how to feel full

Fire_Fox

FirstTimer4Me wrote: »

hiya

not sure where to post my question

is there any foods that help to feel full

i'm forever nibbling at chocolate, crisps, cakes because i'm always feeling hungry and they are are not helping with my weight

i have tried things like bran flakes mixed with dried fruite but never feel full

ta if anyone can help and soz if i've posted in the wrong place can someone tell me where i need to post

I hold degree level qualifications in nutrition and advocate eating according to low glycaemic index (GI) principles for both health and weight management. My first suggestion is to remove junk food from the house - if it's not there you cannot be tempted! Do your grocery shopping online or when you have just eaten.

You should eat little and often, always breakfast and then every four hours thereafter. Each meal should contain a balance of low fat protein foods and low GI carbs - lack of protein and fibre is where many of my female clients go wrong as both these are important for satiety (feeling full). You cannot eat too much fresh fruit and vegetables - ideally nine portions a day! - but limit dried fruit as it is very high in sugar.

Recommended protein sources: omega-enriched eggs, cottage or low fat soft cheese, LesKol half-fat cheese, plain yoghurt, lean meats, all fish, wheatgerm, whey protein powder, all beans and lentils, almonds/ peanuts/ hemp seeds/ pumpkin seeds. Something from this list at every meal or snack.

Recommended low GI carbs: granary or heavily seeded bread, stoneground wholemeal bread, high fibre breakfast cereals, old fashioned/ jumbo oats, pearl barley, Ryvita and oat cakes, wholemeal pasta, brown basmati rice, new potatoes with skins, sweet potatoes, all beans and lentils, all fruit and vegetables.

Cut out/ back on: anything containing sugar or white flour (cakes/ biscuits/ chocolate), white or sweetened breakfast cereals, white bread esp. fluffy like French sticks, crackers and rice cakes, white long or short grain rice, porridge oats, mashed or boiled old potatoes.

Lastly there are two key nutrients that have been proven in studies to help reduce bodyfat - calcium from low fat dairy products (two portions every day) and omega 3 essential fatty acids (oily fish/ LesKol cheese/ omega eggs/ pumpkin seeds). :T If you are craving chocolate choose a high cocoa content chocolate suitable for diabetics. Use Splenda or Xylitol in place of sugar, but ideally wean yourself off sweet stuff as much as possible.

thriftlady_2

Fire_Fox wrote: »

My first suggestion is to remove junk food from the house - if it's not there you cannot be tempted! .

Good advice, but surely products like Leskol, Splenda and Xlitol are junk?

Ingredients in Leskol

Skimmed Milk, Vegetable Oil, Lo Salt (Sodium Chloride, Potassium Chloride), Soya Lecithin, Milk Protein, Colour Paprika (E160c), Natural Carotene (E160a(i)), E306 (Vitamin E)

I'm surprised to see a nutritionist suggesting we eat 'food-like products' rather than a bit of natural cheese.

Whey protein powder?? Yum yum :rolleyes:

Lily-Lu

Re: sugar. If anyone is trying to limit it in their diet, some might not be aware that it's in a lot of savoury foods too. Added to baked beans, tinned peas etc. So, always check the label.

msb5262

I'm surprised to see a nutritionist suggesting we eat 'food-like products' rather than a bit of natural cheese.

Whey protein powder?? Yum yum :rolleyes:

I really agree with Thriftlady!
A handy bit of advice I try to bear in mind is, don't eat anything your grandmother wouldn't have recognised as food. Maybe these days we need to think of that as great grandmother, but it pretty much works for me...

r.a.i.n.b.o.w

FirstTimer4Me wrote: »

hiya

not sure where to post my question

is there any foods that help to feel full

i'm forever nibbling at chocolate, crisps, cakes because i'm always feeling hungry and they are are not helping with my weight

i have tried things like bran flakes mixed with dried fruite but never feel full

ta if anyone can help and soz if i've posted in the wrong place can someone tell me where i need to post

I would be "starving" if I ate bran flakes with dried fruit.

Try porridge, or a protein based breakfast (scrambled egg, or piece of chicken) with veg.

If feeling nibbley, eat nuts or baby tomatoes with a little bit of cheese.

If you fancy something sweet, eat a couple of chunks of 70% choc.

At meals, fill up with lots of veg.

Eat foods that are lower on the GI scale, and avoid those that are higher on the scale.

Hope these help a little.

adouglasmhor

msb5262 wrote: »

I'm surprised to see a nutritionist suggesting we eat 'food-like products' rather than a bit of natural cheese.

Whey protein powder?? Yum yum :rolleyes:

I really agree with Thriftlady!
A handy bit of advice I try to bear in mind is, don't eat anything your grandmother wouldn't have recognised as food. Maybe these days we need to think of that as great grandmother, but it pretty much works for me...

I am lucky then, Dad's grandmothers were both Scottish but Mum had one Scottish and One Sri Lankan, I can still have curry

misskool

Fire_Fox wrote: »

Use Splenda or Xylitol in place of sugar, but ideally wean yourself off sweet stuff as much as possible.

I'd agree with almost everything except the Splenda and Xylitol. If you want a bit of sweetness, you can buy raw honey to use instead of processed cane or beet sugar. Molasses too if you can handle the taste (I'm not a big fan).

r.a.i.n.b.o.w

lisa26 wrote: »

If you're going to have something sweet on your porridge then honey is better than syrup or refined white sugar as its a natural sugar and doesn't give you the same sugar rush.

Your pancreas doesn't know that, and releases insulin the same as it would any other sugar. So yes, you will get the same sugar rush.

tara747

greenbee wrote: »

I have fruit and maybe a spoonful of honey with my porridge (depends on the fruit). This gives me a range of different carbs, so the fruit/honey is instant energy to wake me up, and the oats are longer-lasting... that's the theory anyway! It also means that with a glass of juice I've had 2 of my 5 a day, and if I make the porridge with milk that's my calcium sorted.

Your post really is fab and you have covered almost all the bases - so with that said, I hope you don't mind me saying that it is better to eat a piece of fruit than drink fruit juice as you get the fibre that way as well as the sugar. Whole fruit is also very portable and convenient!

I know that you know this but am saying it for the benefit of lurkers/those confused about nutrition. I know lots of people who guzzle fruit juice and never eat a whole piece of fruit, and think that they are getting their 5-a-day.

Anyway, again, I hope that you don't mind me pointing this out and hope it helps someone.

tara747

I agree with those who suggest the Paul McKenna 'eating slowly and consciously' method, it works.

Also agree with the poster who said that you should aim to feel just satisfied, not full (another PMK rule!). When I was slimmer, I never allowed myself to eat enough to feel full and it works. I felt lighter and more energetic too.

Sleep helps, as lack of sleep causes you to eat more (google 'ghrelin', the hormone that is involved in this).

Drink lots of water! Best diet tip ever.

Re sugar, I have heard that stevia is the best natural sweetener but have never tried it. Has anyone used it? I stay away from artificial sweeteners.

HTH. As you can see from my sig, I don't exactly take my own advice all the time. :rotfl: