foods you eat to get full without consuming too many calories?

[chrissy1988]

I am quite health conscious and watch my weight; for a small person though I can eat a ton! I need some ideas to up the satiety factor without upping the calories/packing on weight!

I am literally the "graze all day" type...I eat about 1600-2000 calories daily and I'm really active. Being 4'11 and just under 100 pounds really doesn't leave much room for many extras.

What do you eat to shave off some calories and avoid being ravenous all day.

[jhopp217]

People probably said this already, but I made a 4oz turkey burger, with a little mustard, topped with Mozzarella and wrapped in lettuce leaves. Total of 200 cals. LOw carbs, low fat, high protein

[EWSflash]

i'm the opposite of you, body-wise, but i count on (this is awful to a lot of folks, so hang on) Special K dark chocolate protein shake with a tablespoon or two of chia seeds shaken into it. Tastes good, tons of fiber, and i've gotten almost addicted to it. And you get to mine your teeth for little crunchies for hours afterward.

[The Chowhound Team]

Hi hounds, sorry to interrupt the chow talk, but we'd like to remind everyone that medical issues, such as the ability of certain diets to cause or cure specific diseases, are off topic for this board. Furthermore, we're not the right place to discuss the medical efficacy of various diets, especially on the level of individuals with varying environments and genetics. Your nutritionist or doctor is the relevant source of information in this area.

[marymanchester]

For a snack when I'm hungry nothing beats Fiber One Cereal - the one that looks like worms- No sugar, 14g of fiber, 60 cals, <1g fat, 2g protein in a 1/2 cup serving. (eat with skim milk) I like to add a few raisins, blueberries etc.

For a meal I steam a small head of chopped cabbage, add a can of Rotel tomatoes and green chilis. Sometimes I sprinkle with cheddar or Mexican cheese. Makes 2 - 3 servings. Satisfying and filling.

[PepinRocks]

Hi Chrissy,

One thing that will help is understanding the glycemic index. Most true veggies are REALLY low on that. Including squash (yum) and other good stuff like broccoli, brussels sprouts etc.

But ... there are a LOT of veggies that are really STARCHES. And those try and pretend to be low calorie / low carb but are not. Potatoes, yams, sweet potatoes, most beans. Grains are nearly all (or all?) high in carbs - those cause insulin to spike and have lots of calories for their weight.

But veggies on their own have lots of good stuff in them and are high in fiber - also filling. But ... long-lasting filling is best from lean proteins and healthy fats. These also act as control rods that mediate the insulin reaction from a moderate amount of high glycemic foods like a slice of whole grain bread or side of sweet potatoes. Instead of a sweet potato ... eat any kind of squash.

Dr. Sears does a really good job of explaining how different foods trigger the insulin effect in his zone diet. But ... it's not the easiest thing to read. He's very knowledgeable but not the best writer. But he's really good at explaining how each meal is like eating drugs - and how different macro components in food have different effects. Any kind of Paleo diet (this is mostly what we do) is a good balance and we find that it is easy to follow and keeps all those hunger pangs away. For us, it's a really easy and tasty way to live, where we don't feel like we're "on a diet". It's a very agreeable lifestyle, with quite a bit of flexibility. I personally combine it more with elements of zone than my sweetie does, when I'm cooking just for me.

Check it out - if you do some reading, you'll find a combination that works well for you.

[LisaPA]

I'm a bit surprised to see only 1 mention of hummus on this thread. Hummus (or other bean spread) on a serving of multi grain crackers makes a great filling snack after work to hold me until dinner. I usually make my own, which means I don't add oil, so it's not as high calorie as the commercial kind.

Another lean source of protein is cottage cheese, and a serving size is 1/2 cup. I sometimes add in sunflower seeds or bits of carrot for crunch, but mostly just eat it straight up.

I also recommend quinoa salads and steel cut oatmeal. Very filling and can be topped with anything you like.

[goodhealthgourmet]

re: hummus, homemade or at least a less calorie-dense store-bought brand is key. most people don't stick to a one- or two-tablespoon serving, and the next thing you know you've consumed a couple hundred calories' worth (or more!) of hummus before you even factor in the crackers.

[mcf]

WRT that... when I make hummus, I serve it with rings of cucumber slices around the edges of a round platter... other veggies work in place of crackers, but cukes are really refreshing and light with it, and almost all water. Makes a beautiful presentation, too.

[wonderwoman]

which is why i resist buying trader joe's mediterranean hummus. i don't bother with veggies or crackers, well, sometimes a sandwich on whole wheat, but most times, just a spoon -- and it doesn't last long:)

[goodhealthgourmet]

i've never had the Mediterranean, but as far as packaged hummus goes their plain organic (green lid) is pretty tasty and one of the most nutritionally sound options i've ever found. their Eggplant Hummus is my other top choice but i've never seen it on the East Coast (boo).

and as mcf said, cukes are a delicious and practically calorie-free vehicle for hummus...though like you i often just dig in with a spoon ;)

[mcf]

I just don't eat it... only a taste if I'm making it for others. But I love it, make it with olive oil and drizzle a pool on top, the way my Lebanese friend taught me.

[wonderwoman]

came across this thread about a raw broccoli ceviche few days ago. tried it yesterday, subbed fennel seeds for the cumin, reduced the amount of olive oil (as recommended by several posters), and skipped the sesame oil altogether.

low cal, lots of fiber and absolutely addictive.

http://chowhound.chow.com/topics/833421

[WhatsEatingYou]

I am always looking for high quantity low calorie good snacking foods. I try to avoid nut butters and cheese when snacking as they are very high in calories and I have no self control when it comes to portions of them. I like to snack on raw veggies (carrots, celery, cucumbers, radish, peppers) dipped in salsa, greek yogurt, or Bolthouse ranch dressing (yogurt based, low cal). I'll also snack on raisins, any fruit, full fat yogurt, akmak crackers or any of the puffed grain cereals, my favorite is puffed Kamut. When in need of something sweet I'll have a few chocolate chips or homemade oatmeal cookies (take a regular recipe, reduce sugar, reduce flour, up oatmeal, add raisins, spices, walnuts).

[mikey031]

Water, water, and more water, and no more than water. I find that if i'm hungery and force myself to drink a big glass of water (20oz or more) my hunger goes away. I love to load up my dinner plate and eat myself into a 8pm coma, but when I force myself to drink a glass of water a few minutes before sitting down I eat far less at the table.

