Advice on curbing my appetite

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auntbunny

Joined: Jan 18
Posts: 8

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Posted: 31 Jan 2018, 18:18
I feel like I eat too much at each meal. Simply not satisfied with a piece of salmon, large salad, a sweet potato & roasted asparagus. HELP!
Al P123

Joined: Jun 16
Posts: 17

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Posted: 01 Feb 2018, 04:04
Definition of too much is variable. Some of us have all our calories in the last meal of the day, so it's rare that I go over my days allowance. From the items you state only the sweet potato may cause hunger issues, you could try a pound of cauliflower or spinach instead. Should half the calories of dinner but be more filling
Roblaw2b

Joined: Jan 12
Posts: 86

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Posted: 02 Feb 2018, 09:29
For me the game changer was “fat”.

I find that getting some butter, some eggs, frying my pork chops or steak... significantly impacts appetite reduction.

And for me - sugar or refined carbohydrates are HUGE appetite triggers... once I get off of sugar and pasta/rice/potatoes.. my appetite becomes very moderate... drives my wife crazy (last night, “Aren’t you starving?” - uh. No actually.)
Al P123

Joined: Jun 16
Posts: 17

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Posted: 02 Feb 2018, 11:58
Yeah. Wish fat did that for me. I can eat 20 wings soaked in buffallo sauce and still feel hungry.
jan-e333

Joined: Dec 17
Posts: 20

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Posted: 02 Feb 2018, 15:44
I do not get full or satisfied without crunch in my diet. That seems to help the appetite also. Salads, carrots, celery, nuts (carefully), etc.
Al P123

Joined: Jun 16
Posts: 17

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Posted: 03 Feb 2018, 15:46
Yeah, sounds right to me. Romaine Lettuce, Snap Peas, Celery yeah
Roblaw2b

Joined: Jan 12
Posts: 86

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Posted: 05 Feb 2018, 10:02
I think that’s the thing.. find what works for YOU - we’re all different!
SJWNana

Joined: Jan 08
Posts: 33

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Posted: 07 Feb 2018, 07:43
auntbunny wrote:
I feel like I eat too much at each meal. Simply not satisfied with a piece of salmon, large salad, a sweet potato & roasted asparagus. HELP!


That sweet pot alone will do it..it turns to pure sugar soon as you put it in your mouth...
and causes you to be hungry in a few..
drink drink that water..READ THE LABELS..... fill up on low carb foods.. soon as you get the carbs burned up in your body you are not hungry ..or I am not.. and I been doing this for many years and TOTALLY LOVE MY WAY OF LIFE...........I never count calories... just Carbs... and hold to 39-25 a day mostly in my L.C. veggies..
clear out the carbs and you will feel so much better and in good control
alicepayne1

Joined: Jan 18
Posts: 5

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Posted: 07 Feb 2018, 08:28
Mindful eating. The French eat rich foods,but not a lot of food. This sounds so simplistic, but it is helping me. Don't eat in front of the tv, where most of your attention is on it. Think about your food. How does it look? What aroma does it have? Is the temperature cool or warm? Is the texture crisp or firm or soft and silky? Put your fork down between bites, do everything you can to eat more slowly.
frostedfield...

Joined: May 15
Posts: 1

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Posted: 07 Feb 2018, 10:21
Eating more slowly and increasing your fat can help. Drinking water before I eat helps me to feel more full - it simply takes up room in my stomach. I too like a bit of crunch in my meals!
auntbunny

Joined: Jan 18
Posts: 8

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Posted: 08 Feb 2018, 08:43
Thank you all for your advice. I am doing better; eating slower, counting carbs and yes, eating more fat. It's working
dineshgulati

Joined: Jun 17
Posts: 2

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Posted: 09 Feb 2018, 07:32
Insoluble fiber should be the solution.
mummydee

Joined: Feb 10
Posts: 2,938

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Posted: 09 Feb 2018, 07:51
Good answers, and we eat with out eyes first so change the size of your plates, the foods will look bigger on a smaller plate, eat slow and put the fork and knife down between bites. You spend so much time preparing food, then enjoy it, savour each bite.
If it is a plant, eat it, if it comes from a plant, don't!
dineshgulati

Joined: Jun 17
Posts: 2

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Posted: 09 Feb 2018, 09:01
Insoluble fiber occupies our stomach & our stomach sends signals to our brain that I am full.We do,nt take enough fiber in our diet.
Diablo360x

Joined: Jul 11
Posts: 1,485

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Posted: 09 Feb 2018, 16:35
Intermittent fasting helps me have large meals without creating a calorie surplus.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
davidzwarych

Joined: Jul 17
Posts: 2

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Posted: 09 Feb 2018, 17:41
After switching to vegan for last year, I found fullness and satiation comes primarily from starch (carbohydrates). If you are trying to reduce your fats, cut out the salmon, add more sweet potato and more veg. The sweet potato doesn't turn to sugar which turns to fat.

