[Rashomon]

I've always had a portion issue and it takes a lot of food to get me to the full point. Recently, I've drastically cut down my calorie intake and it's worked to the point of dropping weight without much exercise. I plan on continuing while adding back the exercise 5-6 times a week, but the main problem is that I never feel full, even when I eat fiber- and protein-rich foods (like the Kashi 7-whole grain pilaf and chicken and such). I also have little snacks in-between, like some almonds or a granola bar or something (I count calories, so I fit them in there).


I ended up going overboard today when my mother took me to CiCi's Pizza, which may or may not have something to do with the new restrictive diet.

Any tips will be helpful. I'd like to jumpstart this 22lb. weight loss.

[grrrkgrrrl]

heya!

i will sometimes eat vegetarian sausages- which have much less calories than real ones. in the u.k. i find them at 100kcals/sausage (i am not sure about other countries but i am SURE they must have something similar). i will have around 3 of them for a portion
add to that 200grams of broccoli for veggies and bulk/fibre
1 portion of gravy

and you have a great dinner, much less than 500 kcals, more around 400.

[srmb60]

Mel recommends "bathtubs full of greens". I used to laugh but .... mountains of vegetables and nice lean proteins are what works for me.

Also ... if someone has a link to fitday in their profile box <<<<< you can click on it and see exactly what they eat.

[Releve]

Originally Posted by SusanB

Mel recommends "bathtubs full of greens". I used to laugh but .... mountains of vegetables and nice lean proteins are what works for me.

Also ... if someone has a link to fitday in their profile box <<<<< you can click on it and see exactly what they eat.

I agree with the "bathtubs full of greens". Are you familiar with the Glycemic Index? Choosing foods that are lowest on the GI scale to accompany your lean protein will allow you to eat a LOT of food and feel full while keeping calories low. Not surprisingly, the lowest GI foods are full of fiber and tend to be leafy greens. I don't think you'll find these at Cici's

[rockinrobin]

I (mostly) adhere to a 1200 calorie budget and am rarely, if ever hungry.

And yes - veggies are the way to go!!! I eat ENORMOUS quantities of vegetables - all day long. That's another thing - I eat frequently doing my best to avoid becoming hungry. Being hungry sets me up to make very poor choices so I simply don't allow it to happen.

And yes pizza, though it may be within your calorie budget just isn't filling. I've done homemade pizza from time to time but WITH an enormous salad.

I eat veggies for snacks - cucumber salad, tomato salad, cabbage salad, veggie platter with salsa. I eat ENORMOUS salads for lunch usually - baby spinach, romaine hearts, bell peppers, grape tomatoes, red onions, cukes, mandarin oranges, a few craisins. You can add in turkey breast, tuna, or turkey breast, of course adjust the add ins. I dress it with balsamic vinegar.

Dinner is another protein (salmon, tilpia, chicken, turkey), which is of course another thing to eat lots of - very satiating with long lasting filling power, with another TON of usually roasted veggies.

Empty calories just don't work. It's as if I haven't eaten at all. Such as those 100 calorie packs and just about anything sugar-y and refined carbs. Those granola bars are glorified candy bars to me and I'm left hungry and clamoring for more minutes after I eat them. The almonds, though they've got some protein and good fats, also not satiating. I require much more VOLUME.

I need to get the most from each and every precious calorie I put down my throat. Where my calories come from really, really MATTERS. I need that protein/fiber/VOLUME combination.

I think you also need to start recognizing the difference between not being hungry and being stuffed. Back in the day I ate till I was stuffed, and yes uncomfortable. Now I let my calorie budget guide me and it has shown me that though I am not actually hungry, I am never at the point of being stuffed. It takes time to get used to that.

I also drink LOTS of water through out the day. Very often I'll feel like eating something, grab a drink and be thoroughly satisfied. We often think we're hungry, though we're really thirsty. So definitely drink lots, it WILL help to fill you up.

And then there's - why not up your calories to say 1400- 1500? Though of course still making them coming from the fiber/proteins. I'm fairly certain you'd still lose nicely on that amount, at least for quite a while It would pay to adhere to a higher budget if it would save you hundreds of calories from binging and overeating.

You can also start easing into exercise. It doesn't have to be 7 days a week and then you burn out. Why not start with smaller goals? Like 3, 15 - 20 minute walks a week. Then you can gradually increase. You can also purchase an inexpensive resistance band and start some strength training. It's really never too early to start with exercise.

Give it some time, be open to some tweaking here and there. It takes time to find the right mix for yourself. Congrats on the loss thus far and I look forward to hearing of your continued progress.

[MorbidDiva]

just a thought-
maybe try increasing your caloric intake by 1-300 calories of *quality* foods and see how you feel?
also, hunger can mask other emotions you might be feeling. before eating ask yourself if it's *really* food you want, and take a few moments to reflect. sometimes it's stress or anger or hurt and it manifests itself in a desire for food.
another thing to keep in mind is that the longer you restrict the smaller your stomach gets and you become more used to the more limited amount of calories you allot yourself per day.

[PeanutsMom704]

are you drinking enough water? I try to eat lots of veggies, a little fruit, lean proteins, whole grains and healthy fats (avocado, nuts, salmon) and generally feel content in terms of not feeling hungry, but I do find that I can eat the same exact foods and feel more full as long as I keep drinking a lot of water too. Water alone doesn't completely do it, but water along with these types of foods is very filling.

[mandalinn82]

Vegetables, vegetables, vegetables.

Protein, protein, protein.

IMO, when your calories are at those low levels, you don't have any calories to waste...everything has to be the most nutritional and volume bang for your buck. So...lean proteins, veggies, and really filling foods like beans are going to be your best friends. And yes, bathtubs of greens!

[nelie]

Lots and lots of veggies

Also, I'll say even though I eat tons of low calorie, high quality foods, I still often have what I interpret to be hunger. On good days, I deal with it well and accept it. Its not a starving hunger, but just an emptiness that exists.

[Shmead]

Vegetables, like everyone else says. However, also try cutting calories gradually. Go back up 500 calories and then cut back 100 calories a week (or even more slowly) until you are back to where you are now.

[mulder1921]

I agree with the veggies but I also think you should up your cals a bit. What are you going to do when you plateau? If you start adding in exercise you sshould be able to eat a little more and still lose. How much are you aiming to lose a week? That will also determine how much you should be eating.

Good luck!