*** Official - Low Calorie Satiation thread ***

[IHateMyJob2004]

Satiate - To satisfy (an appetite or desire) fully.

Any advice on how to have a low daily caloric intake and remain satiated?

I wish I had some advice to give. Perhaps I can provide input on what is not a good idea. I've been doing nut/seed/raisin based trail mixes. When hungry I'd have a few pinches of it. Turns out, trail mix is calorie dense. It's OK at satiation but not for longer durations. My morning ritual works fine. Whey beverage for my drive to work. First coffee is with a few pinches of trail mix. That takes me to lunch where I have a big salad. But 90 minutes later i get hungry. I snack on trail mix but too much of it as it does not fully satiate.

So, any advice on this topic? What foods fill you up but come without the calories?

I'll post information as I come accross it in my research.

Hi up on google results is this information on what helps with satiation (not foods but things in foods):
http://diet.lovetoknow.com/wiki/Low_Calorie_Food_that_Fills

 

[darkxshade]

veggies

/thread

Whenever I needed a caloric deficit, I stuff myself silly with broccoli for dinner so to make absolutely sure there's no room or apetite to eat anything else.

 

[wheresmybacon]

Don't eat until around 2 PM. Then eat hearty protein-dense meals, preferably mixing in lots of fibrous veggies. Supplement fish oil, multivitamin, and BCAA if you train fasted.

I've lost 40 pounds in a year doing this. I actually usually eat now at about 12 noon. I wake @ 5:30. My macros generally break down into lots of fat and protein, with carbs bringing up the rear. Probably something like 40-40-20. This may be too much fat but it's working for me.

I've personally come to believe that modern societies preoccupation with regular feedings that begin as soon as we open our eyes isn't natural. I literally eat almost anything I want and still lose weight. Intermittent fasting is where it's at IMO.

Training, running, etc. are implied for the purposes of this protocol. I run 3-4x a week and lift twice a week.

 

[episodic]

Here is what has worked for me.

Look up at amazon.com "Primal Blueprint".

Basically, I've eliminated:

Legumes
Corn (and corn by products)
Most Starches
Wheat (anything with wheat in it)
Rice
Refined Sugar
Artificial Sweetners.
Refined Oils (Canola, vegetable, etc).


I eat all the meat, eggs, vegetables, and fruits I want. I also eat dairy - some people eliminate that. It does not effect me.

It is hard to over eat with this.

Typical day (today)

Breakfast 3 egg omlette fried in Virgin Coconut oil with blue cheese and a side of bacon.
Lunch - chicken breast fried in coconut oil 'breaded' with crushed almonds and broccoli.
Dinner - Large sweet potato baked - with butter and a hamburger (without bun) and caramalized onions all over the place.

 

[IHateMyJob2004]

Cucumbers are empty of almost everything. A 7" cucumber has 24 calories and 4 grams of carbs and about 1 gram of protein.

It’s important to note that while cucumbers do not have large quantities of vitamins and minerals in them, one small cup does provide you with small doses of nearly all essential vitamins and nutrients.

Eating one serving of cucumbers will give you vitamins A, C, K, B6 and B12 as well as folate and thiamin. Aside from salt, all minerals are present and accounted for in one cup of cucumbers, including; calcium, iron, manganese, selenium, zinc and potassium.

What this means is that although there are no nutritional rock stars, cucumber nutrition facts provide a great way to boost your daily vitamin and mineral intake.

Was thinking of having a cucumber with some blue cheese dip.

I might change to this as a mid-day snack at work. Nuts/trailmix is kinda stupid in hindsight. Maybe keep the trailmix around. And hope that the cucumber eliminates some of the trail mix snacking.

 

[JellyBaby]

Most trail mix is is high carb and speaking for myself, carbs just don't fill me up and often make me hungrier...usually for more carbs. The low-fat diet approach is great if you enjoy feeling hungry all the time since by necessity it's also a high-carb diet.

Fill up with protein and fats, avoid the carbs. Nothing addresses satiety like a good ole hunk of meat. Also work in some healthy fats (olives, walnuts, avocados, full fat cheeses, etc.). Add plenty of veggies and avoid liquid/empty calories such as sugary drinks.

 

[SociallyChallenged]

Most trail mix is is high carb and speaking for myself, carbs just don't fill me up and often make me hungrier...usually for more carbs. The low-fat diet approach is great if you enjoy feeling hungry all the time since by necessity it's also a high-carb diet.

Fill up with protein and fats, avoid the carbs. Nothing addresses satiety like a good ole hunk of meat. Also work in some healthy fats (olives, walnuts, avocados, full fat cheeses, etc.). Add plenty of veggies and avoid liquid/empty calories such as sugary drinks.

What kind of trail mix are you eating? All trail mix I ever see if nearly entirely fat. Trail mix = nuts and fruit. Make it yourself if you don't like the store bought stuff. Granted, it's not low calorie, but it's awesome for satiation.

