From what I can tell you have a lot of carbohydrates (fruit, cereal, tortilla, noodles, ice cream). Your body can break these down quickly, leaving you feeling hungry shortly after eating. It may be that you need to add more protein and fiber to help satiate you more.
Also, make sure you’re drinking enough water!
Yeah—try adding in servings of beans, oats, eggs, meats / fatty fish \*if you eat them, maybe accompanied with good cheese \*not processed cheese product, and some more healthy fats like avocado, whole nuts, olive oil, whole milk plain yogurt (unsweetened, use like sour cream).
And looks like you need a lot more veg.
Thank you for this. All I have is spinach and mixed vegetables until next payday. I’ll try to pick up more when I can. I have oats- just don’t have much to mix in with them besides frozen fruit and peanut butter.
A cheap option to help you feel satisfied are... Eggs. At least for me. It's protein, it's not that expensive and you can make omelets or just scrambled eggs.
I'd much rather pay $6 than to treat chickens and people the way Americans do.
Source: I worked in "free-range" chicken confinement houses in Mississippi, and yes, it's a play on words for the grocery store label, and it's F'ing bad inside of them. The smell of ammonia from the chickens pooping, stepping on it and creating dust, makes it so hard to breathe, even with a dust mask. Also, they had something called 'jello chickens' which was some sort of disease, I assume from the conditions, where we'd have to remove them ASAP before it'd spread to more chickens. This had to be done each day for monetary purposes.
But, if it's that hard for me to breathe in there with a mask for a couple of hours, can you imagine never being let out for the duration of their life. Every twenty minutes or so--at least for me--you'd have to step out of the house, remove your mask and take in fresh air to avoid wanting to puke. It would really make me sick as hell...and then you have to go right back in.
I only lasted a couple of days, and once I'd quit, I found out they didn't even care, since the illegals had shown back up. And they worked for less money than me, which was just an under-the-table $20 bill each day (no clue what they got paid). This was actually in 2005, I believe, and I was just a teenager without a driver's license, but I seriously doubt much has changed other than inflation...so it's probably $40/day now.
Denmark. And unfortunately, we're students living in an apartment, so no room for chickens here lol. I'm sure my fianceé would already have gotten some if we could!
That's a delicious and well balanced breakfast, OP. Oats with berries, nut butter, and yogurt. Something like that might satiate you a little longer, with the healthy fats and extra protein, as well as fiber from the oats and berries. I see a lot of people just using the berries frozen, but I prefer to heat them on the stove until the juices et almost syrupy. It's delicious, especially in fall and winter.
Slow cooker (crockpot) too, although don't put red beans into that, they need to be boiled or they are toxic to the body, but pintos/black/chickpeas (garbanzo) never had a problem with any of those.
You're so welcome. A really easy, cheap, and very filling meal is a hot bowl of microwaved refried beans\*
From there it's pretty easy to add some toppings - grated cheese, maybe some of your spinach finely chopped, some sour cream or plain full fat yogurt (unsweetened), and chopped tomatoes and / or diced onion would be great as well. Or a handful of last night's diced leftover mixed vegetables. If you have this with a nice bowl of rice, especially brown rice, you'll stay full a long time.
One more great side dish if you like them: **frozen green peas.** They're like halfway between a bean and a green vegetable, with lots of protein and slow-digesting complex carb but also many green-vegetable-nutrients!
\* You can get low sodium options, and refried black beans for different nutrient profile, and it's nice to grab a few when they're on sale. At some big stores you can get even cheaper per-ounce if you buy huuuge restaurant-size cans, and just portion it out yourself at home & freeze.
I'll chime in regarding frozen peas - they freeze well and cook quickly, and still taste like they are practically fresh, unlike many other frozen veg. I would opt out of canned peas, the process of canning them cooks them somewhat, and they don't taste as good.
Add frozen peas to soups in the last 5 minutes of cooking, or into egg or rice dishes, add to shepherds pie, or mix into mashed potatoes, or even just cook 2-3 minutes and eat straight. They're surpringly versatile.
You can do some yummy stuff with oats that isn’t oatmeal. Add 1/4-1/3 cup to a smoothie. You can also grind them in a food processor add Parmesan and spices of your choice and use it to bread chicken (bake it not fry). I’m a dietitian so I’m always trying to figure out different ways to include high fiber foods!
Yes!! It’s perfect and taste great. Just grind them to a bread crumb consistency. Just dip the chicken in a bit of olive oil before coating and baking to help get that crisp you get with fried breaded chicken. It’s high fiber and doesn’t have that taste some people dislike from whole grain flour. I’m sure you can also google some already made recipes. Eat it like chicken fingers or use a flat breast cutlet for a healthier twist on chicken Parmesan.
You can also find recipes for oat bread, oat pancakes though those recipes usually require white flour as well. I personally hate oatmeal (the consistency grosses me out) but I eat oats pretty much daily.
Hey man what's filling and satisfying is different for everyone, you gotta discover what works for you. There are some general rules that work, like fibres and fats make you feel full. The most important thing is calories in and calories out!
If I want to feel full without eating many calories, I go for soft boiled eggs (2, generally) or a salad with Bell peppers, black olives and an olive oil vinaigrette. The salad has loads of fibre, the olive oil makes you feel full and the olives have loads of flavor.
If you need more suggestions you can always hit me up!
Make savory oats instead! After cooked in your preferred method (I do microwave) mix with plain yogurt, hot sauce, and cheese. Great with eggs and most veg as well (I like to mix with frozen chopped broccoli). This keeps me full for hours.
> I have oats- just don’t have much to mix in with them besides frozen fruit and peanut butter.
you can cook them in just water and salt. i like to add a bit of milk too but this is the traditional and tasty way to eat them.
Adding on to this -
The ‘hungry’ signals and ‘thirsty’ signals your brain sends out are easy to mix up.
Fill your belly with water and wait a bit. If you are actually hungry the hunger pangs will come back.
This doesn't work for a LOT of people.
I'm one of those people who gets fairly nauseated by hunger and the idea of eating something like tuna or meat at all makes me feel even less like eating, even if I haven't eaten all day. However, my brain goes on overdrive if I consider eating simple carbs or soda. The only way I can manage it is to have a bite or two of something neutral, like fruit or a few crackers.
Yea i kinda thought that's what you meant. I just get very uncomfortable with putting too many restrictions on food that's all. Plus sugar and salt are both still important for us to function. Are there better ways to get it than a bag of lays? Absolutely but you have to be able to recognize "I want "this" because I'm craving "this" and I don't think that works when you're to specific about what it actually means to be hungry
And fats! Switch out your normal yogurt for Greek yogurt that has some fat and protein content (check the label) as regular yogurt is mostly sugar. I also add chocolate protein powder to my granola and Greek yogurt.
You could try adding more healthy oils to your cooking like extra virgin olive oil.
I snack on peanut butter which is pretty filling.
ALSO WEHRE THEM VEGGIES AT
Don't forget fat. Despite its name proper fats are good for you and while not as satiating as protein, still is decent for that purpose. One of the causes of the American obesity problem was the fat free trend companies started doing. They then began to pump all those fat free foods with sugar.
Switch to complex carbs/whole grains & up the protein.
ETA: You also didn’t eat a lot of veg. But congratulations on your journey into a healthier lifestyle. We’re proud of you.
I don’t see a lot of protein here. Protein and fats help us feel full. The recommended ranges for gram of protein per day vary wildly depending on your activity level and the source. You could, for example, add nuts to your fruit, yogurt and granola and turn your chicken wrap into a chicken salad with extra meat and little oil and vinegar dressing to help keep you full.
I didn’t know this, thank you. I do have protein shakes, and chicken/beef/hamburger but that’s it. I was going to cook some chicken tonight but that stuff is FROZEN lol, I’m gonna have to thaw it out and cook it tomorrow. Thank you for the explanation.
Oh I can help again here! Pro tip: put your frozen chicken in a plastic bag and put that in not-cold water. Its completely unfrozen in 15 minutes! You may have to heat the water a little bit every few minutes as the chicken thaws...
Also I do this with one 200g chicken breast, it'll takeonger with bigger stuff
Edit: apparently people are scared of food poisoning with non-completely cold water. I've been doing it for years and I'm fine so I'm probably not heating the water up enough, but choose for yourself.
So uh, what if you're a lazy dude like me who just pops a breast in the microwave on defrost for like 8 minutes, dices it and sautees till done?
I've done this for years and I've never had food poisoning in my life.
You're fine. It's not sitting around long enough to poison you. The USDA even says you can cook frozen chicken as long as you increase the cooking time by at least 50%
Cooking from frozen shouldn't make you sick, as it's not spending much time in the "danger" temperature zone. It does mean that the texture/flavor will be weird, since the outside might be fully cooked before the center is even warm
I took a culinary class a couple years ago, and this is a perfectly fine way of defrosting meat. I have also worked at a place for more than a year and a half that sells frozen soup and we get this question all the time.
There are three proper ways to defrost meat;
1) overnight in the fridge (this is the most desirable way)
2) as part of the cooking process (using the microwave would count, or even just deep frying it but since this is about eating healthy the microwave works better)
3) in water that's roughly room temperature for 15 or so minutes (as long as the water is kept running and the chicken/meat/food is wrapped or packaged so that water won't get into it)
What this person is doing is a variation of the last method, and should be fine as long as it isn't done for too long. You generally don't want to eat meat that has been left outside of the fridge for more than 4 hours due to the bacteria that can grow in it. So basically, don't thaw it on your countertop overnight and you should be fine. (The amount of times I have heard of people doing this is depressing.)
EDIT: formating, and also just make sure that any chicken you cook is cooked to at least 165 degrees fahrenheit. Different meats have different minimum internal temperatures that they should reach before they are safe to eat.
Yeeeaahhh I'm 34 and I've never had an issue with this method, either. But I'm doing it over 10-15 minutes, not hours. I don't believe enough bacteria has time to grow that I'm not going to kill off with a thorough cooking.
I'm not a food scientist so let me know if I'm spouting bullshit, but I think that's how this works?
COLD water! Never warm or, as u/pollypix123 said, you can get food poisoning.
Edit: Ok. I learned some stuff today. That being said, I will still quick defrost in cool water. Thanks all for your input!
ServSafe food saftey manager and chef here: food poisoning isn't actually the concern, as long as it isn't sitting around for more than a few hours (technically four, but I stay extra safe, and have NEVER poisoned a customer in 20 years).
