Need help losing weight & controlling hunger

je55ie

Any advice on just to control hungers pangs when dieting?

rubadub

I find higher protein foods satisfy more. I also posted this before about soups

I saw a program about soup before, people staying fuller longer and found it easier to restrict calories. Apparently it sort of tricks your stomach into thinking it is full of food, i.e. you would not get the same effect eating the same veg whole and drinking a half pint of water. Found some studies on google scholar

http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6T0P-4DS8F68-3&_user=10&_coverDate=01%2F17%2F2005&_rdoc=1&_fmt=high&_orig=search&_origin=search&_sort=d&_docanchor=&view=c&_searchStrId=1565231970&_rerunOrigin=scholar.google&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=7db289e46d24d4e77aa6d413a814e6e6&searchtype=a

Energy-yielding fluids generally have lower satiety value than solid foods. However, despite high water content, soups reportedly are satiating. The mechanisms contributing to this property have not been identified and were the focus of this study. A within-subject design, preload study was administered to 13 male and 18 female adults (23.7±0.9 years old) with a mean body mass index (BMI) of 23.0±0.7 kg/m2. At approximately weekly intervals, participants reported to the lab after an overnight fast and completed questionnaires on mood, appetite, psychological state, strength, and fine motor skills. After administration of motor tasks, participants consumed a 300-kcal preload in its entirety within 10 min. The test foods included isocaloric, solid, and liquefied versions of identical foods high in protein, fat, or carbohydrate. Single beverage and no-load responses were also tested. The same questionnaires and motor skills tests were completed at 15-min intervals for 1 h and at 30-min intervals for an additional 3 h after loading. Diet records were kept for the balance of the day. The soups led to reductions of hunger and increases of fullness that were comparable to the solid foods. The beverage had the weakest satiety effect. Daily energy intake tended to be lower on days of soup ingestion compared to the solid foods or no-load days and was highest with beverage consumption. Thus, these data support the high satiety value of soups. It is proposed that cognitive factors are likely responsible.

http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6WB2-45K187F-1D&_user=10&_coverDate=04%2F30%2F1998&_rdoc=1&_fmt=high&_orig=search&_origin=search&_sort=d&_docanchor=&view=c&_searchStrId=1565236243&_rerunOrigin=scholar.google&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=1909d8f63890c4db37ec32a444034179&searchtype=a

We compared the influence of three solid/liquid preloads to a no-preload condition given at lunchtime on hunger ratings and energy intake of the lunch and subsequent dinner in 12 lean and 10 overweight young men. The preloads (vegetables and water, strained vegetable soup, chunky soup) were of the same composition and volume but differed in distribution of nutrients between the liquid and the solid phases, and in the size of solid particles. Hunger ratings were reduced by the preloads; there was a significantly greater suppression of hunger after the chunky soup than after the vegetables and water. In both groups, the soups reduced energy intake at lunch, although the chunky soup had the most effect. In the overweight subjects, a reduced lunch intake was also followed by a reduced dinner intake. The benefit to weight control of large particles in soup should be evaluated.

When I was dieting a year or so ago I was eating tins of soup at lunch and was surprisingly full considering the minimal amount of calories they have compared to what I might usually eat in one sitting.

In the TV program I think they said the soup spent more time in the stomach, while liquids pass though you, so the veg & water combo might lead to the water just passing though and a small amount of veg remains to be digested, so you feel less full and tend to eat more.

SteelyDanJalapeno

Nutrition 101 is a great place to start

http://www.boards.ie/vbulletin/showthread.php?t=2055157091

GregoryD

a trick that i use which works to suppress hunger is : when i feel hungry and i must not eat (usually evenings) i make myself a HUGE pot of tea and keep drinking it while watching a movie or on the PC and the hunger goes away

juice does not work, specifically tea works, i don't know why, maybe because its warm...

deegs

Water? And high fibre green veg like brocolli... If you are really hungry you will put it away, if not then most likely its a craving and psychological.
The above will work but depending on the tea you could get dehydration or unwanted extra's like caffine.

Serafijn

Make sure you have accessible, low cal stuff ready to eat. Some good examples would be:
- clementines
- grapes (careful not to eat too many, about 60g is enough)
- small chopped tomato/cucumber salad
- low-fat crackers with philadelphia light
- any veg eg chopped carrots, sugar snap peas - whatever you can eat raw

je55ie

Cheers guys some great replies there, thanks!

Frogdog

Serafijn wrote: »

Make sure you have accessible, low cal stuff ready to eat. Some good examples would be:
- clementines
- grapes (careful not to eat too many, about 60g is enough)
- small chopped tomato/cucumber salad
- low-fat crackers with philadelphia light
- any veg eg chopped carrots, sugar snap peas - whatever you can eat raw

I'd disagree with this advice here. The main reason being that the foods you listed above are all carbohydrates, even if they are low in calories. I find I eat less calories daily when the vast majority of my calories come from protein and fat. It's very hard to overeat protein and fat, however carbs are too easy. For example, I could eat all of the above in one sitting without thinking about it, however give me a few boiled eggs and a handful of nuts and I'd definitely feel fuller for longer.

OP, there's also a few studies out there that shows eating protein for breakfast keeps you fuller for longer.

Thomas Magnum

Frogdog wrote: »

I'd disagree with this advice here. The main reason being that the foods you listed above are all carbohydrates

What's wrong with eating carbohydrate?

Frogdog

Thomas Magnum wrote: »

What's wrong with eating carbohydrate?

Please tell me where did I say there was anything wrong? I'll tell you where - I didn't.

The OP was looking for advice to control their hunger while on a calorie cut/diet. I provided advice, all of which was my opinion and based on my own experiences. As I said above;

• I eat less calories when the majority of my daily calories come from the other 2 macronutrients (protein and fat).
• I find it harder to overeat on protein and fat.
• I find it easier to overeat carbohydrate.