Wednesday, April 18, 2012

Hunger and Satiety

Sheesh, I had no idea it had been so long since I'd posted! I've been in a holding pattern as far as Weight Watchers is concerned. I've lost about 15 pounds, but keep going up one or two and down one or two. I go over my weekly points almost every week. I just don't understand how members and leaders say they stay within their allotted points while eating out in restaurants and eating desserts, unless they go around hungry most of the time. One dinner with one piece of veggie pizza, one smallish piece of birthday cake, and one 1/2c serving of ice cream is enough to knock out most of your extra weekly points.

I met with a nutritionist recently as part of a community wellness program. It was free so I figured "what the heck". I think she was a bit puzzled about why I was there, since I already knew everything she shared, but I did discuss my hunger issue. I told her that I was simply ravenous sometimes by late afternoon and then had difficulty not overeating at dinner and after -- even when I eat an afternoon snack of greek yogurt and fruit or something else equally nutritious and protein/carb filled. She suggested that I eat smaller meals and more snacks in between. I'm a little torn about that because I don't want to be constantly focused on food, but I must admit that I sometimes feel somewhat stuffed after lunch. Even if I'm stuffed with vegetables and beans, eating to the point of being overfull isn't really a good habit to get into. Lately I've tried to stop sooner at lunch and have a bigger snack, or have two afternoon snacks. I'm not sure it really makes a difference, but I'm going to experiment further with it. This morning for breakfast I had oat bran (1 serving -- 1/3c uncooked) cooked with: 1/2c of unsweetened almond milk, a medium banana, a tablespoon of flax seed, and about a tablespoon of peanut butter. I got up at 4:45am, walked the dog a mile, did 20 minutes on the elliptical, and about 20 minutes of weight training. I ate breakfast at 7:15am. It is 11:06am right now and my stomach is asking for lunch. I know I exercised and all, but I still feel like my breakfast should have lasted a bit longer.

I found a study that talked about satiety. It mentioned that some of the most satisfying foods were baked or boiled potatoes, apples. oranges, fish, whole wheat pasta, baked beans (!), and oatmeal. I wonder why baked beans rather than simply beans in general? I try not to eat baked beans because of the sugar. Yesterday I had a homemade soup that had potatoes, sweet potatoes, tomatoes, mixed vegetables, and black beans in it. It didn't keep me satisfied for more than 3 hours. That was disappointing, especially since it was 8 points! I have some again today for lunch, to eat over a couple of handfuls of spinach and kale -- along with an apple, orange, and a mini Kind bar for snacks.

14 comments:

Mary Ellen Quigley said...

I also wonder why baked beans are different from regular. It doesn't make much sense. I absolutely adore oatmeal though, and it really does keep me satisfied for a long time. Believe it or not, bananas do too. They are one of my favorite snacks because they really keep me full for a while.

The nutritionist's tip about eating smaller meals and having more snacks isn't a bad idea. This is what I have been doing, and it seems to keep me full all day. Give it a try. You never know.

jagdish said...

Believe it or not, bananas do too. They are one of my favorite snacks because they really keep me full for a while.zumba classes

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hypnotizr said...

I can vouch that smaller more frequent meals fill you up more often. I'm actually trying to gain weight as part of a bodybuilding regime and the 6 meals a day trick is actually killing my appetite. Eating has become a chore because I'm always thinking about when I have to have my next meal.

weight loss said...

while reading your post. i was totally feeling myself in your shoes. as if you are writing all that stuff exactly what i am suffering from...i too feel ravenous when have light lunch or dinner. but i now got some tips from your end which i will definitely follow to satisfy my hunger

Khaleef @ Fat Guy, Skinny Wallet said...

This is something that I believe many people suffer with. I have found that eating 5 or 6 times a day has made a big difference for me. I am currently trying to lose 100 lbs, and I'm down 40 so far.

Eating more frequently has not only helped me to feel satisfied during the day, but also to speed up my metabolism (along with high intensity interval training)!

Alan Tobutt B.Sc[Hons] Sports Science said...

At last...someone who is writing about hunger, appetite and satisfaction rather than 'eat less and exercise more'

Alan Tobutt B.Sc[Hons] Sports Science
www.postpregnancysolutions.com

Tim said...

I think the technique of eating small portions of food at a time works sometimes. But if your work involves lots of brain work like mine hunger is likely to be a constant problem. When i avoid eating often i overdo cups of sugary tea or coffee. These weight loss issues are complicated, i think. By the way I enjoyed reading your current weight loss experiences. Thanks.

Kelly Williams said...

I find baked potatoes and such as a satisfying meal as well. It makes me full in just few spoon full.

Max Sebring said...

For the past months, I also have the same problem getting hungry most of the time. Usually, I feel very unsatisfied after eating my meal. It looks like I'm starting to lose my motivation and I have the urge to let go of my diet program. Fortunately, my brother who is a fitness instructor encouraged me to maintain the program.

Max Sebring said...

This is very interesting! The study you have learned about satisfying food got my attention. I easily get hungry! I would like to try baked potatoes and beans for a change. I hope this will work for me. Thanks for sharing. :-D

Gwen said...

I read somewhere that foods with high protein content in provide better satiety, therefore keeping you fuller for longer. This is why I love baked potato with tuna as it is sooo filling :)

aimee said...

I too can say eating 6 small meals a day has helped me eat less and lose weight. 15 pounds and counting.

Anne Lim said...

Thank you for sharing this very nice article. Your article really got my attention. I would like to try baked potatoes and beans. I hope this will work for me. Again, thank you for sharing.