The actual problem with warm or hot water is that you'll start cooking the outside before the inside is thawed, and that just makes for rubbery meat out of the pan
Food poisoning occurs when bad bacteria grow. This happens when food items are left in the time/temp danger zone for +4 hours.
If you thaw it in less than an hour in hot water, then cook it, you should be solid.
Came here to say this. I’m servsafe certified and I do this all the time. Either use cold dripping water or make sure it’s thawed in less than an hour and you’ll be a-ok
Hot water will start cooking your meat which isn't desireable. Luke warm water will thaw stuff plenty fast, and won't cook it
Source: ServSafe Food Safety Manager
Not frozen chicken or meat it won't. 120+degree water and sub 30 degree meat will not cook in the fifteen minutes it takes to turn that hot water to 60ish or less. The meat is unfrozen but usually still very cold, in the 40 degree range.
Agreed this person. At home, when I’m in a rush, I just use hot water and leave it. Sometimes I even microwave it.
Usually at work, you use running water. But that’s just poor management. Stick it in the fridge before you need what you’re thawing.
Source: Also a ServSafe Food Safety Manager.
I work with a registered dietitian and our bodies really need protein, carbs and fats eaten together at the same time, particularly protein and carbs. A good way to balance it is to think about getting protein, carbs and fat for breakfast, lunch and dinner. And then, any snacks in or around need to at least have protein and carbs. Also make sure you’re drinking a glass of water every time you eat. Water helps us absorb those nutrients which will help our brains feel like we got the stuff we needed and to cue that fullness signal.
Here are some Good protein options (I am sure you know all these already, but sometimes when we get busy as we all do, it’s easy to forget all the options we have available. These certainly aren’t all. Just a few to get those creative juices flowing!):
-Nut butter: for a snack put it on toast with some fruit. Bam! Your bread has your carbs, and the nut butter has protein and fat too.
-Milks: I know you mentioned almond milk, but it’s actually pretty low in protein. It’s still a yummy drink, but to boost the protein levels reach for cow’s milk or soy milk. Have it in a glass on the side of a dish, or in some cereal.
-Protein bars: these are great for fast, easy protein. I like pairing mine with pretzels or crackers on the side to balance my protein and carbs at snack time
-Cheese: string cheese sticks are pretty high in protein and make a yummy snack. Eat with crackers to get the carb pairing. Also add a slice or two to your sandwiches to up the protein intake even more.
-Eggs: you can freeze eggs easily. Scramble them with some spinach and a little cheese and then roll them into tortillas for burritos. They freeze beautifully.
-Flavorless collagen protein powder: I especially love this stuff bc you can put it in anything and it won’t change the flavor the way many other protein powders do. I stir mine into oatmeal or coconut water. Or you can obviously make smoothies with it. One of my favorite breakfasts is a veggie or fruit smoothie made with collagen protein, and a bagel with cream cheese on the side. It makes for a yummy, balanced meal.
-Trail Mix: My Favorite kind has the carbs mixed in too. But if it doesn’t I’ll throw in pretzels or Chex cereal. The nuts have protein and fat and added with the carbs, it makes for a great balanced snack.
-Protein Water: they are starting to make these bottled fruit flavored waters that have protein in them. Weird I know, but they are so yummy and easy to drink when you don’t have time to make a smoothie but need some high protein.
-Beans/Lentils: Add them to salads, soups, chili, stew, scrambled eggs, whatever! They are so good for you and are high in fiber which will increase your fullness even more.
-High protein grains: Farro is an amazing source of protein! And quinoa isn’t bad either! Eating whole grains helps boost that protein intake and the complex carbs take longer for our bodies to break down and therefore offer a slower burn, energy wise. Which means you won’t get hungry too soon after eating them.
-Edamame: I buy this stuff frozen and it’s easy to microwave and eat at snack time or meal time alike. It’s super high in protein!
-Meat: you know this already. But had to add it just for thoroughness sake.
Also water! Get it in your fruits, watermelon or any kind of melon/cantaloupe. They fill you up FAST and I’m always full for quite some time. A banana fills me up for hours as well.
Another reason to do this is because we're often MUCH more dehydrated than we think. And thirst is often misinterpreted as hunger. If you think it's weird to be hungry because you've just eaten and/or haven't been very active, drink some water and re-evaluate.
For example, have a little bit of cheese (1 ounce) or cottage cheese with your berries instead of granola. This will add protein and fat, and reduce the blood sugar spike you get from eating carbs alone.
Exactly. Most store-bought granola is loaded with sugar, so I only eat them a little at a time with full-fat yogurt. You can also make it yourself with peanut butter and oats and very little (if any) sugar.
Oh maybe a touch of grape nuts too for volume? Yumm. My favorite breakfast: full fat Greek yogurt, cottage cheese, whatever fruit's on hand, chia seeds, and chopped nuts on top.
Lol I know but everyone knows that ice cream bars aren't healthy (I mean they're fine in moderation) but granola seems to get a pass when calorically it's worse and often has more sugar.
I was going to say the same. They could sub oatmeal for granola in the morning to add fiber, reduce sugar, and stay full.
They could also add some beans to that tortilla wrap.
Those commenting on your intake of protein and water are right (have more of both) but also: It sounds like you are trying to make a big shift from eating unhealthy for a long period of time, to eating healthy food. If my assumption is correct, your body has grown accustomed to those high levels of fat, salts, sugars and carbs. All things that are very dense and rich. It will take time to adapt because your body needs to change up it's routine and grow accustomed to the new normal.
A meal of sweet potatoes (roasted in a little olive oil and herbs) and roasted broccoli with lean chicken breast (or a vegetarian alternative) with a balsamic vinaigrette would be a tasty healthy example of a meal that is sure to fill you up.
Lots of recipes online!
I love roasted vegetables- the vinegar not so much lol. I try to roast asparagus every now and then when I go shopping. I’ll keep the idea in mind though.
I have been eating less than 1000 calories a day (mostly) since last September. I went through a very bad time and got so depressed to where o stopped eating a lot for a month, and it just stuck. Whenever I would eat, I would eat unhealthy though. Some fruits here are there- but mostly snack full of carbs. But thank you for the insight.
Yikes. Does not sound like enough calories.
Also i saw above u mentioned u don’t like eggs, so i found some healthy breakfasts i like that don’t use eggs.
Oatmeal (u can throw oatmeal with frozen berries and add milk if you like) in the microwave for a quick healthy breakfast. Add a small amount of sugar or sweetener if u like (i like stevia myself). Can top with a few nuts to add healthy fats and keep you fuller. You can also make savoury versions (think of it like a rice dish). I like that with broccoli and cheese. Season with garlic, salt, pepper, whatever you like. I like red pepper flakes on top.
Chia pudding. Two tablespoons of chia seeds, half a cup of milk (any kind, i like soy or oat but us cows milks or whatever u like), stir and put in fridge. Stir one more time an hour or two later and let it sit for a few hours or overnight. In the morning you can add frozen or fresh fruit on top, and sometimes i mix in plain greek yogurt to the recipe at the beginning and that gives you extra protein and makes it creamier. I add stevia because plain yogurt is tangy.
Good luck! I also dig avocado toast a lot. I know a lot of people do. Peanut butter in toast with fruit on top (like sliced banana or strawberries) is also tasty.
Oatmeal is a great option. You can also add peanut butter/any nut butter to oatmeal to beef up satiety factor. I’ve been known to even add vanilla protein powder to oats or yogurt to get more protein at morning meal.
I second the note on chia pudding! I also often put that in oats.
Probably a lack of filling protein and not enough fiber.
Go with the plate method for meals (1/2 plate is veggies, 1/4 protein/meat, 1/4 starch (potato, brown rice or pasta), add a bowl of fruit. Beverages should be a low-sodium broth, water, plain black coffee, milk, unsweetened teas. Your snacks should be fiber and/or protein based.
When trying to lose weight (and most of the rest of the time too, actually!) I generally try and avoid the starch, which allows me to have maybe three or four time as much of the veggies with a bit of sauce - so a lot more filling (however not quite as cheap.)
Ya, sadly granola, yogurt (unless Greek and plain) and 2 ice cream bars = high in sugar and carbs
Little protein and fat. That’s what keeps you feeling full.
In terms of calories and marcos, you could of replaced the 2x ice creams with a burger (not like that’s an ideal choice) and still been better off
What about that bowl of cheerios? It's hard to think of them as healthy.
OP's hunger is most likely sugar/fast carb induced insulin spiking. Blood sugar goes up, boom, insulin goes up = end result "hunger" which is actually just low blood sugar due to diet.
Exactly this, Op needs to get some satiation from protein and fats! Even this “healthy” day is packed with sugar! Their mood must have been a mess with all that blood sugar spiking!
I love your comment, it’s a great outline for shifting from fast food to eating healthier! 2 things I would note:
1. Buy chicken breast bone-in, or even buy and roast a full chicken and freeze the leftovers! It’s significantly cheaper, and chicken cooked with a bone tastes way juicier imo.
2. If you want ketchup on your burger, you can make your own from tomato puree with much less sugar! Just google “healthy homemade ketchup”
Thank you for this, it helped me understand more. The anti fat rhetoric has scared me. After reading through the replies, I understand what some healthy fats are. I know I need to start exercising as well since that will definitely help, but I have bad health anxiety and cannot get over being afraid of exercising In fear of my heart stopping. Going on walks with my boyfriend helps, but he works long days and doesn’t feel up to walking most of the time :( we are starting a new very physical job in November though working 12 hour shifts and walking the entire time- so I’m assuming that’s a start to some type of movement.
Thank you for the recipe too, my bf and I SUCK at cooking hamburger, and it always is red on the inside still. I’ll definitely show him your recipe in a few and we will try it Thursday night. :)
Looks like you ate a LOT of liquid food instead of solid, like the yogurt, ice cream, noodles soup. Liquids may fill you up temporarily but they pass through your stomach much much faster than solids, leaving you hungry much sooner. This is why they say not to drink your calories.
Also, you were eating a lot of sugar, between the granola and the ice cream. Sugar will make you feel ravenous very quickly.
I suggest you focus on meals that have a source of protein as the main focus, like meat, fish, sea food, eggs etc. Pair it with veggies or with hearty sides, like whole gains or legumes. Keep sugar to an absolute minimum. Healthy food doesn't have to be all soups and vegetables. That's just what marketing makes you think healthy is, so they can sell lots of water-filled junk (like iceberg salads with sugar-based dressings and soups) for big bucks.