I have also observed that flavored drinks, tea, or coffee in fact make me crave something else even if the drink itself has no/little caloric value. Alcoholic drinks also increase my appetite by leaps and bounds. So I really have to force myself to strategicly drink water at times when I'm hungery or before meals to help with my lack of self control.

[alergkvegtarian]

Legumes and fiber is what is going to fill you up.
Protein will help you gain muscles, but does help in filing you.
Vegetables are considered "freebies" in that they don't add any real calories.
Fish is considered the healthiest non-vegan protein source.
Tofu is the healthiest protein source and is a legume.

Peanut Butter and Apples as a snack between meals gives you protein and satisfies cravings. Ants on a Log (Celery with peanut butter and raisins) are also good.
Non-traditional Sushi filled with fish, thin sliced vegetables and rice, wrapped in Nori.
Cabbage Leaves Wraps filled with thin sliced vegetables and Pinto Beans.

Any Bento Box recipe idea. The Japanese pack a lot in those little boxes. And, you can be very creative too, if you want.

May I suggest you discuss with a dietician what would be healthy for you and your body type? If you do not eat enough calories for your activity level, your body can go into starvation mode. Also, muscles weigh more then fat which makes most scales not very accurate. I forget which kind my sister has, but you stand on it bare footed, and it takes a special reading. Its not a traditional scale. Sorry, but I'm not remembering the details. It's considered better. Just a FYI. ;)

Best wishes on your food choices!

[jenscats5]

Actually, 1lb of muscle = 1lb of fat....a pound is a pound is a pound....HOWEVER muscle is more dense & takes up less space & is more compact...SO, if you have decent amount of muscle, you could weigh more & have a higher BMI than someone who weighs the same but with more fat.

And those scales are HIGHLY inaccurate....

[alergkvegtarian]

Actually, BMI has been found to be not accurate measurement of body fat. And, if muscle, being more dense, can make you weigh more, then you still would weigh more then with fat. However, people tend to freak because they think they are overweight just because of what the scale says without any regard to how much muscle they really have.
Article I read: http://www.sciencedaily.com/releases/...
Quote: "A research team from Michigan State University and Saginaw Valley State University measured the BMI of more than 400 college students – some of whom were athletes and some not – and found that in most cases the student’s BMI did not accurately reflect his or her percentage of body fat."

[hotoynoodle]

bmi numbers are from actuarial tables and are a terrible measure of health or proper weight. most professional athletes, while very lean, would be overweight or obese on those charts because they are so muscular.

when i was anorexic, wearing size zero jeans, the bmi chart said i was overweight. i was literally starving to death.

the most idiotic tables imaginable.

[freia]

Wow, just wondering how anyone at a size 0 could in any way be categorized as overweight according to any bmi chart. Unless the size 0 was a vanity size LOL...

[hotoynoodle]

nope. this was 25 years ago before that nonsense started. for somebody 5'2", i have relatively big shoulders and big bewbies.

so even though i had tiny hips, i was still wearing a size 10-12 blouse.

those charts need to go right out the window

[mcf]

I think those who follow metabolic science tossed out BMI and for a quick screen use waist to hip ratio as a more predictive risk measure.

[hotoynoodle]

my new pcp, who is freakishly young, still uses bmi. i think most still do and i'm quite sure insurance companies do too. when i was too thin, no doctor ever said anything. now that i am at a better weight, and eating low-carb and healthy, bmi says i am overweight. my new doctor and i argued about it it. stoopididty. forest for the trees, all that.

[mcf]

Most doctors are not very well informed, IME. By knowledgable, I mean "rare few." I have very high bone density; they're not big, but I literally have what my endocrinologist calls "heavy bones." About double what's normal for a woman my age, and at 45 it was 140% that of a 30 y.o. woman. Having high bone mineral density also leads to high BMI.

BTW, doesn't it suck when you feel like you should card your doctor?

[freia]

Gotcha -- body weight distribution is key, I know. SIL has small hips and spindly legs God love her but very top heavy and with a large waist. BMI is an outdated way of "diagonsing" obesity -- I think the current thought is a combo of weight, height, and waist measurement. But I know the biggest indicator of longevity isn't weight, but daily activity. :)

[small h]

<Also, muscles weigh more then fat which makes most scales not very accurate.>

Huh? A scale doesn't measure how much of your weight comes from muscle, fat, bone or water. It just tells you the grand total. At least, that's what my scale does.

[jenscats5]

Some scales supposedly measure BMI or BF% however they are largely inaccurate as the step-on ones only calculate water % up to the waist & the hand-held ones measure upper body only....and you have to use them at the same time on the same day each week and they are still not correct......But they will measure differences, so if even inaccurate, it will show if you're going down...

[small h]

That's interesting, but do you think the knowledge these fancy scales provide is at all useful? Because a regular ol' scale will also show if your weight decreases. And as you noted, a pound is a pound. A pound of lard weighs the same as a pound of lettuce.

[goodhealthgourmet]

well, those body composition scales can theoretically tell you if the decrease in your weight is due to loss of water, fat, or muscle...but as already mentioned they're not all that accurate.

[small h]

I guess I'll stick to my own method, which involves pinching my hip and then sighing. Sometimes I sigh more than once, for exercise.

[jhopp217]

I remember I was in a college health class and we had to test our body fat with calipers. They couldn't get anything from my thighs or tricep and then they went to my waist....sighing ensued

[jenscats5]

No, I don't find it useful unless you're just looking at the numbers decreasing.......I think it's more useful to go by how your clothes fit and how you look...

[linguafood]

Mine does. It's a fascinating machine '-D

[small h]

I want your scale! Mine's so boring.

[alergkvegtarian]

Tanita BC-554 Ironman Innerscan Body Composition Monitor - measures body weight, body fat percentage, hydration level, muscle mass, BMR, Metabolic Age, Visceeral Fat. This is not your basic scale. However, the bioelectrical impedance analysis (BIA) is considered one of the best out there for determining true body composition. If you do the measurements as well, you can even find if you are losing muscle mass. Very useful! But, expensive.

