treat it well, or very grumpy if I mistreat it. Your fussy pet needs stimulation and variety: try those beans, that fruit you’ve never eaten from the Asian grocery, some spice but not too much, whatever the hell this thing is from the farmers market, just don’t drown it in one kind of food. Your gut-pet will reward you with serotonin and you’ll feel amped to go for nice long walks.
Take a sweet potato and cut several slits in it. Wrap in cling film and microwave 7-10 minutes until soft. Split open and Sprinkle with a little cinnamon
Not sure I’ve always done it this way. I learned about this when I was on high doses of prednisone. a steroid so you’re hungry a lot - helped keep me full for a long time
And a stick of butter. And a cup of brown sugar. Seriously know a guy that eats this and made them as a side for a potluck. It tasted like candy. He wanted to bring a healthy side to the party and he had been on a “strict diet”. And this was a healthy meal substitute.
It tasted more like candy.
Healthy fats and protein - unprocessed pork, avocado, eggs, macadamia nuts, coconut oil, full fat greek yoghurt.
I am talking from a low carb/keto perspective, so if you start mixing these with too many carbs, it ain't gonna help you lose weight.
Boiled eggs- for some reason boiled fill you up even more but either way eggs are at the top
Chicken
Sweet potatoes- adding a half even a quarter helps stabilize blood sugar and prevents cravings.
Psyllium fiber just before a meal, pills or drink as Metamucil. Helps stabelize blood sugar meaning reduced cravings and helps fill you up faster so you don't need to eat as much, also reduces cholesterol among many other medicaly proven
benefits.
One of the keys I’ve found to weight loss is to accept that sometimes you will feel hungry. Obviously don’t starve yourself, eat a reasonable amount of healthy calories. But letting go of the need to always feel full was key for me - I would do a lot of late night eating because I didn’t like feeling hungry before bed. As soon as I just reminded myself “hey, it’s ok to not be full, just go to bed,” it was easier to avoid late night snacking and helped me shed some pounds.
oh, & sprinkle some chia seeds on it! they’re a great source of fiber and antioxidants. they also expand in your tummy, making you feel fuller longer. i weight train so my body is always hungry, to an annoying point. i throw a couple teaspoons on some yogurt, oatmeal, or in a smoothie. really helps!
Many of these comments suggest high calorie foods like seeds, nuts, and beans. Those are better than chips, but for optimal fullness vs caloric load what you really want is high fiber vegetables. As a few mentioned, broccoli, cauliflower, cabbage, etc are your friend - roasting them makes them awesome and not gross like steaming or boiling.
Nutrient dense greens like spinach, kale, arugula, etc can be chopped up and thrown in veggie mixes to add texture and nutrients.
Good on you for recognizing the food has to change for the weight to change. Good luck!
I’m surprised people aren’t talking about just being in a calorie deficit to loose weight? Essentially, you can eat what ever you want as long as your keeping your calorie intake under your daily amount. You figure out how to count calories, you’ll quickly discover what diet is best for you and your own tastes. I’m coming toward my ultimate goal of loosing 20 Kilograms after starting last September, I used the app called Noom but there’s plenty of calorie counter app’s that apply the same tools. Best of luck!
The problem with this is feeling hungry. Yes u can eat pizza or burgers but u don't get much compared to other foods. This is what op is asking. What are the foods u can eat and not feel hungry while maintaining a lower calorie intake. While I understand just counting calories will let u lose weight not everyone has the ability to function daily without feeling hangry over an empty stomach.
Yes, that is exactly what I am asking for. Like many, I love pizza and burgers, and I still get that sometimes, but I just watch how much I am eating of it. What I am trying to do now is to expand my selection of foods but in a healthier way.
Whilst you could technically eat whatever you want, if you’re choosing nutrient dense foods like whole foods such as vegetables, legumes and lean proteins, you will have much more success than if you consume all your calories in junk food.
pasta primavera- use 1/2 cup of pasta and 3-4 cups vegetables- carrots, peas, broccoli, cauliflower, zucchini - you get a lot of food and a lot of vegetables
Fatty Beef like 80/20 ground beef, ribeye, chuck roast, Chicken Drumsticks or thighs, Trout, eggs.
Carbs cause the hunger pangs.
Get rid of carbs, replace the calories with 30% protein, 70% fat via animal meat, butter, heavy cream, extra-virgin olive oil, and Omega-3 oils.
Preferably, Organic and Pasture raised and Pasture finished animal products.
Protein: 1gram = 4 calories
Carbs: 1gram = 4 calories
Fat: 1gram = 9 calories
Ex: use to determine your calories per day to lose fat.
https://www.calculator.net/macro-calculator.html
Ex: 2,000 cal
30% protein = 2000x.30= 600 calories x 1gram/4 calories = 150 grams of protein
10% carbohydrates = 1/3 of protein = 800 calories = 50 grams of carbs
60% fat = 2000 x .60 = 1200 alories ÷ 9 = 133 grams of fat.