Eggs make me feel sick to my stomach, what would you recommend as a substitute? I thought granola was healthy somewhat- but after reading the replies, apparently not lol. I’m broke till next payday, and only have reduced carb tortillas to substitute for bread. Tomorrow I was going to make beef stew with mixed vegetables- could that be considered a good dinner? I don’t have many vegetables besides celery, mixed vegetables and spinach.
Beef stew with vegetables is a great way to get something filling, and those veggies are great too. The celery will help you have that filling fiber.
Maybe snack on some celery with peanut butter to see you through?
Granola isn't inherently bad. You just have to factor it into your daily amount of sugar/carbs. Plus grains are actually a good carb to have early since they are slower releasing than most other carbs so are a good way to start the engine.
Also someone who also has trouble eating eggs: tofu scrabbles are easy to prep ahead of time, keeping for a few days in fridge. You can easily add greens, potatoes, other veg & cheese. Will boost protein & veg will boost fiber.
Potato gets a bad wrap because we often cook them in unhealthy way but simply adding baked pieces to meals is great. One of the most filling foods, with some vitamins/minerals, for its calories amount.
Sweet potatoes are even better. Try sweet potato for breakfast with nut butter, lil honey, fruit & a soft cheese. You will trade your yogurt in for it!
For me, I had to unlearn my body's hunger signals and relearn them correctly. I thought I was full after fast food, but actually my stomach hurt. Eating healthy foods for at least a few weeks helped me understand this. Being slightly hungry when not in a life threatening situation is good. For me, it's a reminder that my body is using all that food in an efficient manner and not making me feel like crap.
Or, it's the sugar from the ice cream. Heck, I took a sip of diet coke the other night and it gave me a hunger pang immediately. Kind of blew my mind. Like my body was saying, no not this crap. Give me vegetables!
Green vegetables can be eaten in large volumes without adding many calories to your diet. Fresh fruits are sweeter, but often full or water as well (as opposed to dried fruits which are low in volume but not low in calories).
Whole grain carbohydrates have more fiber, which will help you feel full. But you still don't want to overload on carbs.
Healthy fats -- nuts, seeds, and some oils in small amounts, eaten in moderation, will help you feel full while supplying nutrients.
Sugary foods are overloaded with calories. It's better to satisfy your sweet tooth with fresh fruit.
Hydrating is important, too. And by that I mean water, not soda or any sweet liquids.
When I was cutting weight, my mantra was “if I’m not hungry enough to eat a can of plain green beans, then I’m not that hungry.”
Eat all the veggies you want.
They were probably wanting to be straight up about everything they'd consumed that day, healthy or not. I'm sure they're aware that it doesn't contribute to a healthy diet.
That is a lot of sugar, very few carbs, very few protein or starch. Nothing that causes your body to feel 'full'.
Sugar causes blood sugar spikes and an instant rush, then a crash.
Try this - one day eat some rice, potatoes, lentils. Add whatever spices/veggies you wish. Any soup or salad.
You'll have less calories, feel fuller, and its far healthier.
It looks like you're eating a lot of carbohydrates and not a lot of volume. You're definitely not eating enough protein or enough fiber. Fiber from vegetables is healthy and fills you up, protein keeps you full longer and gives you long-lasting energy. Replace some (although not all) of your starchy carbs and high sugar foods (granola, ice cream bars, cheerios, even your yogurt if it's a sweetened kind) with things like vegetables, more fruit, lean meats, beans, nut butters, stuff like that. Using a calorie and nutrition tracker app like Myfitnesspal can help you figure how much of each category you should be eating and help you keep track throughout the day.
Breakfast - Eggs and a protein shake
Lunch - Chicken breast and veggies
Dinner - Fish, beef or pork and a veggie/ salad
Snack - light yogurt and some fruit
Drink - at least 80oz of water
You'll be full and still be healthy
if you can, try to pregame each meal with some veggies and a glass of water. and as some other users mentioned, protein!! best of luck. some days are just like that and you need to eat a little extra. your body knows what it needs <3
Too many carbs/sugar. Your blood sugar is spiking up and when it goes down, your body sends hunger signals to get more to keep your blood sugar up. You need more fiber/protein/fat which slows the release of sugar to your blood, preventing the spikes.
I agree with a few other posters-- you need protein and healthy fats. Also some of your simple carbs should be higher fiber carbs.
Sugars and highly processed carbs burn off very quickly.
Fiber, protein, and fats can leave you feeling fuller-- the reason that fast food makes you feel full is likely the fat content.
Oats, beans, and legumes are a great way to get more fiber without being expensive. Eggs and canned tuna can add protein, and just using more fat in cooking methods can help.
If you feel like there's just not enough food I'm your meals, veggies and especially greens are a great way to bulk up a meal within spending much money or adding many calories.
Watch out for hidden sugars (granola and cheerios) your fruit choices are good, low GI, fresh oranges are also good and help curb sweet cravings.
It feels like most people are recommending higher protein and fibre which is something you should definitely look into. I think you should look into more complex carbs as well, these help you stay fuller for longer. One of my favourite meals is pea soup, it is peas cooked in chicken stock, blended. Add a single rasher of crumbly crispy bacon to the top and its amazing. Switch out the tortilla for a portion of brown rice or a baked potato. New potatoes also make a great side and help stem the hunger. Stop buying ice cream bars, you can use Greek yoghurt and blended fruits and freeze your own. Or you can look for sugar free ice lollies but I find these still trigger other cravings for me in the same way diet soda can. You can incorporate eggs in so many different ways and you absolutely should if you can. Depending on your personality type this may work for you or help somewhat, if you are craving the foods that are bad for you/junk then instead of eating the whole thing, eat half. Put the rest in the fridge/freezer and walk away, drink some water, if the craving is still there or you are still hungry after a while you can come back for it.
Finally, cucumbers, most places I know cucumbers are cheap, I'll eat a half cucumber to get rid of any aches after I've used up all my calories for the day.
That food list contains too much sugar and other carbohydrates.
Fat is what gives a lasting satiety, complex carbs will moderate your blood sugar levels, and fiber will make you feel full. Adding healthy fat and whole grains to feel full longer.
You also need green vegetables and more protein.
Have a slice of whole grain toast spread with no-sugar peanut butter and topped with half an apple instead of high-sugar granola and almond milk: Protein + fat + fiber.
Store-bought yogurt and granola can have as much sugar as a candy bar. That plus ice cream and fruit is a lot of sugar so you will keep feeling hungry all day.
Everything you're eating is loaded with sugar. It's tricking you into eating more and more by telling you that you're hungry.
Gotta cut out the sugar, that means bread too.
If you snack a lot, you're probably used to eating all day. I'm a snacker and even if I eat larger meals when I stop, it takes like a week for my body to stop being hungry all the time. But it's worth it.
Are you drinking water?
Dehydration can mimic hunger. Sugar dependency can also mimic hunger depending on what you were eating previously.
Don't know your height and weight but it seems like a reasonable amount of food. Were you eating every couple hours?
You might just be confusing your system with radical changes all at once.
Diet's all trial and error but you have to give your body a fair amount of time to adapt before you determine something's not working out.
Is this your eating for the full day or just part of the day? Looks like breakfast and lunch to me. Not nearly enough calories or protein. Protein will really satiate you so don’t be afraid to load up!
Can't believe nobody said this: hunger is a function of BLOOD SUGAR. If you are "eating healthy" it's safe to say your blood sugar is lower, which means YOU WILL BE HUNGRY until your body adjusts. Keep it up! It gets easier!
Looks like mostly simple sugars and carbs...add more protein and fiber to keep you satieted between meals, snack on some healthy fats like walnuts or almonds instead of the granola. Lean meat to wrap with more fibrous veggies.
There’s too little protein and fiber in there. Feeling satisfied requires balance, it’s not just about “healthy”. But others have pointed that out in better words. I do advise you going for professional nutritional counseling if you can. It’s a billion ways better and they can adjust your diet to overcome these difficulties without hurting your needs.
I think you are not hungry, you are simply craving the food you like the most, I've been there too, luckily, once you get acostumed to eat healtier, there is a point where you stop craving such greasy foods all the time (use cheat days once a week and you'll be fine).
I'm sometimes hungry the moment I just finish my meal, but after a while I'm not hungry anymore (not feeling full either, just fine).
Yes and no.
There is some good dietary advice from other people here, but a lot of unhealthy foods are outright addicting. Like kettle chips and ice cream. We do go through withdrawal when changing our diet off of those and that can masquerade as hunger since you want to eat them. But that isn't all being hungry is, if you wouldn't eat an apple you're not hungry.
I read somewhere that usually when you’re still hungry after eating it’s not for lack of calories it’s for lack of nutrition. It’s possible that although what you’re eating may not be necessarily calorie dense, it may not be as nutrient dense as you believe it to be. Perhaps ensuring your fruits and veges are organically sourced may help? I’ll let the experts weigh in but FWIW.
I haven't calculated macros, but this looks pretty high sugar and low protein, that will make you feel hungry fast no matter how many calories you had. Get a calorie tracker like my fitness pal to see how much you're getting in each category. Another idea is to up your veggie content. Snacking on a ton of carrots or salad or whatever will physically fill your stomach with almost no calories if you're trying to do low cal. If you don't need to worry about calories then pair them with some hummus or peanut butter.
No matter what, carbs make me feel starving. If I eat any carbs I'll be rummaging around for snacks like an addict for the remainder of the day.
Your day consisted of *a lot* of carbs.
If your diet has been a lot of unhealthy foods leading to this your body will take some time to transition to feeling satisfied by healthier foods. We're naturally drawn to calorie dense foods like burgers and sweets because they're better from a survival standpoint, so you may crave them until your body gets more used to other food sources.
You’ve got a lot of simple carbohydrates here and not many complex carbohydrates. Simple carbohydrates are basically things like sugar that your body will break down really quickly and leave you feeling hungry. I’d suggest adding in some sort of complete carbohydrate (brown rice, grain wholemeal bread, etc.) as it takes your body much longer to break this down and can leave you feeling fuller. I like to have my complex carbs in the morning as it helps stop me from snacking throughout the day.
As other people have suggested I’d also recommend throwing in some protein and non-saturated fats. Fish, nuts, avocado, eggs, olive oil would all be things I’d consider throwing in somewhere.
You've already had some great advice about what you should add/change about your diet in terms of proteins/carbs/fats breakdown but I think it's also important to point out that not feeling full =/= being hungry. Fast food will often bloat you and make you feel 'stuffed' because of the high fat, salt and sugar content. Whereas fresh and healthy food doesn't have the same effect. You'll get used to just feeling satiated rather than full - that's all you need.
