Need serious snack recipe help
 

I am a daily binger and I'm really struggling to find any food that satisfies me or fills me up. Can anyone help me with semi filling snacks that will take the edge off my cravings??
I would really appreciate any help!

What fills you up? Are protein and/or fat satiating for you, or are you a volume eater? (Or both? - they're not incompatible.)

My experience has been that bingeing is set off by my overall diet.
When I'm not eating enough protein and eating too many carbs, it is almost inevitable that I will binge. Carbs create cravings for me.

Try looking at your diet as a whole if you're bingeing because of hunger.
If you're bingeing because you are bored or stressed, you need to deal with that in a different way.

Sometimes it's just working it through on a couple of different levels. Feeding a binge is rarely the answer though.

Just my personal experience.

Volume eating is awesome for those who have larger appetites or are on a low calorie budget.

Non-starchy vegetables added and mixed into foods will help tremendously with appetite.

As for cravings, it really depends. Is it the crunch you want? salty? sweet?

What do you like? When I'm craving something salty I snack on pistachios - but I get the little personal packs because the whole bag WOULD disappear if I had the chance. If it's a sweet day I'll have an apple with a tbsp of chunky almond butter. They complement each other wonderfully - yum! If I can afford a few extra calories that day I also keep a supply of Lara bars in the pantry. One bar averages 230 cals but seems incredibly decadent. I love the cashew cookie and peanut butter chocolate flavors. :)

For me, it totally depends on the cravings. There are a couple types that I get.

One is little and really is just a craving for more salt, protein, or what have you. And so, something salty or full of protein suffices, and then I'm satisfied and it's over. Those are rare for me.

Another kind is just wanting calories, fat, sugar carbs, and all those other addictive things. I can just eat and eat and not feel full or satisfied no matter how long it goes. Only when I'm full to bursting does it subside...until an hour or two later, when it starts again.

For the first kind, eat something healthy that satisfies the craving.

For the second kind... don't look, don't eat, just RUN. Stay away from anything that might set you off, even if it's an apple or carrot. Lots of times I have to get out of the house, get busy with something else or, if those don't work, I have to hunker down and just try to hold still until it passes. The key is not to eat. That makes it worse. For me, anyway.

But if you just want more volume, I suggest doing a light stir fry and serving it tossed with lots of shaved lettuce. That's filling and tasty.

I find these snacks fill me up best ...

-- apple chunks in yogurt
-- salad with a protein added (HB egg or chz or meat)
-- hard-boiled eggs
-- raw veggies & LF dressing or dip (ie baby carrots, celery sticks, cukes)
-- 1 cup fiber cereal & LF milk (and/ fruit)
-- soup; like veggie or cupasoup
-- hot tea; regular or flavored
-- celery boats: with chz whiz
-- apple slices with peanut butter (watch how much)
-- a banana
-- watermelon (you can have 2 cups)
-- strawberries (very filling; nice with yogurt too)
-- pineapple (volume)
-- peaches (filling fruit)
-- glass of low fat milk
-- low sugar Jello (plain or with low fat topping)
-- protein & fruit shakes
-- slice wg toast & pb or chz (last resort but works for me)