What makes you "full"??

[Erock]

Hey everybody, I have a question, what is it that makes you full? Is it an amount of calories or fat? My problem is that I rarely feel full. I'm not overweight. I'm a 17 year old highly active male, and I'm sick of eating. I'd like to eat three or even four meals a day, but it's never enough, and I always end up eating what is quick and easy (junk food). Should I try to eat more calories, more fat?

What can I do to solve this (preferably in a healthy way)?

[openeyes]

One of the selling points of atkins is that fat often really does make a person feel full more easily, even when eating fewer overall calories. Rather than going that far, I'd throw in more healthy fats, such as olives, avocado, coconut, nuts/seeds, and some dairy (for nonvegans like myself), particularly in the form of butter and cream (little to no lactose, just fat), or a bit of cheese. Very nutritious foods, even without a lot of fat, are more apt than junk food to make one feel full, and a positive emotional environment also helps.

[Rosi]

I would suggest eating more non processed foods.
Brown rice and whole grain bread for example. They will make you feel full for longer.

[TheHulaQueen]

Or a heap of fresh fruit and vegetables! Many find they get hungry after a piece of fruit.. however if you're going to replace a meal with fruit you need way more than one piece. Just do a calorie compare of what you were going to eat, and look at how much fruit you'd have to eat to replace it. I guarantee you if you eat 6 mangos you'll be full for a long time!!

I love big salads too!

[skydust]

i find that carbs make me feel full. but since carbs arent very heatlhy, if you are going to eat them make sure its whole grain. or even better, eat something like spelt pasta, quinoa, chick peas, or bulghur wheat instead of white bread/pasta, potatoes and rice, as the latter raise your bloodsugar level, which leads to a release of insulin which leads to weight gain. this information is based on the GI diet, which i heartily recommend to you if you want to eat helathy and feel satisfied. it is actually not necessary to eat to the point where you feel full, as in uncomfortably full, as that means you have been overeating. just a state where you arent hunrgy, but comfortable is ideal. also, if you eat many smaller meals during the day it will keep you feeling comfortable.

[Keith]

Satiety Index
The Satiety Index

[free spirit]

Originally Posted by skydust

i find that carbs make me feel full. but since carbs arent very heatlhy, if you are going to eat them make sure its whole grain. or even better, eat something like spelt pasta, quinoa, chick peas, or bulghur wheat instead of white bread/pasta, potatoes and rice,

Skydust carbs are not unhealthy or as you put it "not very healthy". Carbs have got bad press over the last few years, but complex carbs are nutricious and healthy, including potatos, rice, pasta and bread. I would probably agree with you in regards to white bread. Maybe

[Erki]

I just ate a bit of oatmeal porridge and it contained about 66grams of carbs per 100grams. Sounds an awful lot...is it?

[WanderingOak]

Another vote for carbs here. Oatmeal, for example, gives me this 'stick to the ribs' feeling of fullness that oft-times lasts me the entire day.

[free spirit]

Originally Posted by Erki

I just ate a bit of oatmeal porridge and it contained about 66grams of carbs per 100grams. Sounds an awful lot...is it?

I suppose it depends how many grams of porridge you ate!

[Erki]

Originally Posted by free spirit

I suppose it depends how many grams of porridge you ate!

90 grams of the stuff that's inside those instant oatmeal packets + a bit water, 200ml perhaps?

But I don't know if the 66 grams of carbs is from 100g of the "stuff" or from 100 grams of the porridge with water....

[free spirit]

Originally Posted by Erki

90 grams of the stuff that's inside those instant oatmeal packets + a bit water, 200ml perhaps?

But I don't know if the 66 grams of carbs is from 100g of the "stuff" or from 100 grams of the porridge with water....

Its from the "stuff". The water doesnt count. At least thats here in the UK. I wouldnt imagin that there would be a difference...

Anyway, as far as I understand it, if you were on the Atkins diet, you are allowed 20g of carbs per day. However, this is a vastly reduced amount. If you are on a "low carb" diet, you are allowed 50g per day. 66g of carbs is quite high for one meal, but the point is, that porridge is great for a full feeling all day, meaning your overall intake of carbs will be less in the longrun as your body wont crave them. Porridge is good! Keep at it. Unfortunatly the stuff makes me gag. Literally

[Cron]

2/3 of the stomach feeds the man, the last 1/3 feeds the doctor
- ancient Asian folk saying

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[Cron]

Protein, fat, and fiber are major "gut stuffers".....things that make you feel satieated.

[Erki]

Originally Posted by WanderingOak

Another vote for carbs here. Oatmeal, for example, gives me this 'stick to the ribs' feeling of fullness that oft-times lasts me the entire day.

It's now a bit more than two hours since I ate that oatmeal porridge and I feel that I'd like to eat something... and I haven't done much more than sitting...