[goodhealthgourmet]

Protein will help you gain muscles, but does help in filing you.
Vegetables are considered "freebies" in that they don't add any real calories.
Fish is considered the healthiest non-vegan protein source.
Tofu is the healthiest protein source and is a legume.
~~~~~~~~~
protein DOES help fill you up, and it will satiate you for a longer period of time than vegetables will.

most *fibrous* vegetables provide plenty of bulk without appreciable calories, but it's important to make the distinction between those and starchy or other root vegetables (which are quite calorie-dense).

all fish are not created equal. farm-raised tilapia isn't really "healthier" for you than organic poultry or grass-fed beef.

tofu is not "the healthiest protein source." there's no single source of protein that is really the "healthiest" per se (particularly because "healthy" means different things to different people). soy can have deleterious health effects in some people, and tofu isn't really a concentrated source of protein relative to other sources.

[DeborahL]

I have been thinking about this exact topic a lot lately. I've changed my diet considerably the last couple of years along with increasing my exercise, and now it's about maintaining my weight/fitness, but I rarely feel sated/satisfied by eating "right/well." I sure do miss those carbs! Which means I periodically fall off the wagon. It's hard to strike a balance between delicious and satisfying and healthy.

I try to stick with the 90/10 rule (eat well 90 percent of the time, eat whatever I want 10 percent of the time). And I definitely subscribe to the protein/good carb philosophy (I start every morning with apple slices and peanut butter, for example, or I eat plain Greek yogurt with dried fruit for dessert). Salads are rarely satisfying to me--if you eat, say, a whole head of iceberg lettuce in your salad (which I've done, and I honestly like sweet, crunchy iceberg) then yes, I feel full. But not for that long.

I'm now trying to incorporate more lean protein into my diet. I'm vaguely pescatarian, meaning up till now fish was an occasional extravagance. But these days I'm eating tuna regularly, and trying to work in salmon too (got a great salmon patty recipe from a CH thread about canned salmon).

For snacks, I fall back on peanut butter and apples (or PB & banana), or cheese and apples, or just an apple, or sometimes a 100-calorie bag of microwave popcorn or some nuts and fruit.

But honestly, there are times when nothing will do except a big plate of pasta or a huge rice bowl, or something along those lines. (Which I recognize isn't a snack, more a comment on my eating philosophy/bugaboos.) 90/10 baby!

[DeborahL]

Other snacks that work for me:

Hard-boiled egg

Plain Greek/strained yogurt mixed with Sriracha to use as a dip for baby carrots (this one is great, just had it for the first time, got the idea here on Chowhound http://chowhound.chow.com/topics/809178

)

I think someone posted here also about mixing the five flavors (sweet, sour etc) which makes a ton of sense to me. Salty and sweet are really the only two that matter to me, and if I combine them (peanut butter with apple slices) I feel satisfied. But if I have only one, I'm craving the other right away and end up counter-snacking, which can lead to a vicious cycle.

[ChristinaMason]

<Salty and sweet are really the only two that matter to me, and if I combine them (peanut butter with apple slices) I feel satisfied. But if I have only one, I'm craving the other right away and end up counter-snacking, which can lead to a vicious cycle.>

This is me, too. My inner libra, perhaps?

[mcf]

For me, salty and sweet combined is pretty much the only combination that makes me binge on something... I can eat either alone without triggering hunger, but not together.

[jamieeats]

sounds like we are on the same "diet" - i'm about 5'6 and 115, but i'm really active and eat around 2000 calories per day but definitely prefer grazing.

i always start out my day with a bigger breakfast - english muffin and 300 calorie protein shake. this keeps me really full until lunch time and then i'll start the grazing for the rest of the day - greek yogurt, apple, salad, any other fruit and veggies i have around - i'll pack snack bags of carrots and grapes. this way i can keep eating and not really get all that hungry. i will have a lunch with some pasta and protein (either canned tuna or tofu).

on the flip side, sometimes i'll be in an "eating" mode even if i'm not that hungry. in that case, i'll have popcorn, sugar-free pickles, chex cereal, sugar-free jello, and i always keep a large stash of frozen veggies in the freezer so i can heat them up. i'll also make the light progresso soups since those take a while to eat and only have about 100-140 calories per can.

[jhopp217]

It seems like a lot of responses were just snacks, but it sounds like you want to have something as a meal, that is low calorie, so you stop snacking. When I was on Atkins, I did what you do and ate about four mini meals, basically snacks and then a decent dinner. My go to items were tuna w/lemon, cheese (tiny portions), lettuce and celery with salsa and tons and tons of chicken cutlets....sometimes with bacon.

it sounds like you are more concerned with filling, but worry about total calories, so my suggestions would be simple salads, lettuce, tomato, cucumber and celery. Tuna fish. And here's one you'd never suspect, because it's fried and dense. Egg Rolls. Depending on size, they are between 160-250 calories. I recently lost weight with portion control and would find when I ordered chinese food, if I ate an egg roll and had a tall glass of water and waited about 20 minutes, I ate barely any of my meal, So I started buying a meal and three egg rolls. What I used to wolf down in one sitting at about $10 a meal, I was splitting between three meals for about $13. Saving money, felt full and lost weight.

Egg Rolls - crazy diet food, haha

[iL Divo]

weight watching through week so microwaved popcorn in brown bag with garlic powder or seasoned salt

[chrissy1988]

love love love this. or you can put cinnamon and a bit of stevia. yum!

[escondido123]

There is an article on what foods were the best at making people feel full--the big winner was boiled potatoes! Read the whole study here:http://www.mendosa.com/satiety.htm

[mcf]

Feeling full after eating and satiety are not actually the same things... some foods that make you feel full the fastest lead to more eating later on throughout the day, and also have deleterious effects on the body mass that uses the most calories at rest or activity.

[chrissy1988]

can you elaborate please?

[escondido123]