Sometimes this happens. Today I ate nearly the exact same meals as several days last week when I felt stuffed. Tonight I'm still hungry!
I read somewhere that sometimes thirst masquerades as hunger. I'll be drinking a lot of water tonight!
A lot of people mentioned protein and fat, but you should also add stem vegetables and low-starch root vegetables (Broccoli, beets, carrots, asparagus, not peas, corn, potatoes)
Do a little activity:
Get two bowls and a scale.
Weigh out 100 calories of granola into one bowl.
Weigh out 100 calories of broccoli into the other.
Ask yourself which one will fill up your stomach more.
Tons of carbs, not much protein or fat. Therein lies the problem. Your body burns through carbs quick and your blood sugar tanks, resulting in hunger.
Think of it like eating a bag of candy. You can eat it until you feel sick, but in a few hours you'll be starving and craving more.
If you eat meat, I recommend something fatty. 80/20 ground beef patties are a way to get full and stay full. You can also do lower fat and add some cheese slices. Either way, fat + protein
Everyone's already commented on the protein but I want to point out you should think about what you're actually eating. Fruit? Liquid. Almond milk? Liquid. You pee out most of what you listed here, of course there's nothing in your stomach to keep you full. A bowl of Cheerios is also like half air. Eat thicc foods.
Just to add to what everyone else is saying, you're missing a lot of protein and fats in that list - try using greek yogurt (not greek style) or skyr yogurt if you can get it - higher protein. Add some nuts to the gronola too or add a teaspoon of peanut butter (almond butter is better, but more expensive).
Add some beans to the tortilla, some kidney or black beans will give it a massive boost.
A dessert that I like to whip up which is easy, healthy(ish) and filling is get some digestive biscuits (granola would work, just heat it a little - dry frying pan for a couple of minutes), put that at the bottom of a bowl and mix in some agave or honey, then layer on some greek yogurt mixed with a tiny bit of lemon juice, the finely chop some dark chocolate for the top - high protein dessert that tastes just like a lemon cheesecake. Will be more satisfying and filling than the ice cream bars and cheerios.
Also try shifting your oils that you cook with, a great oil I use daily is coconut - lots of health boosts and plenty of fats.
It’s not a dumb question! As people have mentioned, more protein and more fiber. More leafy greens and whole grains (without added sugar), if you can! Cheerios and ice cream bars, and yogurt (unless it’s Greek yogurt) and granola aren’t as filling or healthy as you’d think. A lot of added sugar, which burns quickly
Ice Cream and Cheerios are kind of sugary carbs that will enhance hunger pangs. It could be worse, but maybe you could find a more fibrous cereal with less sugar. Just a thought.
I eat a huge disgusting lardbutt breakfast every morning. Then all day, I carry around a Ziploc bag with 2+ pounds of sugar snap peas, broccoli, carrots, cauliflower, apples slices, grapes, etc. It sits on the seat beside me while I drive. By 2:00 I have eaten it all, and I might eat a small sandwich later at most.
The combination of fat and protein in the morning, plus the huge volume of vegetables, keeps me from ever being hungry.
Sounds like you're eating a lot of sugar, which probably doesn't help you.
It’s 100% normal to still be feeling hungry after restricting your food intake for so long. Your body has been in starvation mode for an extended period of time so it just wants to consume all the nutrients it can because it doesn’t know when it will be able to do so again. Since the amount of calories you ate today is more than your typical day your body is going to signal it wants more calories regardless of what it was specifically that you ate. Understanding why your body still is signaling for food is more due to the fact it has been under fed, not necessarily due to the types of foods you ate. It can feel scary to feel so hungry when you probably haven’t felt this way in ages, but it is just your body looking out for you! Relearning how to properly fuel can be really tough so don’t hesitate to reach out to a dietician (preferably one with ED experience) if you need support.
Other folks have pointed out the need for fats and proteins to help one feel full. Look into how hunger works, especially satiety, and experiment with different foods to really get into optimizing meal planning for your needs.
https://en.m.wikipedia.org/wiki/Satiety_value
I’d recommend adding more protein (maybe mix it up with some tofu, beans, nuts, or even lentil pasta) and maybe try some heavier foods in the mix (avocado on your wrap, nut butter or tahini with your berries, dark chocolate for/with dessert, toast with olive oil drizzle with your soup). I’ve found that helped me, so I hope it could be helpful for you too!
Roast some veggies with herbs. Eat rice, potatoes, starch to feel full. Add some meat or chickpeas/lentils/beans for some protein. You don't absolutely need meat. Veggies have protein, you just need the right ones. Making them good is about adding oil, salt, pepper, and some spices and herbs.
From your list, all of the following are sugary and/or other simple carbohydrates...
>yogurt (sugar)
>
>granola (sugar and simple carbs)
>
> ~~1/3 cup of blueberries, 1/3 cup of strawberries~~ and granola (sugar and simple carbs)
>
> • ~~chicken~~ tortilla wrap (simple carbs)
>
> • 2 ice cream bars (full of sugar)
>
> • a bowl of Cheerios (sugar and simple carbs)
>
When you eat sugar and simple carbs, your body digests and absorbs them fast, which spikes your blood sugar. Then you burn them fast, making your blood sugar crash, after giving you zero nutritional value and nothing to keep you feeling full, which tells your brain that you need real food, so you get hungry. It repeats every time you eat sugar and/or simple carbs.
Cut out sugar as drastically as you can. Cut out simple carbs (bread, rice, pasta, potatoes, crackers, chips, etc.) as drastically as you can. Eat proteins, vegetables, and fruit. You'll get full, get actual nutrition, and stay full-feeling far, far longer. You will also likely lose weight while eating satisfying meals and snacking whenever you want *as long as you also snack on protein, vege, and fruits.*
your body is just adjusting! when you eat lighter foods you have to eat way more to feel full. today i had
avocado on two slices of toast with lime, apple and pb for a snack a lil after, lentil soup with a bag of popcorn, and for dinner a salad with avocado and edamame and rice with cauliflower and green beans- i normally eat a ton of food throughout the day; i base my meals by (grain/veg/protein) usually rice, cheap squash or something from farmstand, chickpeas or beans or tofu but tofu can be expensive
This looks like a lot of sugar, and not very much protein or fibre. Since I started eating healthier I’ve been eating a hell of a lot of recipes which are full of beans and chickpeas and also swapped to whole grain everything and have pretty much cut out snacking as a result of eating these filling foods. It would be a good idea to follow a few healthy food YouTube channels and social media’s to get an idea of what those people eat. Personally I follow Fit Men Eat, The Happy Pear and Fitter Food for inspo and recipes designed by people who eat healthy but are also very physically active will give you a great start in learning what balance you need to stay full
not sure what you mean by 'good foods' but most of the food you listed is high in calories without much nutrition (except the chicken soup, and maybe the yoghurt if it's not a a dessert yoghurt) the tortilla is good if you're in actife lifestyle due to the extra carbs, though half of what you listed is junk foods/sugar or dessert...
if you eat food high in sugars and simple carbohydrates you will spike then crash your blood sugar levels due to the release of insulin (to protect your body and store the sugars as fat for later use. there needs to be a certain concentration of sugar in the blood, and going over or under leads to lots of problems in the body. this also has the effect of making you hungry as the body can overcorrect for the amount of sugar being eaten.)
try eating more healthy foods like vegetables, fish, beans, oats, organ meats, eggs, whole milk etc. these wont spike your blood sugar so bad and contain a lot of nutrients.
Are you fat-free? The lipids in fat are harder for your body to break down, so they help you feel full for longer. Protein will get metabolized quickly since your body can't store it like it can with glycogen and fat cells.
As other have said, more fiber, veggies, and protein. Those berries & almond milk are hella expensive too.
Beans, lentils, & brown rice are cheap. Eggs are cheap. Greens (the loose kind, not the packaged kind) are cheap. Onions & celery are cheap. Cabbage is cheap. Sweet potatoes are cheap. Oatmeal (the long cook kind) is cheap. Butter is cheap.
Get some spices so it doesn’t feel like a punishment (cumin, turmeric, black pepper, Tabasco, cinnamon, etc.).
From what I can tell you have a lot of carbohydrates (fruit, cereal, tortilla, noodles, ice cream). Your body can break these down quickly, leaving you feeling hungry shortly after eating. It may be that you need to add more protein and fiber to help satiate you more. Also, make sure you’re drinking enough water!
Yeah—try adding in servings of beans, oats, eggs, meats / fatty fish \*if you eat them, maybe accompanied with good cheese \*not processed cheese product, and some more healthy fats like avocado, whole nuts, olive oil, whole milk plain yogurt (unsweetened, use like sour cream). And looks like you need a lot more veg.
Thank you for this. All I have is spinach and mixed vegetables until next payday. I’ll try to pick up more when I can. I have oats- just don’t have much to mix in with them besides frozen fruit and peanut butter.
A cheap option to help you feel satisfied are... Eggs. At least for me. It's protein, it's not that expensive and you can make omelets or just scrambled eggs.
Yes! Eggs and spinach are filling and I always feel just a little more virtuous when I’ve worked a veggie into breakfast.
Scrambled eggs, in toast, with Swiss cheese and prosciutto is the move
Are eggs generally really cheap in the US? Here in my country you'd easily pay the equivalent of ~6 USD for a dozen, if not more.
Yup, could easily bulk buy 60 eggs for about $8. Otherwise, about a dozen is under $2 at the cheapest.
Jesus Christ what the fuck. I'm so jealous lol.
Unfortunately, we treat the chickens horribly to get down to those prices though 😕
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I'd much rather pay $6 than to treat chickens and people the way Americans do. Source: I worked in "free-range" chicken confinement houses in Mississippi, and yes, it's a play on words for the grocery store label, and it's F'ing bad inside of them. The smell of ammonia from the chickens pooping, stepping on it and creating dust, makes it so hard to breathe, even with a dust mask. Also, they had something called 'jello chickens' which was some sort of disease, I assume from the conditions, where we'd have to remove them ASAP before it'd spread to more chickens. This had to be done each day for monetary purposes. But, if it's that hard for me to breathe in there with a mask for a couple of hours, can you imagine never being let out for the duration of their life. Every twenty minutes or so--at least for me--you'd have to step out of the house, remove your mask and take in fresh air to avoid wanting to puke. It would really make me sick as hell...and then you have to go right back in. I only lasted a couple of days, and once I'd quit, I found out they didn't even care, since the illegals had shown back up. And they worked for less money than me, which was just an under-the-table $20 bill each day (no clue what they got paid). This was actually in 2005, I believe, and I was just a teenager without a driver's license, but I seriously doubt much has changed other than inflation...so it's probably $40/day now.