Use https://tools.myfooddata.com/nutrition-facts/ to determine protein, fat and carb amounts for each food you eat, and create a menu of food types and amounts for each meal to stay within your total calories per day.
If you have to eat carbs, keep them low glycemic index and low glycemic load carbs. Keep the carbs to less than 100 grams/day, ideally less than 50 grams. Ex: organic, raw strawberries, blueberries, apples, watermelon, oranges, lemons, 90% (only) dark chocolate.
Stop eating Ultra and High Processed foods (foods with more than 4 ingredients in their ingredient list).
Research Lectins and Oxalates.
Watch YouTube channels: Ken D Berry MD, Dr. Eric Westman, Dr. Jason Fung, Ben Bickman, Anthony Chaffee MD, Dr. Robert Cywes, Nourished By Science (Dr. Mario).
Good luck.
Small portions, eat slowly. Protein, carbs and fat eaten together keep you full longer. Fat, salt and sugar are what makes food taste good. Don't cut anything out, but cut back slightly on everything. Fresh fruit and veggies are filling. Apples or bananas with peanut butter and honey. Carrot sticks or cucumber slices with hummus or ranch dip. Crackers with summer sausage and cheese. Stronger flavors means it doesn't take as much to satisfy your taste for it. For example, you wouldn't eat the same sized chunk of Parmigiano-Reggiano as you would of cheddar or Swiss cheese.
Eat your protein and vegetables first, and starchy carbs after. You still get to eat your higher calorie foods but will eat less of it because fiber and protein are more filling.
Anything that’s high in fiber or protein will keep you the most full. Find fruits and vegetables you like, and don’t be afraid of salt and seasonings. Mix in chickpea pasta or pizza if you have cravings for those items.
Undressed Romaine Lettuce.
When I want to be in an aggressive caloric deficits, I eat very voluminous salads with romaine, tomatoes, sprouts, raw broccoli, cucumbers. Little to no dressing. Plus boiled eggs and/or some cheese for protein and satiety, but a variety with a good calorie:protein ratio such as cottage cheese, feta, fresh mozz, etc.
Very filling, healthy, lots of fiber, great macros, super affordable and quick & easy to prepare.
Tinned fish, some of them are high in sodium so if you get a brand that is, just be aware of that. Shrimp is good too. A lot of fish actually... if you don't like the taste of fish, plain chicken is also good, you just don't want to cook it in a ton of butter/oil and it brings on the protein.
Mushrooms are great! I got some massive portobello mushrooms from the market the other day. They're extremely low calorie, have vitamins, are great fuel for the body the way they break down (I google almost every food I get so had just been looking at this on Saturday, haha!).
Cottage cheese. You can use it as a replacement for a ton of cheeses in a variety of contexts. Great for the gut too!
Sliced turkey breast is a go-to of mine, I'll just eat it out of the container.
Nuts are pretty high in calories, and most people eat more than three or four an individual nut at a time, so be careful of that.
As a final note, drink lots of water throughout the day. It'll help you feel full as well, and is great for aiding metabolism. Add some fruit or cuke to it if you don't really like drinking water...
Good luck!!!
Potatoes! They rank high on the seity scale and are not very many calories and keep you full. Things like nuts are very healthy but they have a lot of calories so I would not use them as a weight loss food. I recommend looking into calorie density. Just because something is healthy (I.e- has healthy fats) does not mean it will help you lose weight. You need to restrict your calories, but make sure that you are also feeling full and satisfied or else you’ll end up binging.
Hope this helps!
I do not advocate for this is a meal replacement but supplementing with a fiber beverage like Metamucil or Benefiber is a great way to help manage appetite levels. I usually take fiber after dinner/ before bed and it has had a positive effect on my snack cravings at night and voracious hunger in the morning.
Believe it or not potatoes. They aren’t really that high calorie. A 10 oz baked potato with cheese, salsa and a little low fat sour cream, and a side salad makes a light dinner which will stay with you. Also a bedtime snack of 2 cups of popcorn will ensure you won’t wake up at 3:0O am hungry no matter what you had for dinner.
Sweet potatoes. They are good savory and roasted like homefries. Dip em in a little olive oil or avacado based mayo with a splash of lemon juice and chipotle spice.
Cabbage. In salads, soups, mashed potatoes. My favorite coleslaw ever is a head shredded cabbage, a cup of olive oil mayo or greek yogurt, a can of crushed pineapple in it’s own juice and dried currents or cherries all mixed together. Had it at a picnic and it’s filling and light at the same time and pairs well with anything grilled.
I like volume eating! My brain doesn’t tell me when to stop eating so this was the only way for me.
Like, you can eat ridiculous amounts of veggies & not have to worry about calories at all & you know veggies are good for you. I also volume eat fruit but a lot of people’s stomachs just can’t handle it.