The OP asked about foods to "get full." In the article, they had people eat the same number of calories with different foods. 2 hours later those who had eaten the potatoes still felt full, by a wide margin. I felt that "filled" the bill.

[chrissy1988]

Okay, that makes sense. You are basically making an argument for the fact that 2 foods could essentially provide the same satiety immediately after eating but 1 food might be broken down more slowly than another--thereby prolonging the time until hunger.

Like giving someone white rice vs. brown rice--equal quantities. Same amount of fullness after eating but the brown rice will "last longer" (for lack of a better word). Yes?

[freia]

I always thought "feeling full" was due to a number of factors, of which satiety or "clinically enough food) is only one. Other factors include volume (as stretch receptors in your stomach are activated to make one "feel full"), hydration levels and a sense of psychological satisfaction that comes with eating food.
Now personally, a baked white potato with a little bit of low fat sour cream and chives will set me in good stead for many hours, despite the theory of rising and falling blood sugars (Glycemic Index values are kind of a hot topic right now, because the values are based on a pure amount of the food in question in a laboratory situation, whereas the vast majority of us don't eat foods in isolation like this, so GI's although measurable in and of themselves are felt by many to be not accurate in the sense that combinations of foods will affect the actual rise and fall of blood sugar). This is also why anorexics can stave off those "hunger pangs" with large volumes of .liquids -- they are stretching their receptors in their stomach and thus have a feeling of being "full" even though their calorie consumption is extremely low.
Often people confuse hunger with thirst and while they eat something and "feel full", they feel just as full or satisfied if they hydrate.
I think you should work with what goes for YOU and you yourself kind of know that. I know for me, I can't stop eating pasta, but if I have 2 Shredded Wheat tablets plus 1 cup of milk, I'll be set for a good 4-6 hours. Same with white potatoes. Regardless of what any "research" or studies say, that's what works for me and many others.
Just another POV, that's all. There really is no absolute answer these day with nutrition and nutrition science, unfortunately. For every study produced that says X, an equally valid one that says Y can be found. Evaluating research is an art in and of itself. I personally am wary of anyone who makes absolute claims when it comes to nutrition, as it is such an individual thing. It is almost a religion for many people, and there are certain belief systems around nutrition, alot of them culturally based,, so you'll just have to go with what feels right and makes sense to you.
SO, some local snacks to feel full would include:
Shredded Wheat and non-fat milk
Oatmeal and non-fat milk
A baked potato, skin on, with seasonings or salsa
air popped popcorn with chili seasonings
sushi -- cucumber rolls for example
soups, including miso soup and vegetable soup
Great, now I'm hungry!
:)

[mcf]

Yes, though first, one should not, ideally, eat until full. Just until satisfied, as in no longer hungry. Then, that satiety should last as long as possible, and that's what protein does. But beyond that, studies have shown that eating a carb meal will lead to greater food intake at later meals, hence a day long satiety effect that each low glycemic meal carries forward. There's no additional benefit to brown rice. In fact, the lowest glycemic (which is not really predictive from person to person) tested is converted white rice.

[Emme]

Veggie soup in broth
Pureed Creamy (creamless) Veggie Soup - cauliflower, or broccoli, or asparagus... or a mix with cooked onions, garlic, broth, a hint of almond milk if the mood strikes and herbs/spices
Egg white omelettes filled to the brim with veggies
Flourless veggie "flatbread"
Crispy Seasoned Kale Chips
Grilled or Roasted Onions
Ratatouille - i don't really use much oil, if any
Blackened Sole
Grape or Cherry Tomatoes - like candy
Ceviche
Miso Greens and Wild Mushrooms Soupish Stew
Roasted Celery
Toasted Potato Skins filled with veggies and/or egg whites
Iceberg Wedge with Balsamic and Salt
Mini squash crusted quiches - egg whites, almond milk, veggies with a zucchini or yellow squash crust
Roasted spaghetti squash (roasted enough that it starts to brown and caramelize) with salt and a little of my favorite onion powder
Veggie patties - squash, spinach, broccoli, whatever, onions, garlic, seasoning, egg white and just the tiniest amount of almond flour to bind
Honeydew, Sugarkiss Melon, Orange Honeydew, Galia melon, etc.
Roasted or Grilled Fruit
...to start

[enbell]

Do you follow a recipe for the veggie patties or do you "wing it" each time? I'd love what you have to offer in terms of a recipe :)

[Windy]

They aren't perfect, but the Pritikin veggie patties in the freezer section at Trader Joe's are pretty good. They have carrots and eggs and not a huge number of calories. I usually make them in a fry pan with some chopped onion & mushrooms or spinach. http://pritikin.com/mag-store/index.p...

[Emme]

totally wing it.. but here goes... whatever veg(gies) i'm using get steamed or nuked til super soft. i always add some diced cooked onions (often nuked... i know), some roasted garlic... zucchini generally stays grated, broccoli/cauliflower get sort of lightly smashed, carrots can go either way, spinach, etc. i stir in onions and mashed garlic, salt, ground pepper, sometimes some herbs (parsley, basil, oregano, tarragon, etc.) and/or spices (mustard powder, curry powder, garam masala, cumin, coriander, sometimes a dash of nutmeg with broccoli). i mix in egg whites, enough so everything is covered and looks almost goopy, then i sprinkle in almond flour/powder a little bit at a time, until i can just barely get a patty to hold together, but is still pretty wet. then i either place on a baking sheet, or press into mini muffin molds and bake at 350 til golden, time dependent upon size. sometimes for the bigger ones, i'll even drop the temp to 325. otherwise, i spray a pan with Pam and cook over medium low heat til browned on both sides and cooked on the inside. if they're bigger, you can cover with a lid to speed cooking through. don't overdo it though... egg whites can dry those suckers right out.

[enbell]

Awesome, thanks!!

[chrissy1988]

wow, thanks for that list. i do eat a lot of that stuff already but it's nice to have a list.

how do you do your kale chips? mine always get wilty and not crispy.

[Windy]

Spray oil at a low temperature with a little salt until they're crisp--spread out so single layer. I posted a link to a recipe above. But I only make as many as I'll eat in that day.