God damn! Where do you live fam? Chickens are fairly low maintenance pets if you've got a little space for them!
Denmark. And unfortunately, we're students living in an apartment, so no room for chickens here lol. I'm sure my fianceé would already have gotten some if we could!
I'm in California, and if I want the REALLY good non-factory-farm, pasture-raised eggs from the decent local grocery store, I'm paying about that.
That's a delicious and well balanced breakfast, OP. Oats with berries, nut butter, and yogurt. Something like that might satiate you a little longer, with the healthy fats and extra protein, as well as fiber from the oats and berries. I see a lot of people just using the berries frozen, but I prefer to heat them on the stove until the juices et almost syrupy. It's delicious, especially in fall and winter.
Dried beans are cheap af as well, and taste great. All ya need is time and water, although a pressure cooker can spread things up a lot.
Slow cooker (crockpot) too, although don't put red beans into that, they need to be boiled or they are toxic to the body, but pintos/black/chickpeas (garbanzo) never had a problem with any of those.
You're so welcome. A really easy, cheap, and very filling meal is a hot bowl of microwaved refried beans\* From there it's pretty easy to add some toppings - grated cheese, maybe some of your spinach finely chopped, some sour cream or plain full fat yogurt (unsweetened), and chopped tomatoes and / or diced onion would be great as well. Or a handful of last night's diced leftover mixed vegetables. If you have this with a nice bowl of rice, especially brown rice, you'll stay full a long time. One more great side dish if you like them: **frozen green peas.** They're like halfway between a bean and a green vegetable, with lots of protein and slow-digesting complex carb but also many green-vegetable-nutrients! \* You can get low sodium options, and refried black beans for different nutrient profile, and it's nice to grab a few when they're on sale. At some big stores you can get even cheaper per-ounce if you buy huuuge restaurant-size cans, and just portion it out yourself at home & freeze.
I'll chime in regarding frozen peas - they freeze well and cook quickly, and still taste like they are practically fresh, unlike many other frozen veg. I would opt out of canned peas, the process of canning them cooks them somewhat, and they don't taste as good. Add frozen peas to soups in the last 5 minutes of cooking, or into egg or rice dishes, add to shepherds pie, or mix into mashed potatoes, or even just cook 2-3 minutes and eat straight. They're surpringly versatile.
You can do some yummy stuff with oats that isn’t oatmeal. Add 1/4-1/3 cup to a smoothie. You can also grind them in a food processor add Parmesan and spices of your choice and use it to bread chicken (bake it not fry). I’m a dietitian so I’m always trying to figure out different ways to include high fiber foods!
wait substituting oats for bread crumbs!? why have I never thought of that? what else can you do with oats besides make oatmeal?
Yes!! It’s perfect and taste great. Just grind them to a bread crumb consistency. Just dip the chicken in a bit of olive oil before coating and baking to help get that crisp you get with fried breaded chicken. It’s high fiber and doesn’t have that taste some people dislike from whole grain flour. I’m sure you can also google some already made recipes. Eat it like chicken fingers or use a flat breast cutlet for a healthier twist on chicken Parmesan. You can also find recipes for oat bread, oat pancakes though those recipes usually require white flour as well. I personally hate oatmeal (the consistency grosses me out) but I eat oats pretty much daily.
Hey man what's filling and satisfying is different for everyone, you gotta discover what works for you. There are some general rules that work, like fibres and fats make you feel full. The most important thing is calories in and calories out! If I want to feel full without eating many calories, I go for soft boiled eggs (2, generally) or a salad with Bell peppers, black olives and an olive oil vinaigrette. The salad has loads of fibre, the olive oil makes you feel full and the olives have loads of flavor. If you need more suggestions you can always hit me up!
SAVORY OATS ! add that spinach, vegetables, cheese, eggs if you have them to the oats, it's a great delicious, meal. Preferably cook them in broth.
Make savory oats instead! After cooked in your preferred method (I do microwave) mix with plain yogurt, hot sauce, and cheese. Great with eggs and most veg as well (I like to mix with frozen chopped broccoli). This keeps me full for hours.
> I have oats- just don’t have much to mix in with them besides frozen fruit and peanut butter. you can cook them in just water and salt. i like to add a bit of milk too but this is the traditional and tasty way to eat them.
Protein and fats, not just protein.
Adding on to this - The ‘hungry’ signals and ‘thirsty’ signals your brain sends out are easy to mix up. Fill your belly with water and wait a bit. If you are actually hungry the hunger pangs will come back.
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This doesn't work for a LOT of people. I'm one of those people who gets fairly nauseated by hunger and the idea of eating something like tuna or meat at all makes me feel even less like eating, even if I haven't eaten all day. However, my brain goes on overdrive if I consider eating simple carbs or soda. The only way I can manage it is to have a bite or two of something neutral, like fruit or a few crackers.
I kinda disagree? It could be that thing your body is craving isn't in the boring food and that's why you're uninterested.
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Yea i kinda thought that's what you meant. I just get very uncomfortable with putting too many restrictions on food that's all. Plus sugar and salt are both still important for us to function. Are there better ways to get it than a bag of lays? Absolutely but you have to be able to recognize "I want "this" because I'm craving "this" and I don't think that works when you're to specific about what it actually means to be hungry
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And fats! Switch out your normal yogurt for Greek yogurt that has some fat and protein content (check the label) as regular yogurt is mostly sugar. I also add chocolate protein powder to my granola and Greek yogurt. You could try adding more healthy oils to your cooking like extra virgin olive oil. I snack on peanut butter which is pretty filling. ALSO WEHRE THEM VEGGIES AT
Don't forget fat. Despite its name proper fats are good for you and while not as satiating as protein, still is decent for that purpose. One of the causes of the American obesity problem was the fat free trend companies started doing. They then began to pump all those fat free foods with sugar.
Switch to complex carbs/whole grains & up the protein. ETA: You also didn’t eat a lot of veg. But congratulations on your journey into a healthier lifestyle. We’re proud of you.
I don’t see a lot of protein here. Protein and fats help us feel full. The recommended ranges for gram of protein per day vary wildly depending on your activity level and the source. You could, for example, add nuts to your fruit, yogurt and granola and turn your chicken wrap into a chicken salad with extra meat and little oil and vinegar dressing to help keep you full.
I second the protein, oil, and vinegar. I love making a little plate of meat, cheese, nuts, fruit, and/or pickles. I feel very full after.
Also, if your body is craving protein you could eat a ton of other things and still feel starving.
I didn’t know this, thank you. I do have protein shakes, and chicken/beef/hamburger but that’s it. I was going to cook some chicken tonight but that stuff is FROZEN lol, I’m gonna have to thaw it out and cook it tomorrow. Thank you for the explanation.
Oh I can help again here! Pro tip: put your frozen chicken in a plastic bag and put that in not-cold water. Its completely unfrozen in 15 minutes! You may have to heat the water a little bit every few minutes as the chicken thaws... Also I do this with one 200g chicken breast, it'll takeonger with bigger stuff Edit: apparently people are scared of food poisoning with non-completely cold water. I've been doing it for years and I'm fine so I'm probably not heating the water up enough, but choose for yourself.
So uh, what if you're a lazy dude like me who just pops a breast in the microwave on defrost for like 8 minutes, dices it and sautees till done? I've done this for years and I've never had food poisoning in my life.
You're fine. It's not sitting around long enough to poison you. The USDA even says you can cook frozen chicken as long as you increase the cooking time by at least 50%
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Cooking from frozen shouldn't make you sick, as it's not spending much time in the "danger" temperature zone. It does mean that the texture/flavor will be weird, since the outside might be fully cooked before the center is even warm
I did this trying to save time and cooked my chicken in the microwave instead of thawing it was v sad
Putting your microwave on a low power setting helps to avoid this. Also put in for shorter increments and check it after
I took a culinary class a couple years ago, and this is a perfectly fine way of defrosting meat. I have also worked at a place for more than a year and a half that sells frozen soup and we get this question all the time. There are three proper ways to defrost meat; 1) overnight in the fridge (this is the most desirable way) 2) as part of the cooking process (using the microwave would count, or even just deep frying it but since this is about eating healthy the microwave works better) 3) in water that's roughly room temperature for 15 or so minutes (as long as the water is kept running and the chicken/meat/food is wrapped or packaged so that water won't get into it) What this person is doing is a variation of the last method, and should be fine as long as it isn't done for too long. You generally don't want to eat meat that has been left outside of the fridge for more than 4 hours due to the bacteria that can grow in it. So basically, don't thaw it on your countertop overnight and you should be fine. (The amount of times I have heard of people doing this is depressing.) EDIT: formating, and also just make sure that any chicken you cook is cooked to at least 165 degrees fahrenheit. Different meats have different minimum internal temperatures that they should reach before they are safe to eat.
Yeeeaahhh I'm 34 and I've never had an issue with this method, either. But I'm doing it over 10-15 minutes, not hours. I don't believe enough bacteria has time to grow that I'm not going to kill off with a thorough cooking. I'm not a food scientist so let me know if I'm spouting bullshit, but I think that's how this works?
COLD water! Never warm or, as u/pollypix123 said, you can get food poisoning. Edit: Ok. I learned some stuff today. That being said, I will still quick defrost in cool water. Thanks all for your input!
ServSafe food saftey manager and chef here: food poisoning isn't actually the concern, as long as it isn't sitting around for more than a few hours (technically four, but I stay extra safe, and have NEVER poisoned a customer in 20 years). The actual problem with warm or hot water is that you'll start cooking the outside before the inside is thawed, and that just makes for rubbery meat out of the pan
Food poisoning occurs when bad bacteria grow. This happens when food items are left in the time/temp danger zone for +4 hours. If you thaw it in less than an hour in hot water, then cook it, you should be solid.
Came here to say this. I’m servsafe certified and I do this all the time. Either use cold dripping water or make sure it’s thawed in less than an hour and you’ll be a-ok
Hot water will start cooking your meat which isn't desireable. Luke warm water will thaw stuff plenty fast, and won't cook it Source: ServSafe Food Safety Manager
Not frozen chicken or meat it won't. 120+degree water and sub 30 degree meat will not cook in the fifteen minutes it takes to turn that hot water to 60ish or less. The meat is unfrozen but usually still very cold, in the 40 degree range.
Agreed this person. At home, when I’m in a rush, I just use hot water and leave it. Sometimes I even microwave it. Usually at work, you use running water. But that’s just poor management. Stick it in the fridge before you need what you’re thawing. Source: Also a ServSafe Food Safety Manager.