As an experiment, try and eat 500 calories of JUST sweet potato with a creamy veg broth based gravy (no butter fat). Keep eating until you are content. See how much you ate.

In my case, I found I can eat 3 cups of starch at every meal and be satisfied. That is breakfast: 3 cups of cooked oatmeal (plus 3 cups of diced fruit). Lunch: Three cups of mixed grain/pasta salad (plus 3 cups veg like tomato/cucumber). Dinner: Three cups of meatless chili or minestrone pasta soup (plus 3 cups of veg salad). For me, eating 6 cups of LOW CALORIE LOW FAT whole plant foods fills my stomach to capacity (Christmas dinner full). This seems to triggers a feeling of being content and satisfied about 20-30 minutes after eating.

If you eat 6 cups of salad greens (no oil), you may still feel deprived. If you eat 6 cups of salmon, you may still feel deprived. Perhaps it is the missing need for more carbs (potato, grains, starch) that makes you feel like you have to fight against your willpower to curb your appetite.

In my case, I am RIGHT FULL...so it is nothing to do with willpower. After 4 hrs, all my low calorie foods are digested and I am hungry again. This is VERY different from a deprivation diet of restricting portions, eating more celery, fighting cravings for cheat meals, sugar snacks, junk food treats.

Good luck.
Diablo360x

Joined: Jul 11
Posts: 1,485

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Posted: 09 Feb 2018, 20:58
davidzwarych wrote:
The sweet potato doesn't turn to sugar which turns to fat.


Sugar is just another source of calories. It cannot turn to fat when one is in a deficit. If it did, you'd be saying it is a superior source of calories. Don't spread myths, please.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
davidzwarych

Joined: Jul 17
Posts: 2

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Posted: 10 Feb 2018, 00:52
There are many food/dieting myths. Avoiding all carbs and eating more meat sounds like an Atkins/Paleo diet myth to the Whole Plant Foods group.

Likewise, eating more starch, more fiber and reducing animal fats sounds like a vegan Whole Plant Food myth to the Atkins/Paleo group.

In trying to curb appetite, to each his own.
Diablo360x

Joined: Jul 11
Posts: 1,485

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Posted: 10 Feb 2018, 03:11
Science backs CICO. Paleo, Atkins etc are just personal preference. Choose the plan that you can stick to for life. Protein is the only macro that can make a significant difference. It is muscle sparing and is the hardest macro for your body to break down. At the end of the digestion process protein is closer to 3.2 calories per gram while fat and carbs are closer to their advertised amount because they are much easier to break down.

https://examine.com/nutrition/what-should-i-eat-for-weight-loss/

When calories and protein are equated, there is no difference in body composition differences whether a person gets the rest of their calories from carbs or fats.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
Diablo360x

Joined: Jul 11
Posts: 1,485

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Posted: 10 Feb 2018, 03:16
"Your bodyweight depends on your total caloric intake more than on your macronutrient ratios (how many of your calories come from carbohydrates, proteins, fats, and alcohol). Increased caloric intake as an independent variable is more than sufficient to explain the current obesity epidemic,[1] without the need to find a scapegoat, such as high-fructose corn syrup.[2]

A trial in a controlled setting (a metabolic ward) compared several isocaloric diets composed of 15% protein, 15-85% carbohydrate, and 0-70% fat. It concluded that caloric restriction, not macronutrient ratios, determined weight loss.[3] Comparing low- and high-carbohydrate diets over 6 weeks[4] and 12 weeks[5] led to the same conclusion, as did comparing a low-fat/high-protein diet with a high-fat/standard-protein diet.[6]

Another trial in a metabolic ward noted that, in healthy individuals overeating for 8 weeks, caloric intake alone accounted for the increase in body fat. However, caloric expenditure, total weight, and lean mass increased with protein as a percentage of caloric intake.[7] In contrast, a previous study on the impact of protein on weight loss had noted that women lost as much weight on a high-protein diet as on a high-carb diet, but that subjects with high triglycerides lost more fat on the high-protein diet.[8]

In people suffering from hyperinsulinemia,[9][10][11] insulin resistance,[12] or type-2 diabetes,[13][14][15][16] the results are mostly the same: Caloric restriction, not macronutrient ratios, leads to weight loss. Two studies noted, however, that lean mass was better preserved in women (but not men) on a high-protein diet,[10][16] and one study did find a greater weight loss (nearly entirely from fat) in the high-protein group (men and women).[11]

In conclusion, losing weight requires a negative energy balance, which can be obtained by eating less, as we have seen, but also by exercising more.[17][18]"


That page I linked has 20 scientific references at the bottom.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.



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