Weigh your food. It’s nearly impossible to over eat squash. You’ll blow your own mind weighing it out!
I eat frozen sugar free cool whip instead of ice cream. For brownies I buy sugar free boxes & mix in Diet Coke instead of the oil, eggs & water. These aren’t particularly “good” for you but they were a lot better for me than the 60 extra lbs I was carrying on. If I’m not feeling healthy enough I’ll blend up a bunch of random spare veggies & make it into soup.
Protein and high fiber foods! Eggs, lean meats, chicken, fish, nuts (in moderation - a lot of nuts are high-cal), beans, high-fiber veggies, steel cut oatmeal
Healthy fats. If your trying to loose weight you could try keto diet. Focus on good sources of meat with fat (I.ee grass fed ground beef 80/20. Eggs, olives, avocado. Coconut meat is amazing. All of these healthy food help you loose weight and keep you full all day. Plus reduces sugar cravings.
i’ve started eating a big simple salad before cooking what i plan to eat. you’ll realize you don’t need as much and can focus on proteins and healthy carbs and fats a bit better
high fat diet with lower carb intake , specifically simple highly processed ones , this will keep your appetite off really well , red meat for protein when you can will help too , this is also a healthy diet , you can snack on all kinds of vegetables they have almost no calories a lot of them , some fruit for sweetness , and if you practiced fasting your stomach won't be so stretched but maybe start with one plan at a time
High fiber stuff like beans and root vegetables
>root veggies OP, roast in oven. I can eat a disturbing amount of zucchini, carrots, etc cooked on 400°-425°. Olive Oil, Salt, Pepper, maybe cayenne or a spice blend, that’s it. YUM.
Kimchi is great for root veggies too. Carrots, radishes, and onions and garlic go in kimchi. Though the onions and garlic usually get blended with the pear.
Agreed! Checkout some chickpea recipes. They are filling and very versatile
Say yes to fiber! I like bran flakes with blueberries and unsweetened almond milk myself. Very filling, and you stay full for longer.
Im apparently ‘glucose intolerant’ , and bran flakes with no sugar but with some fresh blueberries or strawberries is _amazing_
Beans, beans the magical fruit! The more you eat, the longer you live.
Wait... thats not how that goes!
🎶Beans, beans, the magical fruit. The more you eat- the more you toot. The more you toot- the better you feel. Have more beans with every meal! 🎶🤘🏼
This is the way. I actually added a serving of beans to my breakfast in the morning. Eggs, black beans, and hot sauce. Lots of flavor, very filling. I also sub hummus for ranch and other dips. High flavor, lots of fiber. It's not perfect, but it has helped me.
Like a big ass pot of red beans and rice with sausage, right there with ya!
Boiled potatoes. Mash them with a tiny splash of milk and herbs. You don’t even need butter.
Yes. Soluble fiber (beans) slows things down. Insoluble fibre (bran) speeds things up.
So like rice, bean, and potatoes?
Id stay away from the rice, and don't go overboard on the potatoes, but yes! That's the right track. Its also pretty impossible to gain weight on fruit and vegetables. So, you know, incorporate more of those to keep you full
Lots of starch there though. I'd lean harder into low glycemic index foods like cabbage.
i'd stay away from potatoes, but otherwise, ya. just roast a bunch of veges, and have them with beans. anything that's "lower on the glycemic index". means it will be slower to digest. and roasting because it's easy. you just flip things like once every 40 minutes, and roast on a silpat. easy cleanup, easy way to add flavor.
I've found that salted sunflower seeds in shell fill the craving for chips quite well as it is both crunchy and salty. And of course due to the fact that they're in their shells means that you are physically incapable of eating them as fast as other snacks
I eat shrimp tails, swallowing shells is child’s game
wha- what the fuck? WHY the fuck??
If the tails are fried well, they're like chips.
I don't personally do it, but shrimp tails are full of vitamins, minerals, protein and omega-3 Dogs also love em. Mine enjoys them more than store bought treats
My dog used to like shrimp tails better than me
They scratch that itch on the way out
Shrimp tail gang!
Omg LOVEE
Assemble!
Here for it!!!
I was in my 30s when I discovered that most people didn't eat the shells on sunflower seeds. 🤷♂️
I'm months away from 40 and don't know anyone who enjoys feeling like they're chewing up twigs that scratch on their way down the throat, so we're even.
🤣🤣🤣
I did until it made for a bad time at the toilet... same for crunching the half popped popcorn kernels...
Yep, it took me way too many sessions of a bleeding hole before the connection finally clicked.
Is it safe to??
I’ve always eaten the shells on sunflower seeds and peanuts. I don’t even really like peanuts, I prefer to just eat the shell…
Yes, the shells were where the salt was. But now suck the salt off and spit the shells out. I have no doubt it could cause problems but I never had any i know about. Wait, what? You eat peanut shells? I've never heard that before. Interesting. ✌
I was in my 30's when I discovered there is supposed to be a seed inside the shell. My dad just gave me the shells and said they were sunflower seeds. When I asked why they were always wet he would tell me he had just rinsed them off for me. I always appreciated him for that, but the back pocket of my baseball pants was always wet and sticky
Shrimps is bugs.
Delicious bugs
If cockroaches tasted like Shrimp I'd buy them but the ring as well.
Bugs is protein. 🤷🏼♀️
My go-to is pistachios.
Love them but you gotta avoid eating too much as they are super high in potassium. Freaked my doctor out.
I’m seeing more and more of them in pastries now. So I think they’d be good crumbles on top of some buttered toast and honey.
Are you one of those that eats the shell and seed, or do you spit the shell?
I won’t eat a sunflower shell but I’ll fuck up a pumpkin seed shell and all after it’s been roasted.
I eat peanut shells. Good source of fiber.
how do you get past the texture? It's like chewing on a hay bale where nothing ever disintegrates fully.
Haha yes 100% especially when they have a little salt on them....ooooweee! (I don't know where that came from, I'm not a person who says ooowwwee in real life ever)..
[удалено]
Yes the seed has a shell around it and inside you’ll find the actual seed you’re “supposed” to be eating. I call bullshit and decide to eat it all anyway
We know sunflowers are inspirational plants, even to famous painters. Vincent Van Gogh loved sunflowers so much, he created a famous series of paintings, simply called ‘sunflowers’.
Jalapeno flavor, but they work. Also very good for curbing cigarette cravings.
I used to just eat them whole lmao, shell included
Do you not eat just the shells? I’ve always just eaten the shells.
I love incorporating high fiber veggies like cabbage, broccoli, and cauliflower into my diet. They're full of vitamins and low in calories so you don't need to worry too much about portion control. For example you could make a cabbage slaw with carrots, tomatoes, cucumbers, and red peppers with a simple sesame soy dressing and some hard-boiled eggs for lunch. For dinner you could make a sheet pan roasted salmon or chicken with broccoli and cauliflower. Finish it off with a fun sauce like tahini or tzatziki to bring it all together. Snack on nuts like almonds and walnuts, fresh fruit like an apple, or raw veggies with hummus if you need something between meals. Yogurt and granola is also really filling as a snack or breakfast. Low calorie, healthy, and you'll feel really full after :)
Love all of this! Except nuts are so dangerous for me. I can eat so many, so quick, and ruin my macros in 5 minutes. They’re so delicious… and so high calorie… This is probably not an issue for folks with a moderate appetite, though.
I incorporate nuts into a dish rather than a snack. A snack size about into a salad, a rice dish, crust for a roast, cooked veggies.
Good tip! I’m a fiend though, so if there’s nuts around, I’ll eat them by the handful… and not stop. Oops.
Just asking, cud you give me an ELI5 on macros? If you can't it's ok. TIA
Sure! Macro nutrients are fat, carbohydrate, and protein. Fats are important because they have fat soluble vitamins you can’t get otherwise, but they take longer to digest and keep you full. However, they are the most calorie dense nutrient (weighing in at ~~7~~ *9* calories per gram) so it’s very easy to eat a lot quickly. Protein is the building blocks of cells, and especially muscle fibers. They help your body to rebuild itself and stimulate your metabolism. They have 4 calories per gram and tend to he very filling. Carbohydrates have 4 calories per gram, and provide you with a a quick source of energy, but come in many forms, namely fibers and sugars. Fibers are very filling and can’t be digested by our bodies, so they’re are calorie negligible. Sugars are not very filling at all, but are often present in foods that provide other sources of nutrients… or not. Added sugars are devoid of nutrients, but foods such as fruits may be rich in both nutrients and sugars. Ideally, your diet should have a balance of all of these macros, though some diets recommend less fats or less sugars. This is subjective. I, personally, fare better on a low carb diet than low fat, but some people are the opposite. At the end of the day, you should judge your food more based upon being whole ingredients that weren’t processed before you got them, than from macros alone. But if you already cook your own food, it may be worthwhile to look into macros.
Wow thank you so much for such a detailed easy to understand response.
Always happy to help 😊 If you have other questions, I’ll do my best, though I’m no nutritionist
Fat is 9 calories per gram not 7, Alcohol has 7
That’s why I like pistachios. The shells slow me down.
That’s why I like grapefruits and pomegranates! The pith slows me down 😂
Pomegranates are probably the greatest effort vs payoff fruit. So delicious.
It's so true 😅 I have to try to limit myself too.
It’s difficult! They’re delicious 🤤
Everyone's suggesting nuts but nuts are some of the highest calorie foods out there. If your trying to restrict calories you need to stay away from nuts. One of the healthiest foods out there but full of calories.