 

[JellyBaby]

What kind of trail mix are you eating? All trail mix I ever see if nearly entirely fat. Trail mix = nuts and fruit. Make it yourself if you don't like the store bought stuff. Granted, it's not low calorie, but it's awesome for satiation.

Look at the nutrition label. Read the carbs. Notice it's sky high. Avoid it. Plain as day. What's the problem with understanding here? If all the trail mix you ever see is simply high in fat then obviously you haven't looked at all of them.

He didn't specify that he made his own mix and many just pickup the store bought kind. Sure, if you hand-make your mix you can tailor it to your needs and due to the fat content of nuts it's indeed quite filling.

 

[IHateMyJob2004]

What kind of trail mix are you eating? All trail mix I ever see if nearly entirely fat. Trail mix = nuts and fruit. Make it yourself if you don't like the store bought stuff. Granted, it's not low calorie, but it's awesome for satiation.

I'm actually moving away from trail mix now. Still going to incorporate it but I am going to find other things for afternoon snacking such as a whole cucumber.

The problem with trail mix is that very little trail mix can result in huge amounts of calories. It's amazing what 1/4 cup of trial mix has calorie wise. Something like 175 calories. Actually use a 1/4 cup measuring cup to see what 1/4 cup is. That is not alot of trail mix and that amount does not satiete very well. Might be best to fight off hunger till mid-day and have 1/2 cup all at once.

It is best to make your own because most store bought mixes have more raisins than are really needed (more carbs). In additon, some of those mixes coat the nuts in a thin layer of sugar. Ran into that once or twice.


I found that this to be a good mix:
craisins
yellow raisins
raisins
50% lightly salted cheap planters nut mix (this helps keep costs down while conserving some space in your cabinets)
50% almonds
pepitas (roasted pumpkin seed)
sunflower nuts (shelled sunflower seed)

You can toy with dried blueberries and what not, but that drives the cost up slightly.

Trail mix is a good food for weight maintenance but for weight loss it can be a headache.

 

[IHateMyJob2004]

trail mix nutritional info:
http://caloriecount.about.com/calories-trail-mix-regular-i19059

 

[Ticky]

Pulses, yo. Lentils, split peas, black beans...

 

[SociallyChallenged]

Look at the nutrition label. Read the carbs. Notice it's sky high. Avoid it. Plain as day. What's the problem with understanding here? If all the trail mix you ever see is simply high in fat then obviously you haven't looked at all of them.

He didn't specify that he made his own mix and many just pickup the store bought kind. Sure, if you hand-make your mix you can tailor it to your needs and due to the fat content of nuts it's indeed quite filling.

I look at the nutrition label on everything. You must be in a completely different store than I go to because there's typically less than 8g of sugar in a serving of mine and that's from raisins and cranberries. Not all trailmixes are as you say so I'm just letting the OP know that he CAN find good ones, if he pays attention to the ingredients and nutritional facts.

 

[JellyBaby]

I look at the nutrition label on everything. You must be in a completely different store than I go to because there's typically less than 8g of sugar in a serving of mine and that's from raisins and cranberries. Not all trailmixes are as you say so I'm just letting the OP know that he CAN find good ones, if he pays attention to the ingredients and nutritional facts.

Here's an example of one to avoid at Sam's/Walmart. In one serving that would blow my carb allotment for the whole day. That's why I mentioned carbs in the context of trail mix. I see quite a few people gobbling up trail mix like this thinking they're eating healthy when the combined fats + carbs in what they put in their piehole everyday is anything but.

 

[SociallyChallenged]

Here's an example of one to avoid at Sam's/Walmart. In one serving that would blow my carb allotment for the whole day. That's why I mentioned carbs in the context of trail mix. I see quite a few people gobbling up trail mix like this thinking they're eating healthy when the combined fats + carbs in what they put in their piehole everyday is anything but.

Yeah, that's much worse than I've seen. However, a serving size for trail mix is never one cup. It's typically something like one ounce or a quarter of a cup. Moderation is key with anything. If trail mix isn't a good option, get some raw nuts and eat 1oz as a snack. Quick, easy, and if you wait 20min, very satisfying.

 

[IHateMyJob2004]

Discovery of the day. 1 cup of strawberrys (whole) is 44 calories with 11g of carbs. 1g of protein (whoopie).

I would have never thought it due to it's sweet taste.

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2


Trail Mix Yes, I agree totally that some trail mixes add raw sugar for better taste. Overall, trailmix is better than most foods. But it's intent is to be a small compact food that is calrie dense for things like when you go hiking. It is a lightweight way to transport alot of energy for your body. That's part of the reason why some trail mixes come with chocolate. Bottom line is that you need to read the label on everything and know what is going into your body. A few pinches of trail mix a day is all that someone looking to loose weight should have. I usually have a small pinch to start the day. And a bigger pinch an hour or two after lunch.