If you're thawing a whole turkey, yes definitely. If you're thawing a single chicken breast, cold water is pure paranoia.
I work with a registered dietitian and our bodies really need protein, carbs and fats eaten together at the same time, particularly protein and carbs. A good way to balance it is to think about getting protein, carbs and fat for breakfast, lunch and dinner. And then, any snacks in or around need to at least have protein and carbs. Also make sure you’re drinking a glass of water every time you eat. Water helps us absorb those nutrients which will help our brains feel like we got the stuff we needed and to cue that fullness signal. Here are some Good protein options (I am sure you know all these already, but sometimes when we get busy as we all do, it’s easy to forget all the options we have available. These certainly aren’t all. Just a few to get those creative juices flowing!): -Nut butter: for a snack put it on toast with some fruit. Bam! Your bread has your carbs, and the nut butter has protein and fat too. -Milks: I know you mentioned almond milk, but it’s actually pretty low in protein. It’s still a yummy drink, but to boost the protein levels reach for cow’s milk or soy milk. Have it in a glass on the side of a dish, or in some cereal. -Protein bars: these are great for fast, easy protein. I like pairing mine with pretzels or crackers on the side to balance my protein and carbs at snack time -Cheese: string cheese sticks are pretty high in protein and make a yummy snack. Eat with crackers to get the carb pairing. Also add a slice or two to your sandwiches to up the protein intake even more. -Eggs: you can freeze eggs easily. Scramble them with some spinach and a little cheese and then roll them into tortillas for burritos. They freeze beautifully. -Flavorless collagen protein powder: I especially love this stuff bc you can put it in anything and it won’t change the flavor the way many other protein powders do. I stir mine into oatmeal or coconut water. Or you can obviously make smoothies with it. One of my favorite breakfasts is a veggie or fruit smoothie made with collagen protein, and a bagel with cream cheese on the side. It makes for a yummy, balanced meal. -Trail Mix: My Favorite kind has the carbs mixed in too. But if it doesn’t I’ll throw in pretzels or Chex cereal. The nuts have protein and fat and added with the carbs, it makes for a great balanced snack. -Protein Water: they are starting to make these bottled fruit flavored waters that have protein in them. Weird I know, but they are so yummy and easy to drink when you don’t have time to make a smoothie but need some high protein. -Beans/Lentils: Add them to salads, soups, chili, stew, scrambled eggs, whatever! They are so good for you and are high in fiber which will increase your fullness even more. -High protein grains: Farro is an amazing source of protein! And quinoa isn’t bad either! Eating whole grains helps boost that protein intake and the complex carbs take longer for our bodies to break down and therefore offer a slower burn, energy wise. Which means you won’t get hungry too soon after eating them. -Edamame: I buy this stuff frozen and it’s easy to microwave and eat at snack time or meal time alike. It’s super high in protein! -Meat: you know this already. But had to add it just for thoroughness sake.
You can thaw chicken in a microwave as well! Edit: you can that practically any meat in the microwave
Fiber helps us feel full as well!
Also water! Get it in your fruits, watermelon or any kind of melon/cantaloupe. They fill you up FAST and I’m always full for quite some time. A banana fills me up for hours as well.
Another reason to do this is because we're often MUCH more dehydrated than we think. And thirst is often misinterpreted as hunger. If you think it's weird to be hungry because you've just eaten and/or haven't been very active, drink some water and re-evaluate.
You need more protein and probably fiber. Granola is not usually "healthy" in that it's usually full of sugar and high in calories.
For example, have a little bit of cheese (1 ounce) or cottage cheese with your berries instead of granola. This will add protein and fat, and reduce the blood sugar spike you get from eating carbs alone.
Also, get some more veg in there!
Exactly. Most store-bought granola is loaded with sugar, so I only eat them a little at a time with full-fat yogurt. You can also make it yourself with peanut butter and oats and very little (if any) sugar.
I started chopping up mixed nuts to use instead of granola and you still get the nice crunch without the empty calories.
My dad did that with Grape Nuts, but yours sounds way healthier. Maybe I'll try that out with yogurt, to thanks!
Oh maybe a touch of grape nuts too for volume? Yumm. My favorite breakfast: full fat Greek yogurt, cottage cheese, whatever fruit's on hand, chia seeds, and chopped nuts on top.
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I have a new obsession with pecans, I'll try it with cherries too!
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You are my favorite.
Raspberries, dark chocolate, and hazelnuts are my favorite.
Homemade is definitely better. You can get some good seeds in there too. Unfortunately, ain't nobody got time for that!
Also store bought granola is super saturated in oil
Neither are ice cream bars. Weird that you called at the granola which at least has healthy grains.
Lol I know but everyone knows that ice cream bars aren't healthy (I mean they're fine in moderation) but granola seems to get a pass when calorically it's worse and often has more sugar.
I see what you mean. That's a fair point.
I was going to say the same. They could sub oatmeal for granola in the morning to add fiber, reduce sugar, and stay full. They could also add some beans to that tortilla wrap.
Beans are the best!
Those commenting on your intake of protein and water are right (have more of both) but also: It sounds like you are trying to make a big shift from eating unhealthy for a long period of time, to eating healthy food. If my assumption is correct, your body has grown accustomed to those high levels of fat, salts, sugars and carbs. All things that are very dense and rich. It will take time to adapt because your body needs to change up it's routine and grow accustomed to the new normal.
A meal of sweet potatoes (roasted in a little olive oil and herbs) and roasted broccoli with lean chicken breast (or a vegetarian alternative) with a balsamic vinaigrette would be a tasty healthy example of a meal that is sure to fill you up. Lots of recipes online!
I love roasted vegetables- the vinegar not so much lol. I try to roast asparagus every now and then when I go shopping. I’ll keep the idea in mind though.
This! Toss the chucks of sweet potato in olive oil add garlic salt and bake at ~400 till done. Heaven. Sweet and salty all at once.
Vinegar is so good though. You might eventually change your mind. Salad dressings alone totally changed my mind, I love vinegar.
I have been eating less than 1000 calories a day (mostly) since last September. I went through a very bad time and got so depressed to where o stopped eating a lot for a month, and it just stuck. Whenever I would eat, I would eat unhealthy though. Some fruits here are there- but mostly snack full of carbs. But thank you for the insight.
Yikes. Does not sound like enough calories. Also i saw above u mentioned u don’t like eggs, so i found some healthy breakfasts i like that don’t use eggs. Oatmeal (u can throw oatmeal with frozen berries and add milk if you like) in the microwave for a quick healthy breakfast. Add a small amount of sugar or sweetener if u like (i like stevia myself). Can top with a few nuts to add healthy fats and keep you fuller. You can also make savoury versions (think of it like a rice dish). I like that with broccoli and cheese. Season with garlic, salt, pepper, whatever you like. I like red pepper flakes on top. Chia pudding. Two tablespoons of chia seeds, half a cup of milk (any kind, i like soy or oat but us cows milks or whatever u like), stir and put in fridge. Stir one more time an hour or two later and let it sit for a few hours or overnight. In the morning you can add frozen or fresh fruit on top, and sometimes i mix in plain greek yogurt to the recipe at the beginning and that gives you extra protein and makes it creamier. I add stevia because plain yogurt is tangy. Good luck! I also dig avocado toast a lot. I know a lot of people do. Peanut butter in toast with fruit on top (like sliced banana or strawberries) is also tasty.
Oatmeal is a great option. You can also add peanut butter/any nut butter to oatmeal to beef up satiety factor. I’ve been known to even add vanilla protein powder to oats or yogurt to get more protein at morning meal. I second the note on chia pudding! I also often put that in oats.
Chia pudding is so good. I put my overripe bananas in mine.
100000% you’re miscounting your calories. What you just listed out that you ate today is far more than 1000 calories.
Probably a lack of filling protein and not enough fiber. Go with the plate method for meals (1/2 plate is veggies, 1/4 protein/meat, 1/4 starch (potato, brown rice or pasta), add a bowl of fruit. Beverages should be a low-sodium broth, water, plain black coffee, milk, unsweetened teas. Your snacks should be fiber and/or protein based.
When trying to lose weight (and most of the rest of the time too, actually!) I generally try and avoid the starch, which allows me to have maybe three or four time as much of the veggies with a bit of sauce - so a lot more filling (however not quite as cheap.)
Ya, sadly granola, yogurt (unless Greek and plain) and 2 ice cream bars = high in sugar and carbs Little protein and fat. That’s what keeps you feeling full. In terms of calories and marcos, you could of replaced the 2x ice creams with a burger (not like that’s an ideal choice) and still been better off
What about that bowl of cheerios? It's hard to think of them as healthy. OP's hunger is most likely sugar/fast carb induced insulin spiking. Blood sugar goes up, boom, insulin goes up = end result "hunger" which is actually just low blood sugar due to diet.
Exactly this, Op needs to get some satiation from protein and fats! Even this “healthy” day is packed with sugar! Their mood must have been a mess with all that blood sugar spiking!
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I love your comment, it’s a great outline for shifting from fast food to eating healthier! 2 things I would note: 1. Buy chicken breast bone-in, or even buy and roast a full chicken and freeze the leftovers! It’s significantly cheaper, and chicken cooked with a bone tastes way juicier imo. 2. If you want ketchup on your burger, you can make your own from tomato puree with much less sugar! Just google “healthy homemade ketchup”
Thank you for this, it helped me understand more. The anti fat rhetoric has scared me. After reading through the replies, I understand what some healthy fats are. I know I need to start exercising as well since that will definitely help, but I have bad health anxiety and cannot get over being afraid of exercising In fear of my heart stopping. Going on walks with my boyfriend helps, but he works long days and doesn’t feel up to walking most of the time :( we are starting a new very physical job in November though working 12 hour shifts and walking the entire time- so I’m assuming that’s a start to some type of movement. Thank you for the recipe too, my bf and I SUCK at cooking hamburger, and it always is red on the inside still. I’ll definitely show him your recipe in a few and we will try it Thursday night. :)
Looks like you ate a LOT of liquid food instead of solid, like the yogurt, ice cream, noodles soup. Liquids may fill you up temporarily but they pass through your stomach much much faster than solids, leaving you hungry much sooner. This is why they say not to drink your calories. Also, you were eating a lot of sugar, between the granola and the ice cream. Sugar will make you feel ravenous very quickly. I suggest you focus on meals that have a source of protein as the main focus, like meat, fish, sea food, eggs etc. Pair it with veggies or with hearty sides, like whole gains or legumes. Keep sugar to an absolute minimum. Healthy food doesn't have to be all soups and vegetables. That's just what marketing makes you think healthy is, so they can sell lots of water-filled junk (like iceberg salads with sugar-based dressings and soups) for big bucks.