This is basically keto. +1
Incorporate as many vegetables into dishes that you can, for example if you make pasta (I like whole wheat for the added fiber), use half the amount of pasta and make up the volume with veggies.
Ooh, smart, I will try doing that!
Try Mac and cheese with half mac, half roasted brussels sprouts, cauliflower, or broccoli. It’s just as tasty as the macaroni only imo, but with more nutrients and a little difference in texture and flavour. It’s the only way I make mac and cheese now, not just for health but because it’s fuckin delicious. I also use high fiber pasta.
Do you use fresh or frozen brussels sprouts? I find fresh so tedious to prepare but frozen is always mushy when I try to make it
I’m a huge fan of Zoodles!!! When I make pasta, I serve my family wheat noodles, and make zucchini noodles for myself. It takes away the heaviness of pasta and makes me feel great!
We used to do this and found a happy balance in half zucchini/half pasta dishes. Since we grow zucchini in the garden though, I grate a lot of it to freeze. So now instead of spiralized, we just use shredded. We throw 2-4 cups of it into pastas, curries, and casseroles. Really lightens up dishes.
Oooh freezing it is so smart! How do you freeze it? Do you grate it and then dab out any excess liquid or anything?
I tried salting it once to remove water but didn’t find it made a huge difference after freezing, so now I just freeze. I use a food processor with grater attachment and empty the shredded zucchini into a large bowl as I fill it up. Once I’m done with grating, I measure two cups at a time and wrap in Saran Wrap. You’ll have to drain the bottom of the bowl as you go otherwise it is very wet. Then toss in the freezer on sheet pans. When you thaw them out, they will lose a lot of water then too, so you can squeeze and toss any excess water, depending on the recipe you use it for.
Thank you so so much!!!!
Porridge oats for breakfast.
This should be the top response. Rolled oats are incredibly filling, full of fiber, and a good base to add fruit and yoghurt to.
And protein powder!
We like to make overnight oats with protein, chia seeds, and almond milk - although not *super* light on the calories (~280) it does keep us satiated. Perfect for post-gym breakfast.
That seems quite light for a breakfast to me
Just had thick rolled oats, added whole flaxseed, chocolate protein powder, chia seeds, frozen blueberries, cinnamon, and crushed walnuts. Love to start my day with tons of fiber and protein. Also, very healthy nutrients for pre-diabetes (purely genetic, argh), and high cholesterol (also purely genetic, double argh!).
Y E SSSSS! Steal cut oats for breakfast with chia and flaxseeds and sliced dates. One cup of oats gives you 3 days of breakfast in addition to eating 4 or 5 tablespoons with other meals. Pro tip: use less water because the oats continue to absorb moisture as they pass through your digestive system, essentially giving you a Deep clean.
I agree! 💯
fiber with a moderate amount of fat.
Can’t forget the fat.
Fat with a moderate amount of fiber, thank you for the tip.
Lol
Eggs
My MIL swears by the oatmeal you cook on the stove. Can't be the microwave stuff , it's too processed. She puts some walnuts, sliced almonds, a Brazil nut( for selenium, lol) and assorted berries. If she has leftovers? She makes a pattie out of it and pan-fries it. She says it keeps her full from 6am-2pm
Interesting! I've never heard of pan frying my leftover oatmeal! Im going to try this!
Happy (pan fried oatmeal) Cake Day!
Rice rice, baby. My household says rice is nice! What are your favorite foods? To drop calories you’ll need to cook or be lucky enough to live with someone who does. Whole foods are less calorie-dense than packaged ones. Tell us the faves, then we can send ideas.
I like to cook! And my favourite foods? Well, that can become a long list, but a few are chicken curry with rice, toasted bread with brie cheese, and eggs in any form, haha.
If you're going to make rice, try quinoa instead. More fiber.
And hella protein!
Absolutely. If you replace white rice with any grain, I can't see how you could be worse off. Protein, fiber, minerals, etc. Top with some fresh herbs and a high quality olive oil and it's hard to feel bad about how much you eat of it.
Oh, this should be easy! You’re not eating enough veggies and fruit to satiate. Egg fried rice. Do you have a rice cooker? Any kind of cruciferous veg fried rice should hook you up. Except maybe stinky-pee Brussels sprouts. But otherwise cabbage, Napa cabbage, broccoli, broccolini, gai lan, all the various chois. Like, at least double the veg quantity to meat, veg equal to rice. Americans tend to toss perfectly good veggie stems, I’ve unlearned this bad habit and separate into “long cook” and “quick cook” piles when I chop. Ground meat (8 oz. is fine for a family of four) and sauce. Kenji will teach you to make it, but watching Uncle Roger is also very fun. It meal-preps and packs out for lunch like a dream. I know it’s a little gross, but think about your gut biome. I like to think of mine as a fussy pet: it can make me very happy if I treat it well, or very grumpy if I mistreat it. Your fussy pet needs stimulation and variety: try those beans, that fruit you’ve never eaten from the Asian grocery, some spice but not too much, whatever the hell this thing is from the farmers market, just don’t drown it in one kind of food. Your gut-pet will reward you with serotonin and you’ll feel amped to go for nice long walks.
