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This is the problem. You weren't actually hungry but "you felt like eating". You need to get out of that mindset. If you are not truly hungry, try not to eat. During the workweek, I eat probably 6 times per day, snacks included. I time food intake to be about every 2-3 hours. After doing this consistently, my body has adapted to this plan and I don't really get hungry in between. If I do get truly hungry, I try to stick to things like a 1/2 serving of nuts like almonds (80 cals) or air popped popcorn, which has volume.
Good advice.
When I was first trying to become more conscious of when and what I ate, I found it helpful to ask myself if I was actually hungry when I started thinking about rooting around for snacks. Most of the time the answer was no. It was an eye-opener to the "mystery" of why I was having trouble shedding weight.
Fats. Find high fat nutritious, whole foods with a high fat to protein to carb ratio.
Unless you are a volume eater (who would prefer a low calorie, but huge salad or similar) I find dense high calorie/weight, but small portion meals to be more satisfying that trying to fill a plate with lots of low calorie, watery foods.
So I go for nuts, cheese, avocado, sausage, seeds, egg, etc. I like to weigh out and portion these meals as it is dangerous to eat these densely caloric foods unconsciously; usually about 2-4 ingredients totalling 350-500 calories is satisfying enough and can even serve as a main meal if I am in some sort of cutting or weight loss mode.
Fruits and grains tend to make me hungrier at a given caloric intake so I restrics those to larger meals when I have them at all.
Haha. Back in time when I was doing 2+hr splits four times a week, moving 20 plus tons of weight each time, I literally could eat 10 times a day and stay hungry. So 'eat more" or "I have 3 meals a day and am not hungry" really depends on how much energy one burns out. I could eat a horse, 20 minutes - hungry again. It burnt out fast.
Now that I am much older.. I found strange thing. Cottage cheese with caviar spread mix ( I buy it from Russian store, it costs only $2.90 a jar) is somehow sticking to my bones quite well. Still can't figure out why, as it is not that much caloric or heavy food, really.
Otherwise, nuts and beans. Nuts are solid foods and they do not digest easily. So do beans. Problems with beans, though, is flatulence.
Half to whole bag of chips (potato, tortilla with dip, etc.)
Pita bread with hummus dip.
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