[WanderingOak]

Originally Posted by Erki

It's now a bit more than two hours since I ate that oatmeal porridge and I feel that I'd like to eat something... and I haven't done much more than sitting...

I did have it with raisins, walnuts and honey, so there was some fat in mine (from the nuts). Also, I don't use the 'instant' type, because it is more processed, and in many cases has sugar, flavorings, and other garbage added to it. Also, in many cases, one portion size for the packets is actually for a child rather than an adult. I try to get between 1/4 and 1/3 of my daily calories from Breakfast.

[skydust]

Originally Posted by free spirit

Skydust carbs are not unhealthy or as you put it "not very healthy". Carbs have got bad press over the last few years, but complex carbs are nutricious and healthy, including potatos, rice, pasta and bread. I would probably agree with you in regards to white bread. Maybe

what i meant was that fast carbs, that raise your blood sugar fast - such as white bread, white pasta, sugar etc - are not good for you because it makes your blood sugar drop as fast as it went up which results in headaches and weightgain. there are slow carbs which are healthy and good for you, you just have to watch which ones you eat.

[Matthew Shea]

I would suggest you find something to distract you while you eat. In other words, take the focus off the food. Maybe you can read a newspaper or magazine or surf the internet. Whatever it is, it needs to be something interactive, not a passive activity like watching TV. You'll eat more slowly and, while you may not eat 'till you're full, you will feel more satisfied, which is really the point.

Case in point: since I've had my son (13 mos old), my meals tend to be both smaller and more satisfying anytime we eat together (dinner every day and breakfast on weekends). The reason is that he has to eat, too, and can't quite feed himself yet, so I wind up doing most of it. My wife helps, too, but she cares for him all day long, so I pitch in more while I'm there. Anyway, it slows my eating down and I'm more satisfied. In your case, I certainly wouldn't recommend having a child if you're not ready, but find something interactive to do while you're having your meals.

[Iamsuperman]

I've heard that bodybuilders (extremely high calorie intake) can eat up to 8 meals a day, I haven't tried experimenting with it, but it could solve a hunger problem. Perhaps an early dinner and then a late dinner would keep you going stronger so you don't have to reach for the junk.

[Athena]

NUTRIENTS!

make sure you're getting your vitamins in a healthy, whole, balanced diet.
That would be most important. If you're missing any nutrients- vitamins or minerals, then your body will crave food to get it.

Secondarily would be your macronutrient ratios, make sure you're balacing your protein, fat, and carbohydrates. Experiment with ratios, about 30 30 40 works for a lot of people.

Thirdly, make sure you're getting enough calories, or keeping the average fairly constant each day.

And, make sure you're getting enough water.

[Jaben]

NUTRIENTS!

Right on Athena.

If your cells are satiated they won't be sending the signals out saying feed me.

When I switched to eating only raw food I found that I was satiated on much less food, salad, fruits, nuts and sprouts nonetheless.

Quantity fills the stomach, quality satiates the appetite.

Calories from cooked food might keep your digestive system and your excretory system busy but only proper nutrition will completely satisfy you.

[impaul99]

Originally Posted by skydust

i find that carbs make me feel full. but since carbs arent very heatlhy...

Just a point of clarification. When everyone says "since carbs aren't very healthy" that isn't entire accurate. SIMPLE carbs like refined sugars and white flour are BAD, but COMPLEX carbs which come from things like vegetables, whole grains, legumes etc. are ESSENTIAL to life. Trying to cut out ALL carbs (complex and simple) is very unhealthy and almost impossible to sustain.

Most people don't realize that Vegetables are carbs.

Just wanted to point that out.

[Michelle]

Coming from an opera singer who can outeat her boyfriend (and I am fit, not fat!):

Oatmeal is a great suggestion, but I think two hours satiety is a reasonable expectancy if you are a hungry guy.

Normally I eat breakfast, a mid-morning snack, lunch, a mid-afternoon snack, dinner and a before bed snack.

I get cranky and am unable to support a big sound if I don't eat enough.

For energy and fullness I stick to whole foods. This means whole grain bread and pasta, brown rice, polenta, oatmeal - whatever. There are a ton of choices, just stay away from the refined stuff.

Then, I suggest eating whatever you want. If you want fast food for a meal, eat it! Once I gave myself permission to eat fast food, I stopped wanting it all the time. And, my appetite for "healthier" choices increased with time as my desire to do good things for myself and body increased. I think restrictive dieting is counter-productive if you are otherwise a healthy human being.

Another thought: I feel more full eating in a restaurant where I am first presented with a nice salad or soup, then a main course with meat, veggies and potatos and dessert than at home when I pop something quick and without care into the oven. Perhaps you could start cooking meals for yourself (or getting a girlfriend so you two can cook together or for each other).

Also, I think it is worth questioning if it is really food you are hungry for. Sometimes our hunger signals can get messed up and make us think we want food, when what we really want is love.