[Emme]

sometimes i use a little Pam as Windy suggests, sometimes I don't. it's important that they are in one layer. i season with whatever spices suit the mood, and bake at 275-300 til crispy. may take longer, but they'll dry out nicely, and you'll avoid burn.

[chrissy1988]

how long do you generally bake them for?

[tatamagouche]

Ceviche with scallops/shrimp is a good call.

[linguafood]

What, no oysters? :-D

[tatamagouche]

You know, I've never had oyster ceviche...that actually sounds really good *right now.*

[Veggo]

One of my favorite places for ceviche (Veracruz in Playa del Carmen) puts a half dozen small (quarter size) fresh oysters on their ceviche mixto, which has shrimp, octopus, and conch. Muy sabroso.

[tatamagouche]

Will Chow never get a Like button?

[Emme]

well now i want ceviche!

[carbonara]

Miso greens and wild mushrooms soup/stew sounds delicious--do you have a recipe for it?

[Emme]

i take miso broth, add in some minced garlic, put it on the stove with salt and pepper. I cut up a variety of greens (bok choy, mustard, kale, swiss chard, spinach) and toss em in. I slice up wild mushrooms (shiitake, cremini, oyster, portabello) and toss em in along with some chopped asparagus. Let it simmer til the veggies are softened (mushrooms, asparagus and bok choy are my testers). Add in some mustard powder, lemon juice, Bragg's amino acids (or soy sauce), somtimes even a dash of balsamic, let simmer a bit further. if i want protein, i'll beat some egg whites with some seasoning (i was on a Nature's Balance kick for a while), then drizzle into the simmering broth like egg drop soup... sorry about lack of amounts for the later additions - just something you kind of have to taste as you go, as the nature of the veggies will very often dictate the required additions... enjoy!

[sunshine842]

+1 on the ratatouille -- veggie goodness -- and usually a recipe makes a truckload of the stuff, so I eat it cold, reheated, tossed with pasta, rice, or couscous for a more-substantial meal -- LOVE the stuff.

[monavano]

I love low sodium Miso with some firm silken tofu, lime juice, Sriracha, ginger and a dash of soy. Cilantro if I have it.

[pinehurst]

Heat sates my appetite more than bland foods. If I'm having a healthy veggie broth/soup, I add liberal hot sauce. I also sprinkle it amply over natural popcorn, and occasionally, on high fiber Wasa.

[chrissy1988]

haha--if only i could find something spicy enough. just posted a thread about that too! :)

[greygarious]

A handful of raw nuts - 12-14 nuts - and a glass of water provide quick relief from hunger pangs.
An apple is filling, especially because it takes a while to consume. Remember that it takes 20 minutes after a meal before hunger abates. Chewing and crunch are important elements, shared by apples, nuts, carrots, celery, and popcorn.

[Windy]

Worked with a heath coach recently to significantly reduce the amount of added sugar especially hidden sugar in seemingly healthy things like lowfat yogurt and dried cranberries. The issue isn't the calories but that sugar makes your hungrier and lower energy so less likely to work out.

One thing that works is pairing fruit (even something healthy like an apple) with almond butter so you get protein, fat, and sugar. It's more calories than just the apple, but it's filing and doesn't set off the sugar-> salt->sugar snack cycle.

I've also been stocking the house with lean, high protein snacks (can of sardines, 2 oz of cold cuts, hard boiled eggs, unsalted peanuts). These are filling and buy time when I'm hungry to feel full and then prepare a healthy meal or salad. I'm also less hungry when I eventually eat.

Latest experiment is with chia seeds (same as for Chia pets). They are very high in fiber and omega-3s. I make a Mexican style agua de chia with 1/2 tsp of seeds, 1 lime or lemon, 1/2 t of sugar, and a glass of water. Let it sit. Seeds become slightly gelatinous. It's tasty and surprisingly filling.

[Monica]

Asian style soup like pho...usually made with all low calories and low fat ingredients but they are packed with flavor and it sure does fill you up.

[chrissy1988]

how do you make it?

[Julia_T]

A friend of mine makes chicken pho by essentially making chicken stock (but no parsnips, pepper or herbs) with sliced ginger root and salt and, after stock is done and strained, she adds fish sauce. Add-ins can include, for example, mild onion, fresh cilantro, rice sticks (firm rice noodles sort of in the shape of wide linguine), and the cubed chicken. I made it last night from her recipe - delicious.

[freia]

You know what I found a little shocking about pho? First I love love LOVE it, and agree, its primarily broth and veg and rice noodles. But for 55g of rice noodles (about 2/3 cup) you can count 300 calories to your total. Now, if you can control the amount of rice noodles, WOOT! But I know I usually have significantly more noodles than that. It was one of my hidden shocking calorie traps that I fell into a year ago.
As a meal, though, its GREAT!

[chrissy1988]

i don't et chicken so i could do veg. broth--add in fish sauce, onion, shrimp, and perhaps bean sprouts? or no? i guess it's just soup right?

[Julia_T]

I suppose so, but don't forget an inch of ginger root, sliced. Really makes it. Maybe we should google pho - but that might be too much effort. Ha!

[chrissy1988]

ouch. feisty.

[Julia_T]

Oops. Didn't mean to imply you. I literally meant both of us and was chuckling, enjoying our collective what-the-heck-let's-just-discuss-it-anyway way of thinking right now. : )

[mels]

Fellow grazer checking in. I lost 30 pounds a couple years ago and have maintained it since. I lost it by counting calories and maintain by still generally eating somewhere in the OP's calorie range. I have found I need a mix of protein and carbs in the morning to keep me feeling full in the beginning of my day (usually toast w/butter or peanut butter) and after that protein and fat does the trick. I know everyone is different in regards to what keeps them satiated.

Lunch isn't an official meal, really. I graze at my desk all day on any combination of the following foods that are usually in heavy rotation: One serving of almonds, Greek yogurt (Fage 2% especially), hard boiled egg, celery w/peanut butter and raisins (satisfies my sweet/salty craving), small hunk of ridiculously sharp cheddar cheese, marinated vegetables, hummus and crackers or vegetables. If I do have more of a proper lunch, many times it is soup since I can make giant vats of it, freeze into proper portion sizes, and is always on hand.

[tatamagouche]

If only I could rely on peanut butter. It's a trigger food for me—1 T. leads to 16 T.

[chrissy1988]

haha...that's cereal for me. love/hate relationship.

[redfish62]

