I try to focus during my day on getting in my high-fiber foods. Around that, I also eat meat, cheese, vegetables, and fruit depending on hunger and taste. I have several staple high-fiber small meals and I usually eat one per day:
split pea soup with ham
spinach salad - 1.5 cups spinach, 1/2 cup black beans, 1/4 cup tomato, 2 eggs, low-sugar dressing
beef and vegetable chili with lots of beans
I also eat a low-carb tortilla nearly every day, usually with cheese and some kind of meat. I buy the La Tortilla Factory Smart and Healthy burrito-sized tortillas - they have 18 grams of carbs, 12 of which are fiber. There is 1 g of carbs in the cheddar I buy so a "quesadilla" of a tortilla, cheese, and either chicken or turkey bacon or something is almost always just one carb serving.
I also get smaller amounts of fiber from berries, spinach (sauteed with olive oil), walnuts, avocado, oatmeal (I eat it with peanut butter), and other vegetables.
When I started on the BFC I screwed up a lot on my serving sizes and such and ate too many grams of carbs or sugar in a meal, that kind of thing, but I got better with time and as I settled into food routines and altered my recipes. When I try a new recipe I always calculate its nutritional content out in advance and plan tweaks to make to get the sugar or total carbs lower, like by reducing or removing sugary foods like carrots and tomatoes or adding higher-fiber foods like beans or mushrooms.
I did not feel hungry when I first switched to the BFC - quite the opposite. I had been eating about 1200 calories/day when I was only counting and switching to eating more fiber, fewer carbs, and more protein left me very full so my total calories dropped for a couple weeks to about 1000-1100 cals/day until I forced them up to about 1300-1400 cals/day.
Are you sure you're eating enough total calories? Fat, protein, and fiber should make you feel rather full. Getting your carbs from vegetable sources should also help, if you're still eating a lot of grains. I think nuts are one of the greatest additions I made to my diet. Walnuts are all fiber, fat, and protein so that's my go-to snack if I need to feel full for a couple hours until another meal. Also, I eat 5-7 small meals/snacks per day which has certainly helped with not feeling hungry hardly ever.
I lost 40 lbs between Nov 2010 and Nov 2011 doing low-sugar for my "50 Pounds in 50 Weeks" project. I bounced halfway back up so I'm back for more!
I blog about personal finance at Evolving PF
Last edited by ERHR : 04-18-2011 at 04:25 PM.