I'm dieting to get down to my goal weight and the most frustrating part is how hungry I can get. Feeling deprived and hungry makes it hard to stay on track and make progress, any advice on little tips/tricks to not feel hungry? Hopefully I only have a month or two more of this before I can stop with the dieting and just maintain.
Already consume 3 liters of water each day, eat 5-6 well-balanced meals. Workout in the mornings to keep the metabolism going all day long.
Thanks for any advice!
Thread: Tricks to not feel so hungry...
02-24-2008, 08:54 AM #1
Tricks to not feel so hungry...My Journal
02-24-2008, 09:09 AM #2
What does your diet look like?? I find that lots of fibrous veggies (big salads!!) keep me feeling nice and full!"Faith is to believe what you do not yet see; the reward for this faith is to see what you believe. ": Saint Augustine
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02-24-2008, 09:35 AM #3
this is one of my favorite things to do right now, soak some sliced cucumbers overnight in some balsamic vinegar and munch on them all day. so yummy, and next to no calories at all.
02-24-2008, 10:51 AM #4
lately i have been adding glucomannan and it helps with my appetite. i first learned about it in the book "new rules of lifting for women". all it is is a fibe supplement that thickens your food. it is recommended to take 2 grams 3 times per day so 6 grams per day total. i add it to my protein shakes, oatmeal, and cottage cheese to make it thicker and help fill me up. I would recommend giving it a try. It didn't make me bloat or give me stomach pains but i have heard others say they had to introduce it slowly to their diet to avoid that. i'm used to eatin fiber so mabe thats why i didn't have a problem. i get my at vitacost.com I buy NSI brand. Its in capsule form so all i do is break open the capsules and add it to my foods. hope this helps
02-24-2008, 01:22 PM #5
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02-24-2008, 02:45 PM #6
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Lots and lots of green/herb tea always fills me up...even homemade ice tea fills me up and satisfies a sweet tooth with a little stevia in it.
When I was contest preping I ate a bucket load of celery....yes, stalks and stalks of it. Peppers and cucumbers were also high on the list of food.
Unfortunately though, when dieting hunger is always intense...I am hungry all the time even when not "dieting" so it's a big issue for me.
Really fibre is key. Psyllium husk mixed into things help, especially at night (my hardest time for hunger).
Also make sure you are taking in enough fats, especially if your carbs are low. At least 20-30% with moderate carbs, more if carbs are under 100grams.
02-24-2008, 08:30 PM #7
02-24-2008, 08:55 PM #8
Experiment with different macro combinations and take note (actually write them down) of which macro combos or food combos keep you full the longest.
You can also go on www.nutritiondata.com and design meals and it will tell you the satiety quotient of the meal (expected satiety). That can be quite helpful too.31-26-36.
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02-29-2008, 02:15 PM #9
03-01-2008, 10:58 AM #10
03-01-2008, 12:05 PM #11
03-23-2008, 03:31 AM #12
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03-23-2008, 12:07 PM #13
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If you cut back on carbs, the hunger cravings will disapate. Stuff like potatos, chips, anything with sugar, and even non-sugar sweetners, all increase cravings. After a week or 2 they should mellow out alot. I eat lots of protein, use a protein isolate supplement, and get most of my fats from coconut oil, olive oil, or palm kernel oil. Also take at least 3.5 grams of CLA daily Hope this helps a lil.
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03-23-2008, 05:20 PM #14
Wow, there's a lot of really great advice in here! I give a huge 2nd to having a nice big salad. Carrots are great since they take longer to chew.
Things that also help me are
-Making sure I am getting PLENTY of water. Thirst is easily mistaken for hunger
-Just keepig myself busy. Dead time is to easily filled with noshing on something or rationalizing to myself why I can eat when I shouldn't! LOL
03-23-2008, 11:17 PM #15
Celery (even though it's the stereotypical "diet food") definitely keeps me from being as hungry. I used to hate it, but I've come to like it as much as possible. It's amazing how much better something tastes when you're hungry anyway ;-). Also, black coffee (or with a little milk) can help with lethargy. I should add though, that I barely ever feel "hungry" anymore. It may either be because I have gotten used to it, or because w/ eating several small meals a day it doesn't leave much time without food. Maybe make your meals a little more frequent?
03-24-2008, 01:44 PM #16
General recommendations that increase satiety
lean protein foods
large quantities of non-cal dense food (ex. salads, cauliflower mechanical stretching increases satiation amd satiety in most)
acid based salad dressing (decreases gastric emptying)
03-24-2008, 02:10 PM #17
03-24-2008, 07:06 PM #18
03-25-2008, 02:29 PM #19
I've found that adding a bit more healthy fat to my diet, and being sure to have a little fat at every meal (except PWO, as to not slow down the absorbtion of the protein) really makes a difference.
AKA, instead of just egg whites, throw a yolk in there. Or put a tablespoon of flaxmeal on your oats. Or you can even "batter" your fish with flaxmeal... Or if all else fails, a CLA capsule or two will help.
This slows down that insulin spike that you get after a pro/carb or just pro meal and keeps the food going through your stomach longer!
Also, for some reason, very spicy or very salty foods keep me quite full. For example, the wonderful "gluten free/nitrate free" andoulle turkey sausage is one of the most filling little delicacies i've ever had, and it's only 3.5 g of fat for 2 oz. (not bad for sausage, eh?) salted cod (SOAK IT IN WATER OVERNIGHT!) is another favorite.http://forum.bodybuilding.com/showthread.php?t=109800291
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03-25-2008, 02:49 PM #20