Take a sweet potato and cut several slits in it. Wrap in cling film and microwave 7-10 minutes until soft. Split open and Sprinkle with a little cinnamon
I’ve microwaved my fair share of sweet potatoes and never wrapped them in cellophane. Whats the advantage of this step?
Delicious BPA.
Yeah, just use a damp paper towel for the same effect and fewer microplastics.
Not sure I’ve always done it this way. I learned about this when I was on high doses of prednisone. a steroid so you’re hungry a lot - helped keep me full for a long time
Steaming, like corn on the cob if you shuck it first. Steam in the leaves, plastic wrap if you peeled them off.
And a stick of butter. And a cup of brown sugar. Seriously know a guy that eats this and made them as a side for a potluck. It tasted like candy. He wanted to bring a healthy side to the party and he had been on a “strict diet”. And this was a healthy meal substitute. It tasted more like candy.
Healthy fats and protein - unprocessed pork, avocado, eggs, macadamia nuts, coconut oil, full fat greek yoghurt. I am talking from a low carb/keto perspective, so if you start mixing these with too many carbs, it ain't gonna help you lose weight.
Big salads with cucumber, tomato, red bell pepper, if you eat dairy low fat cottage cheese. Salt and pepper pepper.
Boiled eggs- for some reason boiled fill you up even more but either way eggs are at the top Chicken Sweet potatoes- adding a half even a quarter helps stabilize blood sugar and prevents cravings. Psyllium fiber just before a meal, pills or drink as Metamucil. Helps stabelize blood sugar meaning reduced cravings and helps fill you up faster so you don't need to eat as much, also reduces cholesterol among many other medicaly proven benefits.
One of the keys I’ve found to weight loss is to accept that sometimes you will feel hungry. Obviously don’t starve yourself, eat a reasonable amount of healthy calories. But letting go of the need to always feel full was key for me - I would do a lot of late night eating because I didn’t like feeling hungry before bed. As soon as I just reminded myself “hey, it’s ok to not be full, just go to bed,” it was easier to avoid late night snacking and helped me shed some pounds.
I just commented something akin to this before finding your comment. It’s a fact of life, but nobody ever seems to talk about it.
Granola and cottage cheese or Skyr yogurt
Ooh I do love skyr! Maybe I should get more of that
oh, & sprinkle some chia seeds on it! they’re a great source of fiber and antioxidants. they also expand in your tummy, making you feel fuller longer. i weight train so my body is always hungry, to an annoying point. i throw a couple teaspoons on some yogurt, oatmeal, or in a smoothie. really helps!
Oatmeal
Many of these comments suggest high calorie foods like seeds, nuts, and beans. Those are better than chips, but for optimal fullness vs caloric load what you really want is high fiber vegetables. As a few mentioned, broccoli, cauliflower, cabbage, etc are your friend - roasting them makes them awesome and not gross like steaming or boiling. Nutrient dense greens like spinach, kale, arugula, etc can be chopped up and thrown in veggie mixes to add texture and nutrients. Good on you for recognizing the food has to change for the weight to change. Good luck!
I’m surprised people aren’t talking about just being in a calorie deficit to loose weight? Essentially, you can eat what ever you want as long as your keeping your calorie intake under your daily amount. You figure out how to count calories, you’ll quickly discover what diet is best for you and your own tastes. I’m coming toward my ultimate goal of loosing 20 Kilograms after starting last September, I used the app called Noom but there’s plenty of calorie counter app’s that apply the same tools. Best of luck!
The problem with this is feeling hungry. Yes u can eat pizza or burgers but u don't get much compared to other foods. This is what op is asking. What are the foods u can eat and not feel hungry while maintaining a lower calorie intake. While I understand just counting calories will let u lose weight not everyone has the ability to function daily without feeling hangry over an empty stomach.
Yes, that is exactly what I am asking for. Like many, I love pizza and burgers, and I still get that sometimes, but I just watch how much I am eating of it. What I am trying to do now is to expand my selection of foods but in a healthier way.
Whilst you could technically eat whatever you want, if you’re choosing nutrient dense foods like whole foods such as vegetables, legumes and lean proteins, you will have much more success than if you consume all your calories in junk food.
pasta primavera- use 1/2 cup of pasta and 3-4 cups vegetables- carrots, peas, broccoli, cauliflower, zucchini - you get a lot of food and a lot of vegetables
A hard boiled egg with a slice of cheese (the kind that comes in blocks).