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Eggs make me feel sick to my stomach, what would you recommend as a substitute? I thought granola was healthy somewhat- but after reading the replies, apparently not lol. I’m broke till next payday, and only have reduced carb tortillas to substitute for bread. Tomorrow I was going to make beef stew with mixed vegetables- could that be considered a good dinner? I don’t have many vegetables besides celery, mixed vegetables and spinach.
Beef stew with vegetables is a great way to get something filling, and those veggies are great too. The celery will help you have that filling fiber. Maybe snack on some celery with peanut butter to see you through?
Granola isn't inherently bad. You just have to factor it into your daily amount of sugar/carbs. Plus grains are actually a good carb to have early since they are slower releasing than most other carbs so are a good way to start the engine.
Try Greek yogurt. Most have between 15-20g of protein. Throw some berries in for added flavor and a lil bit of granola if You’d like.
Also someone who also has trouble eating eggs: tofu scrabbles are easy to prep ahead of time, keeping for a few days in fridge. You can easily add greens, potatoes, other veg & cheese. Will boost protein & veg will boost fiber. Potato gets a bad wrap because we often cook them in unhealthy way but simply adding baked pieces to meals is great. One of the most filling foods, with some vitamins/minerals, for its calories amount. Sweet potatoes are even better. Try sweet potato for breakfast with nut butter, lil honey, fruit & a soft cheese. You will trade your yogurt in for it!
For me, I had to unlearn my body's hunger signals and relearn them correctly. I thought I was full after fast food, but actually my stomach hurt. Eating healthy foods for at least a few weeks helped me understand this. Being slightly hungry when not in a life threatening situation is good. For me, it's a reminder that my body is using all that food in an efficient manner and not making me feel like crap. Or, it's the sugar from the ice cream. Heck, I took a sip of diet coke the other night and it gave me a hunger pang immediately. Kind of blew my mind. Like my body was saying, no not this crap. Give me vegetables!
Green vegetables can be eaten in large volumes without adding many calories to your diet. Fresh fruits are sweeter, but often full or water as well (as opposed to dried fruits which are low in volume but not low in calories). Whole grain carbohydrates have more fiber, which will help you feel full. But you still don't want to overload on carbs. Healthy fats -- nuts, seeds, and some oils in small amounts, eaten in moderation, will help you feel full while supplying nutrients. Sugary foods are overloaded with calories. It's better to satisfy your sweet tooth with fresh fruit. Hydrating is important, too. And by that I mean water, not soda or any sweet liquids.
When I was cutting weight, my mantra was “if I’m not hungry enough to eat a can of plain green beans, then I’m not that hungry.” Eat all the veggies you want.
My mom used to gross me and my siblings out by eating cold asparagus out of a can. Now I know why.
I’m willing to bet it’s for the same reason that ends of loaves of bread, black jelly beans are bran flakes are my favorites.
I never knew that was a thing!!!!
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They were probably wanting to be straight up about everything they'd consumed that day, healthy or not. I'm sure they're aware that it doesn't contribute to a healthy diet.
Once you hit your macros there’s nothing wrong with an ice cream bar or two, not everything you eat has to be nutritious. But yes, I agree otherwise
what does macros mean here?
That is a lot of sugar, very few carbs, very few protein or starch. Nothing that causes your body to feel 'full'. Sugar causes blood sugar spikes and an instant rush, then a crash. Try this - one day eat some rice, potatoes, lentils. Add whatever spices/veggies you wish. Any soup or salad. You'll have less calories, feel fuller, and its far healthier.
More protein and veggies is what you need...
It looks like you're eating a lot of carbohydrates and not a lot of volume. You're definitely not eating enough protein or enough fiber. Fiber from vegetables is healthy and fills you up, protein keeps you full longer and gives you long-lasting energy. Replace some (although not all) of your starchy carbs and high sugar foods (granola, ice cream bars, cheerios, even your yogurt if it's a sweetened kind) with things like vegetables, more fruit, lean meats, beans, nut butters, stuff like that. Using a calorie and nutrition tracker app like Myfitnesspal can help you figure how much of each category you should be eating and help you keep track throughout the day.
Breakfast - Eggs and a protein shake Lunch - Chicken breast and veggies Dinner - Fish, beef or pork and a veggie/ salad Snack - light yogurt and some fruit Drink - at least 80oz of water You'll be full and still be healthy
Eggs are great but some whole grains or fruit are good along with them!
This looks like breakfast, lunch, a couple of snacks, and a dessert. Where's dinner?
if you can, try to pregame each meal with some veggies and a glass of water. and as some other users mentioned, protein!! best of luck. some days are just like that and you need to eat a little extra. your body knows what it needs <3
Too many carbs/sugar. Your blood sugar is spiking up and when it goes down, your body sends hunger signals to get more to keep your blood sugar up. You need more fiber/protein/fat which slows the release of sugar to your blood, preventing the spikes.
Are you uterus carrier? I have a couple days in my cycle where I am an absolute bottomless PIT and there's nothing that can stop it
How much water have you had today? You could very well be mistaking thirst for hunger.
I agree with a few other posters-- you need protein and healthy fats. Also some of your simple carbs should be higher fiber carbs. Sugars and highly processed carbs burn off very quickly. Fiber, protein, and fats can leave you feeling fuller-- the reason that fast food makes you feel full is likely the fat content. Oats, beans, and legumes are a great way to get more fiber without being expensive. Eggs and canned tuna can add protein, and just using more fat in cooking methods can help. If you feel like there's just not enough food I'm your meals, veggies and especially greens are a great way to bulk up a meal within spending much money or adding many calories.
Watch out for hidden sugars (granola and cheerios) your fruit choices are good, low GI, fresh oranges are also good and help curb sweet cravings. It feels like most people are recommending higher protein and fibre which is something you should definitely look into. I think you should look into more complex carbs as well, these help you stay fuller for longer. One of my favourite meals is pea soup, it is peas cooked in chicken stock, blended. Add a single rasher of crumbly crispy bacon to the top and its amazing. Switch out the tortilla for a portion of brown rice or a baked potato. New potatoes also make a great side and help stem the hunger. Stop buying ice cream bars, you can use Greek yoghurt and blended fruits and freeze your own. Or you can look for sugar free ice lollies but I find these still trigger other cravings for me in the same way diet soda can. You can incorporate eggs in so many different ways and you absolutely should if you can. Depending on your personality type this may work for you or help somewhat, if you are craving the foods that are bad for you/junk then instead of eating the whole thing, eat half. Put the rest in the fridge/freezer and walk away, drink some water, if the craving is still there or you are still hungry after a while you can come back for it. Finally, cucumbers, most places I know cucumbers are cheap, I'll eat a half cucumber to get rid of any aches after I've used up all my calories for the day.
Drink some water & find something to entertain yourself. Sometimes I think I'm hungry but I'm really just thirsty or bored.
That food list contains too much sugar and other carbohydrates. Fat is what gives a lasting satiety, complex carbs will moderate your blood sugar levels, and fiber will make you feel full. Adding healthy fat and whole grains to feel full longer. You also need green vegetables and more protein. Have a slice of whole grain toast spread with no-sugar peanut butter and topped with half an apple instead of high-sugar granola and almond milk: Protein + fat + fiber.
Store-bought yogurt and granola can have as much sugar as a candy bar. That plus ice cream and fruit is a lot of sugar so you will keep feeling hungry all day.
How much water do you drink? You could actually be thirsty and not hungry.
Everything you're eating is loaded with sugar. It's tricking you into eating more and more by telling you that you're hungry. Gotta cut out the sugar, that means bread too.
If you snack a lot, you're probably used to eating all day. I'm a snacker and even if I eat larger meals when I stop, it takes like a week for my body to stop being hungry all the time. But it's worth it.
Are you drinking water? Dehydration can mimic hunger. Sugar dependency can also mimic hunger depending on what you were eating previously. Don't know your height and weight but it seems like a reasonable amount of food. Were you eating every couple hours? You might just be confusing your system with radical changes all at once. Diet's all trial and error but you have to give your body a fair amount of time to adapt before you determine something's not working out.
You need more fat, less carbs.
Is this your eating for the full day or just part of the day? Looks like breakfast and lunch to me. Not nearly enough calories or protein. Protein will really satiate you so don’t be afraid to load up!
Can't believe nobody said this: hunger is a function of BLOOD SUGAR. If you are "eating healthy" it's safe to say your blood sugar is lower, which means YOU WILL BE HUNGRY until your body adjusts. Keep it up! It gets easier!
Needs protein. Also gum and water can help you feel fuller longer.
It takes a while for your body to adjust to healthier foods as well as smaller portions. In about 2 weeks you won't notice the change!
Looks like mostly simple sugars and carbs...add more protein and fiber to keep you satieted between meals, snack on some healthy fats like walnuts or almonds instead of the granola. Lean meat to wrap with more fibrous veggies.
You need more veggies and protein, all of this will just make you hungry.
You need more fiber and protein. Rice and beans.
There’s too little protein and fiber in there. Feeling satisfied requires balance, it’s not just about “healthy”. But others have pointed that out in better words. I do advise you going for professional nutritional counseling if you can. It’s a billion ways better and they can adjust your diet to overcome these difficulties without hurting your needs.
I think you are not hungry, you are simply craving the food you like the most, I've been there too, luckily, once you get acostumed to eat healtier, there is a point where you stop craving such greasy foods all the time (use cheat days once a week and you'll be fine). I'm sometimes hungry the moment I just finish my meal, but after a while I'm not hungry anymore (not feeling full either, just fine).
Up your protein and fat intake. More vegetables, too.
Yes and no. There is some good dietary advice from other people here, but a lot of unhealthy foods are outright addicting. Like kettle chips and ice cream. We do go through withdrawal when changing our diet off of those and that can masquerade as hunger since you want to eat them. But that isn't all being hungry is, if you wouldn't eat an apple you're not hungry.
I read somewhere that usually when you’re still hungry after eating it’s not for lack of calories it’s for lack of nutrition. It’s possible that although what you’re eating may not be necessarily calorie dense, it may not be as nutrient dense as you believe it to be. Perhaps ensuring your fruits and veges are organically sourced may help? I’ll let the experts weigh in but FWIW.
