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Quote:
Originally Posted by Cantabridgienne View Post
Eat foods that make you feel fuller for longer. If you are aiming for weight loss, look for high-volume, low calorie foods.
Quote:
Originally Posted by otterhere
Like what? Can we get a list going, esp. for those of us who just like to snack/graze all day and night?
I gotcha. Here are some tried-&-true ideas:
Refried beans (get the fat-free variety. They're just as filling as the regular kind, and harmless & nutritious.)
Any kind of beans. (Remember to take Bean-o pills first if you're prone to gas.) The beans with highest nutritional value are:
Pinto
Lentils
Garbanzo (great for homemade hummus too which is also really satisfying)
Black
Kidney
Broccoli (+Bean-o) Great dipped in hummus or guac
Cauliflower (+Bean-o) Great dipped in Hummus or guac
Edamame
Sweet bell peppers, red, yellow, orange. They're ridiculously filling, have few calories, and delicious. Great dipped in hummus too.
Quinoa. Surprisingly filling. (One cup uncooked after adding water = 3-4 cups after cooking...so I can eat 3-4 cups easily.) Mix in some mashed avocado or prepared guac or anything at all. Filling. Healthy. Delicious.
Another easy thing to do with quinoa is mix it with plain tuna & shredded cheese. Delicious & satisfying.
Intermittent fasting works really well to reduce appetite. If you allow nothing into your stomach, the stomach eventually responds by shrinking a little and reducing its hunger/thirst signals until you start eating again. It also helps train to you to distinguish between real hunger/thirst and just wanting to eat or drink. There are lots of myths out there that have trained us to think we need to be eating every few hours - we absolutely do not need to and there are in fact many reasons not to, at least not regularly.
Are you eating because you are actually hungry, or for other reasons?
If I actually ate when I was physically hungry, I would eat once a day.
My advice? First, determine if you are actually hungry. If not, don't eat.
A lot of truth to this, at least for me.
Most days, I do only eat one meal a day when I am busy, usually lunch. If that meal includes protiens (meat, cheese, eggs, nuts, beans, lentils, etc.), I am usually fine for the rest of the day. Not the healthiest approach, I reckon (may be a cue to step up activity so my body wants more calories).
What, exactly, is "intermittent fasting"? In all of these responses, we need DETAILS.
There are several ways to approach "intermittent fasting." Listen to your body and see what works best for you. Examples:
1) Eat every other day. Fast every other day. Make sure on the eating days, it's nutritious food. Always plenty of fresh leafy green veggies. And then the whole rainbow of all kinds of vegetables. Remember avocados & nuts & olive oil, those are good fats which you'll need to feel full & energetic. On the fasting days, liquids only.
2) Eat nutritiously as above 6 days a week. Drink only liquids on the 7th day. Liquids can include smoothies, tea, water, homemade juice from a juicer.
Intermittent fasting can be done different ways. The general idea is to go about 16 daytime hours without eating once or twice a week, but it is very flexible. To be most effective, during the period of fasting one should avoid anything that has calories including beverages. Just water or tea/coffee. Some avoid the water too.
When I do it, I have some water early in the morning and a little food if I'm hungry at that moment, then I eat/drink nothing until late that evening - like 8 pm or 9 pm and then have a normal dinner. My doctor's spouse goes for 24 hours twice a week without any calories but drinks water at will.
When you do this, you will probably feel more tired than normal especially when it is new to you. And if you don't drink water, you may get a headache if you didn't drink enough before starting the fast.
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