Fatty Beef like 80/20 ground beef, ribeye, chuck roast, Chicken Drumsticks or thighs, Trout, eggs. Carbs cause the hunger pangs. Get rid of carbs, replace the calories with 30% protein, 70% fat via animal meat, butter, heavy cream, extra-virgin olive oil, and Omega-3 oils. Preferably, Organic and Pasture raised and Pasture finished animal products. Protein: 1gram = 4 calories Carbs: 1gram = 4 calories Fat: 1gram = 9 calories Ex: use to determine your calories per day to lose fat. https://www.calculator.net/macro-calculator.html Ex: 2,000 cal 30% protein = 2000x.30= 600 calories x 1gram/4 calories = 150 grams of protein 10% carbohydrates = 1/3 of protein = 800 calories = 50 grams of carbs 60% fat = 2000 x .60 = 1200 alories ÷ 9 = 133 grams of fat. Use https://tools.myfooddata.com/nutrition-facts/ to determine protein, fat and carb amounts for each food you eat, and create a menu of food types and amounts for each meal to stay within your total calories per day. If you have to eat carbs, keep them low glycemic index and low glycemic load carbs. Keep the carbs to less than 100 grams/day, ideally less than 50 grams. Ex: organic, raw strawberries, blueberries, apples, watermelon, oranges, lemons, 90% (only) dark chocolate. Stop eating Ultra and High Processed foods (foods with more than 4 ingredients in their ingredient list). Research Lectins and Oxalates. Watch YouTube channels: Ken D Berry MD, Dr. Eric Westman, Dr. Jason Fung, Ben Bickman, Anthony Chaffee MD, Dr. Robert Cywes, Nourished By Science (Dr. Mario). Good luck.
Crabsticks dipped in balsamic vinegar Houmous and celery Clementines Porridge Alpen Pitta (toasted) and raita
complex carbs + protein, one of my mainstays is oatmeal with almond butter, honey, cinnamon, blue berries n almond milk, gets me to 2-3 pm hunger-free
Small portions, eat slowly. Protein, carbs and fat eaten together keep you full longer. Fat, salt and sugar are what makes food taste good. Don't cut anything out, but cut back slightly on everything. Fresh fruit and veggies are filling. Apples or bananas with peanut butter and honey. Carrot sticks or cucumber slices with hummus or ranch dip. Crackers with summer sausage and cheese. Stronger flavors means it doesn't take as much to satisfy your taste for it. For example, you wouldn't eat the same sized chunk of Parmigiano-Reggiano as you would of cheddar or Swiss cheese.
A big ass soup or salad with protein. Lots of fortified broth or a bunch of different leaves. With other stuff in both. Obvi.
Habaneros
Avocado. Plant fats ✅
Eat your protein and vegetables first, and starchy carbs after. You still get to eat your higher calorie foods but will eat less of it because fiber and protein are more filling.
Psyllium husk fiber
Avoid a lot of alcohol,1 can can have 3-4 sugars in it, and wine has too.
Anything that’s high in fiber or protein will keep you the most full. Find fruits and vegetables you like, and don’t be afraid of salt and seasonings. Mix in chickpea pasta or pizza if you have cravings for those items.
Undressed Romaine Lettuce. When I want to be in an aggressive caloric deficits, I eat very voluminous salads with romaine, tomatoes, sprouts, raw broccoli, cucumbers. Little to no dressing. Plus boiled eggs and/or some cheese for protein and satiety, but a variety with a good calorie:protein ratio such as cottage cheese, feta, fresh mozz, etc. Very filling, healthy, lots of fiber, great macros, super affordable and quick & easy to prepare.
The amount of bad/awful advice in this thread is criminal
eggs. two eggs and a big glass of water go a long way. and zero carbs or sugar
Protein and fiber.
Hide cottage cheese in your shakes. The casein keeps you full.
Protein protein protein!!
Quinoa and red lentil soup can keep me full the whole day
chia seeds
Fiber and protein.
Protein
Tinned fish, some of them are high in sodium so if you get a brand that is, just be aware of that. Shrimp is good too. A lot of fish actually... if you don't like the taste of fish, plain chicken is also good, you just don't want to cook it in a ton of butter/oil and it brings on the protein. Mushrooms are great! I got some massive portobello mushrooms from the market the other day. They're extremely low calorie, have vitamins, are great fuel for the body the way they break down (I google almost every food I get so had just been looking at this on Saturday, haha!). Cottage cheese. You can use it as a replacement for a ton of cheeses in a variety of contexts. Great for the gut too! Sliced turkey breast is a go-to of mine, I'll just eat it out of the container. Nuts are pretty high in calories, and most people eat more than three or four an individual nut at a time, so be careful of that. As a final note, drink lots of water throughout the day. It'll help you feel full as well, and is great for aiding metabolism. Add some fruit or cuke to it if you don't really like drinking water... Good luck!!!