Same here, if I have a jar of peanut butter in the house that sucker won't last 24 hours, it tastes too good.

I do have a jar at the office to use in rat traps (I'm the designated rat catcher) but it is a jar that was recalled due to salmonella concerns several years ago so I'm not about to eat it.

/Yeah sometimes we get a rat in the office, in Florida if it gets really cold the rats do anything they can to get indoors

[hotoynoodle]

lol. ditto on the nut butters as a trigger. simply cannot keep peanut butter or almond butter in the house. i give up.

[mels]

Haha...that's how I feel about smoked/salted almonds. I can eat plain ones exercising portion control but smoked/salted almonds? Game on. I could eat an entire tin.

[kubasd]

I'm about 5'5" and around 95 lbs....... PB is a CRAZY trigger food for me too!! One spoonful leads to me eating the whole jar....

[Windy]

Most commercial nut butters are heavily salted and those advertised as reduced fat have significant added sugar. Fresh peanuts or fresh ground peanut butter is better (and harder to eat a jar of).

[hotoynoodle]

harder to eat the whole jar? lol. set your stopwatch...

[chrissy1988]

well at 5'5 and 95 pounds are you really afraid of gaining any weight?

[kubasd]

nah, but I tend to keep eating if I start....

[MonMauler]

A few years ago I was able to drop a bunch of weight and have been able to maintain at around my preferred weight ever since. Although I am a couple inches less than a foot taller and around 60 lbs heavier than the OP, I still try to stay within the OP's target caloric intake most days (I'm not really active).

My general goal is to find tasty foods that are low in calories, high in protein and low in carbs. Here are some of the foods I eat to try and stay satiated without breaking the bank calorie-wise:

Greek Yogurt, plain
Oatmeal
Eggs
Water
Coffee, black
Tea, black/green, plain
Whole, raw almonds
Fresh-cut fruit
Any raw veggie
Energy Bar
Cheese
If you must have crackers: a handful of plain Triscuits or Wheat Thins
Soup (not cream-based)
Chili
Stew
100% whole grain bread or wraps:
Salmon/tuna salad (greek yogurt instead of mayo, low calorie wrap)
Cheese-less wraps or sandwiches (many open-faced): turkey, ham or chicken
Slice of cheese pizza
Simply prepared veggies
Seafood, generally

Otherwise, it's really about moderation and sacrifice. I help moderate my consumption by eating more slowly and making sure to always leave a portion of my meal on the plate (or to share some). Spicy foods help me eat less and feel more satiated as well, which is great because I love spicy foods. Doing these things help me feel satiated without allowing myself to overload on calories.

In terms of sacrifice (which really isn't the correct word because I rarely feel like I'm sacrificing anything): I try to spend my calories only on foods I truly appreciate. For example, I regularly go weeks without consuming any significant calories on non-alcoholic beverages. If cheese, oil, mayo, or butter is not integral to my sandwich/salad/meal, then I will just leave them off. And if I know I will be having a calorically heavy meal at some point in the day I will cut from my other meals/snacking to at least partially compensate.

Following these guidelines my consumption generally looks something like this:
~150 - 300 calories from 8am - 11am
~500 calories from 11am - 5pm
~800 - 1000 calories from 5pm - 3am
(and oftentimes it's less, without feeling hungry)

Following these guidelines I am able to maintain my weight without feeling hungry while still indulging in my favorite high-calorie meals 2-3 times a week.

I hope this helps, and good luck!

[ChristinaMason]

very helpful, thanks!

what are your best breakfast ideas, aside from eggs, oatmeal, and yogurt?

[PenskeFan]

I eat some protein for nourishment and some oatmeal to fill my belly.

Also another thing is organic vegan cup-of-soup, some are quite filling and most are very low cal.

The other thing - chew more. A lot more. It helps you feel full, plus I think you get more air stuck in the belly to make you feel full. Maybe, I am not sure, I just know it works for me.

[redfish62]

When I am on a long drive I tend to buy junk food at convenience stores, so instead I stop by the grocery store and buy a 1 pound bag of baby carrots (I know they aren't really baby carrots) and eat the whole darned thing. After eating an entire pound of carrots, potato chips lose their appeal cause I'm stuffed.

[chrissy1988]

Lol...I could polish off a bag and still eat a full meal :)

[Julia_T]

You know what else is good, come to think of it? Nori. Also beef or turkey jerky. So regarding the nori, I have no idea if it contains something that is not good for you. It's seaweed.. Regarding the jerky, yes it is pure protein. Low to zero fat. Tons of salt. So those are the pros and cons. Also i forgot - one other thing I used to do was eat just some 99% fat free yogurt for dinner. A yoplait or Dannon fruit on the bottom, or sometimes I would just mix a little jam or apple butter into plain yogurt.

[Veggo]

"Honey, I'm starving. What's for dinner?"
"Nori"

And that's when the trouble began. ( Apologies to The Empress at WashPost)

[Julia_T]

LOL!

[chrissy1988]

Nori is delicious...just slightly expensive at over $1 for a small package...I love it though and used to get it from trader joes but I don't live close enough anymore :(

[goodhealthgourmet]

you can buy packages of full nori sheets at standard grocery stores & Asian markets...then just season & toast them yourself. or if you have a Costco nearby, they sell huge boxes of single-serve packs now - i think it's something like 4 bucks for 27 packs. you can also find multi-packs of them at Asian markets for less than $1 per serving.

[Windy]

I buy them at Korean markets. They are very good. Also pretty salty though.

Not as cheap, but it's very easy to make chips out of dino kale by roasting for 20 minutes at a low temperature. I spray with a can of oil and sprinkle with sesame seeds.

[Julia_T]

What temperature is "low" to you? 200? 300? Thanks. I'm envisioning them with garlic, onion powder and salt...

[Windy]

300-350. Any higher and I forget and burn them.

I don't put any seasoning on them, just spray oil. You can always add salt to taste when they're done. http://allrecipes.com/recipe/baked-ka...

[Julia_T]

Thanks! Will try.

[hyperbowler]

Lemon zest works well too. Dino kale and brussels sprouts work best for this preparation, but you can also use chard or collards if you cook at ~275 degrees. Just make sure to wash the greens well ahead of time and to try them fully. Otherwise, they won't crisp up properly.

[ipsedixit]

Sugarfree bubble gum.

[Veggo]

Valley dude?

[ipsedixit]

No, that would be with sugar.

[Julia_T]