 

[AyashiKaibutsu]

I find that high protein/moderate fat stuff tends to be far more satiating than anything else. I can last longer on an omelet in the morning than anything else I've tried. I've read some random junk that implied it too, but it's not something I'm really well read on.

 

[IHateMyJob2004]

Interesting.

Cliff Notes:
In genreal, the greater the weight to calorie ratio, the better something satiaites. Also, higher protein and higher dietary fiber foods also help with satiety.

The link at the bottom of this post has a formula and some examples of food satieity. Some of the highest ratings tested .... Oranges, Beef Steak, Apples.

Understanding Hunger and Satiety
Hunger - one of your body's strongest and most beneficial stimuli - helps insure that you consume enough Calories for your needs. However, it also works against you when you're trying to lose weight. You could easily lose weight just by eating less, but the less that you eat or the longer you postpone eating, the hungrier you become, and the longer it takes your hunger to subside once you do begin to eat. So the hungrier you are, the more likely it is that you'll overeat, consuming extra Calories that can quickly slow or reverse your weight loss.

As you know, the only way to end hunger is to eat. Eating provides satiety - a pleasant feeling of fullness and the corresponding reduction of hunger. But did you also know that some foods are better than others for satisfying your hunger? A baked potato, for example, will probably "fill you up" much better than a serving of candy that has the same number of Calories.

Experiments with Satiety
For years, researchers have studied satiety. While many things are known to influence satiety - including individual differences in endocrine levels from one person to another - one of the biggest factors is the type of food that you eat. Some foods fill your stomach faster and/or remain in your stomach longer, and therefor do a better job of holding off hunger.

One of the most detailed studies that demonstrates this was conducted by Suzanna Holt and her fellow researchers at the University of Sydney. The results of their study, "The Satiety Index of Common Foods", were published in the European Journal of Clinical Nutrition, September 1995. In this study, the researchers fed human test subjects fixed-Calorie portions of thirty-eight different foods, and then recorded the subjects' perceived hunger following each feeding.

The results of Holt's study, like many similar studies, indicate that satiety is most strongly related to the weight of the food consumed. In other words, the foods that weigh the most, satisfy our hunger best, regardless of the number of Calories they contain. However, higher amounts of certain nutrients, such as protein and dietary fiber, also appear to improve satiety.

Can Satiety Be Predicted?
If there was a way of predicting satiety, we'd be able to select foods that satisfied our hunger, but contained fewer Calories. These foods would greatly improve our ability to create meals that were effective for weight loss.

Because of the strong relation between satiety and a food's weight, some researchers have recommended the consumption of foods with low Caloric densities - i.e. foods that have the fewest total Calories per gram. One of the most notable of these researchers is nutritionist Barbara Rolls, Ph.D., whose prior best-selling diet book, Volumetrics, explained her use of low Caloric density foods for weight loss. A more recent diet that makes use of low Caloric density foods is the Negative Calorie Diet. There are also many specialty diets that use a low Caloric density approach. Included among these are the cabbage soup diet and the grapefruit diet.

Unfortunately, Caloric density alone is not a reliable predictor of satiety, and it overlooks many enjoyable foods that would make wonderful additions to your diet. What you need is a better way to predict satiety.

source:
http://nutritiondata.self.com/topics/fullness-factor

 

[Awkward]

lots of water and black coffee

turkey beef jerkey or just the regular beef jerkey. sunflower seeds, vegetables, greek yogurt, etc etc. i tell people to eat more food that takes a while to chew as it seems to have a placebo effect of feeling more full simply due to the effort it takes to eat. in a similar yet different way shelled nuts are a good option too.

 

[episodic]

"Primal Blueprint" - this book answers most of the questions on this forum.

 

[rga]

250g cottage cheese mixes with one can of flaked albacore tuna in water (drain before mixing).

56g protein
20g carbohydrate
0g fat
6g fibre
~300 calories

Keeps me full for 3-4 hours, depending on what I'm doing.

 

[IHateMyJob2004]

mid day snack:
1 whole cucumber.
24 calories
8% of daily potassium, other than that it's basically water.

The thing is, it fills you up, costs about 60 cents and is essentially calorie free. And it gave me a wonderful full feeling.

Future ...
Broccoli is an awesome snack from my childhood. Just dip in some blue cheese! Of course, blue cheese takes it from low calorie to high calorie. 1 cup of broccolli is about 50 calories.

The beauty of the cucumber is that it doesn't need a dip of any sort.

 

[Carousel]

Baby Carrots. Eat a bag, which is about 230 calories, and feel full for the rest of the day.

 

[GrantMeThePower]

Baby Carrots. Eat a bag, which is about 230 calories, and feel full for the rest of the day.

A bag of baby carrots doesn't make me feel full for 10 min, let alone the rest of the day.

 

[blinky8225]

"Primal Blueprint" - this book answers most of the questions on this forum.

This works. I've cut down to 6-7% body fat effortlessly following the Primal Blueprint.