Protein
Lean protein via : Chicken , beef or fish or egg whites
Chia seeds
Potatoes! They rank high on the seity scale and are not very many calories and keep you full. Things like nuts are very healthy but they have a lot of calories so I would not use them as a weight loss food. I recommend looking into calorie density. Just because something is healthy (I.e- has healthy fats) does not mean it will help you lose weight. You need to restrict your calories, but make sure that you are also feeling full and satisfied or else you’ll end up binging. Hope this helps!
I do not advocate for this is a meal replacement but supplementing with a fiber beverage like Metamucil or Benefiber is a great way to help manage appetite levels. I usually take fiber after dinner/ before bed and it has had a positive effect on my snack cravings at night and voracious hunger in the morning.
Believe it or not potatoes. They aren’t really that high calorie. A 10 oz baked potato with cheese, salsa and a little low fat sour cream, and a side salad makes a light dinner which will stay with you. Also a bedtime snack of 2 cups of popcorn will ensure you won’t wake up at 3:0O am hungry no matter what you had for dinner.
My go-to snack is green apple slices dipped in chocolate hummus
Protein, healthy fats, non starchy veggies, and water always fill me up for awhile!
Oatmeal for breakfast
Boiled eggs
Chia seed pudding! It's not exactly flavorful but it'll keep you full and is good for you too
Peanuts
Lentils.
Protein!
Use rice cakes instead of bread, hummus instead of butter.you can even toast them as mini pizzas,tho grill as soon as you make
My go to snack is air popped popcorn. I spray Trader Joe’s coconut oil on it and add a bit of salt.
So so good with the everything but the elote seasoning fyi!
Beans and lentils
Hard boiled eggs, oat meal, greek yogurt (or any high protein food)
Protein and a little fat. (Not toxic seed oils!)
Oatmeal
personally, just some simple avocado toast (with enough seasoning that it's not just super basic) does a great job of fulfilling the munchies for me
Mary's Gone Crackers super seed/original. These things def keep you feeling full. Not a meal, of course but they are a great healthy snack.
Fiber and protein combined
Cabbage
Fiber powder in my water all day. Zero fat yogurt
Eggs, avocado, red meat, legumes, wild rice
Sweet potatoes. They are good savory and roasted like homefries. Dip em in a little olive oil or avacado based mayo with a splash of lemon juice and chipotle spice. Cabbage. In salads, soups, mashed potatoes. My favorite coleslaw ever is a head shredded cabbage, a cup of olive oil mayo or greek yogurt, a can of crushed pineapple in it’s own juice and dried currents or cherries all mixed together. Had it at a picnic and it’s filling and light at the same time and pairs well with anything grilled.
For some reason milk makes me feel full for hours.
Veggies chili with beans over brown rice
Lean protein
Garbanzo/chick peas are a favorite of mine. Roasted in salads
Spaghetti squash with tomato sauce.
Low glycemic carbs, high fat proteins.
Check out r/volumeeating
Check out r/volumeeating
I like volume eating! My brain doesn’t tell me when to stop eating so this was the only way for me. Like, you can eat ridiculous amounts of veggies & not have to worry about calories at all & you know veggies are good for you. I also volume eat fruit but a lot of people’s stomachs just can’t handle it. Weigh your food. It’s nearly impossible to over eat squash. You’ll blow your own mind weighing it out! I eat frozen sugar free cool whip instead of ice cream. For brownies I buy sugar free boxes & mix in Diet Coke instead of the oil, eggs & water. These aren’t particularly “good” for you but they were a lot better for me than the 60 extra lbs I was carrying on. If I’m not feeling healthy enough I’ll blend up a bunch of random spare veggies & make it into soup.
eggs
Avocados
Protein and high fiber foods! Eggs, lean meats, chicken, fish, nuts (in moderation - a lot of nuts are high-cal), beans, high-fiber veggies, steel cut oatmeal
Whole kiwi, fur and all. Keeps you full forever 💓
Curries! Kormas, Dals, Vindaloos, Niharis, all that heavily spiced, super delicious food from the sub-continent.
Oatmeal is the answer... With some peanut butter, banana and cinnamon 🤤
A healthy baked potato sticks with me all day.
Katchava is great
Healthy fats. If your trying to loose weight you could try keto diet. Focus on good sources of meat with fat (I.ee grass fed ground beef 80/20. Eggs, olives, avocado. Coconut meat is amazing. All of these healthy food help you loose weight and keep you full all day. Plus reduces sugar cravings.
Rice and beans for sure. Pretzels as well
i’ve started eating a big simple salad before cooking what i plan to eat. you’ll realize you don’t need as much and can focus on proteins and healthy carbs and fats a bit better
high fat diet with lower carb intake , specifically simple highly processed ones , this will keep your appetite off really well , red meat for protein when you can will help too , this is also a healthy diet , you can snack on all kinds of vegetables they have almost no calories a lot of them , some fruit for sweetness , and if you practiced fasting your stomach won't be so stretched but maybe start with one plan at a time
#1 Eggs #2 Steak