When I was slender, ha, I used to eat an Amy's bean-and-vegetable burrito, or one of her (whoever Amy is) spinach feta pockets, or a big mostly greens salad (from Whole Foods; with about one tablespoonful of beans for protein - not too much b/c I viewed it as carbs) for most meals. A reasonable sized bowl of Raisin Bran or Kashi GoLean for breakfast. I didn't snack during the day; just drank a lot of water. At night, I'd either have an apple or (more often) dark chocolate and a beer, so the daytime meals are all I can recommend! LOL They did keep me full.

[FoodieInDenial]

There really should be a measure for hunger satisfaction per calorie. I've tracked my diet carefully for a few months, and found that a simple sandwich of turkey on a sandwich thin keeps me satisfied far longer than anything else I eat of equivalent calories.

[chrissy1988]

the problem with that would be that because people metabolize macronutrients differently the same food would receive a different rating depending on who rated it. It's trial and error--I like to get ideas from people and see if it works for me! :)

[small h]

I'm around the same size as you, so I also need to keep a close eye on portion sizes. A "normal" plate of food for a 150 lb. person is way more calories than I need - although I have no problem polishing it off. And I've found that vegetables alone will satisfy my psychological need to eat something, but I'll still be hungry. So I snack on peanut butter, or cheese (sometimes in addition to celery or carrots or whatever other vegetables or grains are lying around in the fridge). So far, so good. It helps that I really like peanut butter and cheese.

[chrissy1988]

someone who feels my pain--if I were reincarnated I'd be a 6'3 football player just so that I could eat LOADS of food. haha. shameful i know.

[jenscats5]

Salad!! I'm all about volume and I get a big bang for my buck with salad........

[chrissy1988]

problem with salad is that 20 minutes later i'm hungry again. okay, maybe not 20 but shortly thereafter.

[hotoynoodle]

you need protein and fat on top of all those lettuce leaves.

[jenscats5]

Exactly! I always have a protein on my salad & I'm full for a long while afterwards. My favorite dressing is lemon juice, mustard, oil & rice vinegar.

[tatamagouche]

For me a boatload of steamed vegetables does the fullness trick better than salads, even with protein.

Oh, and baked eggplant. I just toss slices in a tiny bit of oil, S&P, and a little soy sauce, then bake it on a cookie sheet. Probably not for everyone but I love it.

[sbp]

Lentils, beans and sweet potatoes. Low glycemic index, but "heavy", so you fill up.

[Allegra_K]

I discovered an interesting ingredient through the cookbook of the month selection, which is currently featuring Japanese cuisine. Konnyaku (or shiritaki, its noodle-like partner in crime) is an almost zero-calorie fibre-rich food that is quite filling and readily takes on the flavours of whatever you cook it with. The texture takes some getting used to, but if you can learn to embrace it (I haven't gotten to that point yet), you'd be laughing!
http://www.justhungry.com/2007/01/kon...

[chrissy1988]

i've had these noodles. only problem i have is the smell, not even the texture. they're pretty good, not great. I think they add bulk and can fill you up but i wouldn't eat them alone.

where do you get yours? they are soooo expensive.

[Allegra_K]

Hah, I don't think I could eat them alone, either. I haven't tried the noodles yet, just the chunks cooked in a simmered veg dish, and that was hard enough to get used to. I have higher hopes for the noodles.
As for the smell, I can detect the odour from the calcium hydroxide when I open the package, but rinsing it clears that problem up nicely.
I've been purchasing the packets in the refrigerated section a local Asian market. I pay about $1.50 per 250 gram package. The tofu shiritaki noodles are more expensive (and higher in calories), but I haven't tried those yet.

[hotoynoodle]

are these the noodles that taste like fishy erasers? yuk.

spaghetti squash or zucchini ribbons.

[tatamagouche]

Baked spaghetti squash another solid bet in my book, yes. I prefer kabocha, but that's a lot higher in calories.

[sophiejj]

I was thinking shirataki noodles, too! The tofu ones are easier to find, but 20 calories per serving versus the ones that are only the yam noodles, which are 0 calories per serving. I love them in a miso soup, or with shrimp, chicken broth, ginger/garlic and maybe whatever veggies I have (cabbage/spinach) in the fridge.

[JenJeninCT]

chrissy, if I'm not mistaken, you live in CT? Stew Leonard's has the noodles in 2 styles for usually $1/pkg- maybe 8oz. They are in the dairy/egg/juice section.

[chrissy1988]

I'm in New Haven and have no idea where Stew Leonard's is. I'll google it. Unfortunately I have no car but I'd bus it if I had to...$1 is definitely worth the trip :)

[kubasd]

Stew Leonard's would be way too far to bus for some noodles, even $1 low calorie noodles.... boo!

[mcf]

Yeah, the way rubber bands take getting used to on your plate. :-)

[enbell]

Just an FYI these were pretty hard on my stomach in terms of digestion - big stomach ache for me.

[wonderwoman]

i was just thinking today that it's time to put my red cabbage slaw back in the rotation (made it so often last year, i had to give it a rest for a while).

it's great on its own, but i really love it mixed with baby spinach and some crumbled blue cheese.

shred red cabbage and fennel. add sliced scallions and grate a good inch of ginger. throw in a handful of chopped hazelnuts.

toss with a dijon vinaigrette: 1 tablespoon dijon mustard, 2 tablespoons vinegar (cider, sherry or muscat), 3 tablespoons olive oil, salt and pepper.

[betsydiver]

when i was a kid my mom put me on WW and we discovered that you could put cut up mushrooms in an oven on low and dry them out. they came out chewy and yummy.sorry i don't remember specific temp or time. they were eaten fast, though, make lots!

[egging]

I find that edamame keep me full longer than other snacks. And, if you buy them still in the pod, they're a fun snack too.

[chrissy1988]

oh my--i eat soooo much edamame. it has been my best friend because it travels well. I recently flew from CT to CA and had 2 packages on the plane, 2 packages in my hotel, and went out for sushi when i returned--ordered some more. there's a bag in my freezer as we speak--might whip it out tonight :)

dry roasted is really good too.

[egging]

@ chrissy1988, I'll have to try the dry roasted. Thanks for the tip!

[mcf]

They're a great idea, fat and protein and fiber... but kind of caloric, too.

[goodhealthgourmet]

it's also not wise to flood the body with such a high concentration of phytoestrogens. one serving is great. but 5 or 6 times a day? plus i'm guessing those "packages" hold more than one serving. yikes.

