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Low calorie, filling foods?

post #1 of 49
1/31/09 at 12:37am
Thread Starter 
So lately I've gotten serious about my health. I quit smoking (meaning all but 1-2 days a week, and when I'm on my motorcycle...), started weight lifting, very recently picked up a stationary bike for cardio (bad knee), and have severely restructured my diet.

Here's my problem: I am used to eating an absolutely ridiculous amount of food everyday. Typically, it didn't matter; now it does. The problem is I have a monster appetite. If I'm on a cutting cycle, I can't seem to find a mix that allows a low enough caloric intake to lose weight while not doing much cardio (still working up slowly...).

Does anyone have any suggestions as to foods I can eat a lot of that will fill me up, but won't add much to my caloric balance? I'm on my third night of boiling vegetables (carrots, cauliflower, broccoli). Salads have surprisingly a high amount of fat and calories when you take into account two tablespoons of any type of dressing......
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post #2 of 49
1/31/09 at 1:03am
I think you have the right idea with vegetables man. They really expand the stomach, and make you feel full. I remember watching a docu on those guys that do the Nathan's Hot Dog contest, and both Kobiyashi and the other contender they were focusing on, would eat bowls of salad. Veggies also have such little caloric value, you can't really go wrong. The only other foods I'd consider, are those high in good fats. I know natty PB will fill me up something terrible, almos tot the point where I have no appetite for my next meal.
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post #3 of 49
1/31/09 at 2:40am
Go for low calories/low fat dressing. You can manage some nice salads if you find the right mix.
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post #4 of 49
1/31/09 at 2:43am
Thread Starter 
well right now i'm making a homemade balsamic vinagarette. How can I improve that?
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post #5 of 49
1/31/09 at 3:06am
Quote:
Originally Posted by Ludeykrus View Post
well right now i'm making a homemade balsamic vinagarette. How can I improve that?

I'm not really sure, you can't add to much without jacking up cals (i.e. dressings, nuts, cheese or avocado).

I'd say some low-GI fruits (blueberries, strawberries, tomatoes...)?
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post #6 of 49
1/31/09 at 4:20am
Protein is always good because a certain % (about 20%) of the kcal go to processing the protein for your body, so if you eat 100 kcal of chicken, you'll end up with 80 at the end of the day, roughly speaking. To keep yourself full, make sure you get enough fats- fats are very important for satiety, so make sure you get a little bit of cheese or yogurts in with your meals or you'll feel hungry an hour later.
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post #7 of 49
1/31/09 at 7:35am
I eat a large part of my caloric intae in protien, fat and fiber with very little carbs. it might not have a lot of volume to fill me up, but the fat and protien kill my hunger. Zero carb protien shakes, protien nut bars, broth, milk, low fat yogurt, cheese, humous, oatmeal with peanut butter.


Quote:
Originally Posted by Eason View Post
Protein is always good because a certain % (about 20%) of the kcal go to processing the protein for your body, so if you eat 100 kcal of chicken, you'll end up with 80 at the end of the day, roughly speaking. To keep yourself full, make sure you get enough fats- fats are very important for satiety, so make sure you get a little bit of cheese or yogurts in with your meals or you'll feel hungry an hour later.
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post #8 of 49
1/31/09 at 2:27pm
I eat large salads but use only one tablespoon of oil in the dressing. Buy the best quality oil and vinegar that you can afford. Less of the good stuff will better than more of the not-so-good stuff.

You might also consider getting a spray bottle for olive oil. Just a quick spritz of good oil adds very few calories and lots of taste to steamed, boiled, or roasted veggies.

Last but not least, are you eating food that you actually enjoy? Enjoying the taste really improves the feeling of satiety.
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post #9 of 49
1/31/09 at 2:43pm
Quote:
Originally Posted by Ludeykrus View Post
So lately I've gotten serious about my health. I quit smoking (meaning all but 1-2 days a week, and when I'm on my motorcycle...), started weight lifting, very recently picked up a stationary bike for cardio (bad knee), and have severely restructured my diet.

Here's my problem: I am used to eating an absolutely ridiculous amount of food everyday. Typically, it didn't matter; now it does. The problem is I have a monster appetite. If I'm on a cutting cycle, I can't seem to find a mix that allows a low enough caloric intake to lose weight while not doing much cardio (still working up slowly...).

Does anyone have any suggestions as to foods I can eat a lot of that will fill me up, but won't add much to my caloric balance? I'm on my third night of boiling vegetables (carrots, cauliflower, broccoli). Salads have surprisingly a high amount of fat and calories when you take into account two tablespoons of any type of dressing......

Add a cup of cooked whole grains (wheat berries, kamut, spelt, oats, quinoa, brown rice etc) to every meal and you'll never be hungry again. I cook them in large batches and freeze in individual portions so I can use easily throughout the week. Very slow to digest and they absorb twice their weight in water making you feel full. High in nutrition and very high in fibre.
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post #10 of 49
1/31/09 at 7:30pm
I love a morning smoothie when I just wake up (6am) a banana + handful of assorted frozen berries + 300ml of skim milk. 250calories total keeps me going at least until early lunch. Just through I'd throw it in there. Non fat yogurt is also great 100ml = 25 calories and they taste amazing. Make sure you get ones w/o aspartame though.
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post #11 of 49
1/31/09 at 7:33pm
Don't torture yourself with 'filling' foods. Satiation isn't about stomach capacity. It's a hormonal thing. Just stick to a good diet. Lower your calories drastically and eventually you'll get more used to it. It takes time.
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post #12 of 49
1/31/09 at 7:44pm
Tuna! Tuna has a lot of protein for comparatively few calories. It really fills me up and keeps me going.

I also find solid calories keep me full longer (think banana > slim fast).
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post #13 of 49
1/31/09 at 9:57pm
salads +1. with other veggies (carrots, radish, cukes) and protein on 'em (chicken or turkey or ham). you only need a drop of dressing if you have other stuff on there.

frozen vegetables -- surprisingly tasty heated up. spinach, artichokes, beans.

use lemon juice and soy. they are your friends. and a tiny bit of sesame oil.

broccoli. twice as much as you used to eat. lemon juice, salt, drop of olive oil.

soup.
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post #14 of 49
2/1/09 at 4:31am
chicken salad
Protien+carbs best way if ur trying to loose weight
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post #15 of 49
2/1/09 at 4:33am
pirate's booty popcorn if you want a snack.
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