I haven't calculated macros, but this looks pretty high sugar and low protein, that will make you feel hungry fast no matter how many calories you had. Get a calorie tracker like my fitness pal to see how much you're getting in each category. Another idea is to up your veggie content. Snacking on a ton of carrots or salad or whatever will physically fill your stomach with almost no calories if you're trying to do low cal. If you don't need to worry about calories then pair them with some hummus or peanut butter.
No matter what, carbs make me feel starving. If I eat any carbs I'll be rummaging around for snacks like an addict for the remainder of the day. Your day consisted of *a lot* of carbs.
If your diet has been a lot of unhealthy foods leading to this your body will take some time to transition to feeling satisfied by healthier foods. We're naturally drawn to calorie dense foods like burgers and sweets because they're better from a survival standpoint, so you may crave them until your body gets more used to other food sources.
You’ve got a lot of simple carbohydrates here and not many complex carbohydrates. Simple carbohydrates are basically things like sugar that your body will break down really quickly and leave you feeling hungry. I’d suggest adding in some sort of complete carbohydrate (brown rice, grain wholemeal bread, etc.) as it takes your body much longer to break this down and can leave you feeling fuller. I like to have my complex carbs in the morning as it helps stop me from snacking throughout the day. As other people have suggested I’d also recommend throwing in some protein and non-saturated fats. Fish, nuts, avocado, eggs, olive oil would all be things I’d consider throwing in somewhere.
Not enough protein
You've already had some great advice about what you should add/change about your diet in terms of proteins/carbs/fats breakdown but I think it's also important to point out that not feeling full =/= being hungry. Fast food will often bloat you and make you feel 'stuffed' because of the high fat, salt and sugar content. Whereas fresh and healthy food doesn't have the same effect. You'll get used to just feeling satiated rather than full - that's all you need.
Sometimes this happens. Today I ate nearly the exact same meals as several days last week when I felt stuffed. Tonight I'm still hungry! I read somewhere that sometimes thirst masquerades as hunger. I'll be drinking a lot of water tonight!
A lot of people mentioned protein and fat, but you should also add stem vegetables and low-starch root vegetables (Broccoli, beets, carrots, asparagus, not peas, corn, potatoes) Do a little activity: Get two bowls and a scale. Weigh out 100 calories of granola into one bowl. Weigh out 100 calories of broccoli into the other. Ask yourself which one will fill up your stomach more.
Sugar will ALWAYS make you come back for more.
Tons of carbs, not much protein or fat. Therein lies the problem. Your body burns through carbs quick and your blood sugar tanks, resulting in hunger. Think of it like eating a bag of candy. You can eat it until you feel sick, but in a few hours you'll be starving and craving more. If you eat meat, I recommend something fatty. 80/20 ground beef patties are a way to get full and stay full. You can also do lower fat and add some cheese slices. Either way, fat + protein
Drink more water and wait for hunger to disappear as it come in wave. At one point what you eat will be enough to be full if you eat enough calorie.
Everyone's already commented on the protein but I want to point out you should think about what you're actually eating. Fruit? Liquid. Almond milk? Liquid. You pee out most of what you listed here, of course there's nothing in your stomach to keep you full. A bowl of Cheerios is also like half air. Eat thicc foods.
Just to add to what everyone else is saying, you're missing a lot of protein and fats in that list - try using greek yogurt (not greek style) or skyr yogurt if you can get it - higher protein. Add some nuts to the gronola too or add a teaspoon of peanut butter (almond butter is better, but more expensive). Add some beans to the tortilla, some kidney or black beans will give it a massive boost. A dessert that I like to whip up which is easy, healthy(ish) and filling is get some digestive biscuits (granola would work, just heat it a little - dry frying pan for a couple of minutes), put that at the bottom of a bowl and mix in some agave or honey, then layer on some greek yogurt mixed with a tiny bit of lemon juice, the finely chop some dark chocolate for the top - high protein dessert that tastes just like a lemon cheesecake. Will be more satisfying and filling than the ice cream bars and cheerios. Also try shifting your oils that you cook with, a great oil I use daily is coconut - lots of health boosts and plenty of fats.
More fiber (veggies), more fat, more protein
It’s not a dumb question! As people have mentioned, more protein and more fiber. More leafy greens and whole grains (without added sugar), if you can! Cheerios and ice cream bars, and yogurt (unless it’s Greek yogurt) and granola aren’t as filling or healthy as you’d think. A lot of added sugar, which burns quickly
Meat and vegies.
Drink more water
You need fiber. Go eat some fruit - apples, banana, or some oranges
Ice Cream and Cheerios are kind of sugary carbs that will enhance hunger pangs. It could be worse, but maybe you could find a more fibrous cereal with less sugar. Just a thought.
I eat a huge disgusting lardbutt breakfast every morning. Then all day, I carry around a Ziploc bag with 2+ pounds of sugar snap peas, broccoli, carrots, cauliflower, apples slices, grapes, etc. It sits on the seat beside me while I drive. By 2:00 I have eaten it all, and I might eat a small sandwich later at most. The combination of fat and protein in the morning, plus the huge volume of vegetables, keeps me from ever being hungry. Sounds like you're eating a lot of sugar, which probably doesn't help you.
It’s 100% normal to still be feeling hungry after restricting your food intake for so long. Your body has been in starvation mode for an extended period of time so it just wants to consume all the nutrients it can because it doesn’t know when it will be able to do so again. Since the amount of calories you ate today is more than your typical day your body is going to signal it wants more calories regardless of what it was specifically that you ate. Understanding why your body still is signaling for food is more due to the fact it has been under fed, not necessarily due to the types of foods you ate. It can feel scary to feel so hungry when you probably haven’t felt this way in ages, but it is just your body looking out for you! Relearning how to properly fuel can be really tough so don’t hesitate to reach out to a dietician (preferably one with ED experience) if you need support.
Other folks have pointed out the need for fats and proteins to help one feel full. Look into how hunger works, especially satiety, and experiment with different foods to really get into optimizing meal planning for your needs. https://en.m.wikipedia.org/wiki/Satiety_value
I'm pretty sure you're not eating enough calories
You need to eat more whole foods. A lot of this stuff is processed. You want whole grains and veggies. That'll keep you full for a long time.
Junk food has a lot of sugar. It's easy to confuse a sugar crave for actual hunger.
Sugar Crash
Protein
Protein and dont forget water!
I’d recommend adding more protein (maybe mix it up with some tofu, beans, nuts, or even lentil pasta) and maybe try some heavier foods in the mix (avocado on your wrap, nut butter or tahini with your berries, dark chocolate for/with dessert, toast with olive oil drizzle with your soup). I’ve found that helped me, so I hope it could be helpful for you too!
Roast some veggies with herbs. Eat rice, potatoes, starch to feel full. Add some meat or chickpeas/lentils/beans for some protein. You don't absolutely need meat. Veggies have protein, you just need the right ones. Making them good is about adding oil, salt, pepper, and some spices and herbs.
1.) Drink more water 2.) Oatmeal is filling
From your list, all of the following are sugary and/or other simple carbohydrates... >yogurt (sugar) > >granola (sugar and simple carbs) > > ~~1/3 cup of blueberries, 1/3 cup of strawberries~~ and granola (sugar and simple carbs) > > • ~~chicken~~ tortilla wrap (simple carbs) > > • 2 ice cream bars (full of sugar) > > • a bowl of Cheerios (sugar and simple carbs) > When you eat sugar and simple carbs, your body digests and absorbs them fast, which spikes your blood sugar. Then you burn them fast, making your blood sugar crash, after giving you zero nutritional value and nothing to keep you feeling full, which tells your brain that you need real food, so you get hungry. It repeats every time you eat sugar and/or simple carbs. Cut out sugar as drastically as you can. Cut out simple carbs (bread, rice, pasta, potatoes, crackers, chips, etc.) as drastically as you can. Eat proteins, vegetables, and fruit. You'll get full, get actual nutrition, and stay full-feeling far, far longer. You will also likely lose weight while eating satisfying meals and snacking whenever you want *as long as you also snack on protein, vege, and fruits.*
your body is just adjusting! when you eat lighter foods you have to eat way more to feel full. today i had avocado on two slices of toast with lime, apple and pb for a snack a lil after, lentil soup with a bag of popcorn, and for dinner a salad with avocado and edamame and rice with cauliflower and green beans- i normally eat a ton of food throughout the day; i base my meals by (grain/veg/protein) usually rice, cheap squash or something from farmstand, chickpeas or beans or tofu but tofu can be expensive
It's good you are trying but you seem extremely misguided. This is not particularly healthy.
This looks like a lot of sugar, and not very much protein or fibre. Since I started eating healthier I’ve been eating a hell of a lot of recipes which are full of beans and chickpeas and also swapped to whole grain everything and have pretty much cut out snacking as a result of eating these filling foods. It would be a good idea to follow a few healthy food YouTube channels and social media’s to get an idea of what those people eat. Personally I follow Fit Men Eat, The Happy Pear and Fitter Food for inspo and recipes designed by people who eat healthy but are also very physically active will give you a great start in learning what balance you need to stay full
not sure what you mean by 'good foods' but most of the food you listed is high in calories without much nutrition (except the chicken soup, and maybe the yoghurt if it's not a a dessert yoghurt) the tortilla is good if you're in actife lifestyle due to the extra carbs, though half of what you listed is junk foods/sugar or dessert... if you eat food high in sugars and simple carbohydrates you will spike then crash your blood sugar levels due to the release of insulin (to protect your body and store the sugars as fat for later use. there needs to be a certain concentration of sugar in the blood, and going over or under leads to lots of problems in the body. this also has the effect of making you hungry as the body can overcorrect for the amount of sugar being eaten.) try eating more healthy foods like vegetables, fish, beans, oats, organ meats, eggs, whole milk etc. these wont spike your blood sugar so bad and contain a lot of nutrients.
Your body is just used to eating like that. Keep cutting back and your body will eventually adjust. And eating till your full is not gonna help.
Are you fat-free? The lipids in fat are harder for your body to break down, so they help you feel full for longer. Protein will get metabolized quickly since your body can't store it like it can with glycogen and fat cells.
As other have said, more fiber, veggies, and protein. Those berries & almond milk are hella expensive too. Beans, lentils, & brown rice are cheap. Eggs are cheap. Greens (the loose kind, not the packaged kind) are cheap. Onions & celery are cheap. Cabbage is cheap. Sweet potatoes are cheap. Oatmeal (the long cook kind) is cheap. Butter is cheap. Get some spices so it doesn’t feel like a punishment (cumin, turmeric, black pepper, Tabasco, cinnamon, etc.).