[soupkitten]

omg +1. way too much soy in the diet will wack out your hormones. yikes yikes yikes

[mcf]

That's true for folks with existing thyroid problems, including cruciferous veggies acting as goitrogens, too. But other folks don't need to worry about those, either.

[mcf]

I don't think that's as much an issue with natural and fermented sources of soy for most folks, though isolated soy proteins have problems, particularly in men. From flax, too, IIRC.

[goodhealthgourmet]

8 servings a day (even if it's from whole/unprocessed sources) could prove to be problematic for anyone. the suggested daily intake of isoflavones for healthy adults is 25 mg, or about 3-4 servings of whole soy foods. too much of a "good" thing and all that...

[mcf]

Well, I don't really believe any of the RDAs are founded in good science. I also think that 8 servings is a lot... I'm not sure it's a risk for most folks, but soy can definitely wreak havoc with some with endocrine probs.

[hotoynoodle]

have a glass of water or hot tea before a meal. also sometimes thirst can seem like hunger if you are dehydrated.

you may also want to reconsider your grazing patterns and stick to 3 meals per day. eating all the time means your insulin mechanisms are always working and your system nearly in constant digesting mode.

eating low-carb, with moderate protein and higher fat, i can easily go many hours between meals.

[Veggo]

I'm buying smaller ducks. It's a start.

[nemo]

ha!

[EM23]

A well-documented calorie-cutting technique popular with Olympians and other elite athletes the world over.

[westsidegal]

1) vegetable soup made with:
canned crushed tomatos
water
green beans
mixed frozen vegetables (the kind that contain corn, carrots, green beans, etc)
spinach
green salsa

and
2) salad sprinkled with cubed high-protein extra extra firm tofu and dressing that is made with very little olive oil

[chrissy1988]

i make a similar sup==sometimes i use black beans, canned tomatoes, and a can of tuna--thin it out with a can of water, add in some spinach and wa la.

[BeeZee]

plain popcorn, no butter, no salt, but I sprinkle with Penzey's Arizona Dreaming spice mix. I also graze all day and try to make sure to incorporate fiber into the snacks. Recently made a batch of lentils du puy and they make a yummy snack as a room temp salad with a little vinegar, very filling.

[chrissy1988]

what are lentils du puy? I also eat popcorn quite a bit--butter free of course. sometimes cinnamon, sometimes cayenne, sometimes parm sprinkled on it.

[sunshine842]

lentils du puy are lentils grown in the Puy region of France - the soil there is volcanic, so it gives the lentils a very unique (but tasty unique!) flavor. They're pricey, though -- so regular lentils can be subbed in any recipe calling for the du Puy.

[BeeZee]

the puy lentils keep a firmer texture, if you are making something where you want a nice chew...I found them in the bulk bean bins at Whole Foods, so I just buy a cup of them and it keeps the cost down. The red, brown, or yellow lentils tend to break down a little more, I use them in soup.

[sunshine842]

green lentils will usually hold their shape -- they're frequently even the same cultivar as Puy -- but the volcanic soil makes them taste different.

[pine time]

I have no vested (financial) interest in Weight Watchers, but I'm a Life at goal for 6 years. I've learned that if I am craving something, just eat it, in moderation, of course. Otherwise, I'll eat 4-5 other things to supposedly divert me from my craving and inevitably, still eat the crave item, hence eating a whole bunch more calories in the long run.

[scunge]

Roasted root vegetables such as beets and rutabaga r' top of the list with herbs of course. Summer time its tomatos and peaches . Most fish roasted with lemon and capers hot or room temp.Plenty of greens and legumes yogurt with some honey or agave sometimes a little tahini added roasted nuts.......eggpant and/or zuccini .......I have plenty of zatar',garlic and oregano as well as curry and masala in the cupboard .

[pine time]

Please help--I'm new to zatar, so just learning what it's best on--what are your favorites?

[linguafood]

It's great mixed with olive oil to create a paste, then put on flatbread and roast in the oven for 10 min. or so.

[Windy]

Chicken with lemon and olive oil. Most zatar is sumac and thyme plus salt.

[Isolda]

Hot drinks, such as green tea, have no calories and make you feel full for a while. Miso soup is another low calorie (if not low sodium) way to make yourself feel fuller than you are.

[chrissy1988]

i always get miso or seafood soup when i go out for sushi. love the stuff.

[dmjordan]

Why wait for a visit to a restaurant? It's really fast and easy to make and once you buy the miso and dashi they last a long time. Here's the recipe I use.

http://tinyurl.com/6mkdnwe

[teresacesario]

Organic celery with almond butter, raisins, and lots of cinnamon...keeps me full

[sherrib]

Veggies, veggies and more veggies. With breakfast. With lunch. With dinner. Even with snacks. My mid-morning fruit sometimes ends up being a green smoothie - lots of raw veggies there. Afternoon snack will sometimes include a vegetable soup of some sort. Souped, stir fried, roasted, smoothied - the possibilities are, indeed, endless. Add some herbs and or spices/seasonings, you can spend a lifetime trying all the different possibilities. And I am. Ravenously.

[sunshine842]

oh, heavens yes -- anyone who followed Weight Watchers knows about the vegetable soup -- vegetables simmered in chicken broth, then half-pureed to make it silky-textured.

We've all downed gallons of the stuff -- and yes, it's very low-calorie, nearly fat-free, tasty, and yes, it will keep you going between meals.

V-8, too -- for all the same reasons.

[mcf]

Protein... nothing keeps you feeling satisfied longer. In my case, it's protein fat, and low carbs, but if you eat substantial carbs, you can stick to lean proteins for satiety. I'll also snack on half sour pickles or dried seaweed snacks.

[EM23]

I find that a bit of protein or fat works for me too. My snacks inc.
A 1 oz. piece of cheddar, a couple of water crackers and 1/2 c. of grapes - about 150 cals.
A piece of country ham or roast turkey wrapped around lettuce (I like the crunch from iceberg) - abount 100 calories.
An apple with peanut butter for about 150 cals.

[BlueMagic]

One hard-boiled egg on a slice of wheat toast fills me up for hours.

[freia]

Ha! If I knew THAT, I'd be at my goal weight by now. Interested to see what the others say. And unfortunately, I have a verrrry efficient system meaning I get next to nothing in terms of calories and still the weight won't budge. Sigh.

[Joebob]

Nothing beats naked celery ribs, unfortunately.