2

votes

What foods do you eat to feel full?

Answered on August 19, 2014
Created March 20, 2013 at 8:57 PM

I've been at this Paleo thing for about 3 months, now. Since I live in the city, work and go to school, I've never felt the need to go to the gym but I recently started adding in a workout routine. I feel great, except I am pushing the limits of Paleo to compensate for all the burned calories. Paleo purists, what foods do you eat to feel full?

Eed7dabde3d61910685845e04605267f

(2934)

on March 23, 2013
at 02:08 AM

@ Alligator Seth Roberts would probably disagree that oils eating on their own can't contribute to killing appetite...

800e726cb5dff569fd8edf604c3e2793

(1655)

on March 21, 2013
at 05:03 PM

@alligator I don't think our understanding of the human physiology of satiation is nearly good enough to make blanket statements like yours. I don't use coconut oil, but for me (n=1) a few slices of bacon and/or just fatback will keep me not hungry for longer than the calorie-equivalent amounts of fruits or veggies.

Medium avatar

(39831)

on March 21, 2013
at 03:25 AM

alligator: strictly speaking, your statement may be false for coconut but is definitely false for fat in general, since oleic acid has a pronounced satiety effect (and palmitic acid doesn't, interestingly) via CCK if I recall.

564468f093b36d9cdeb8adb138446363

(188)

on March 21, 2013
at 02:46 AM

I don't understand how this is brainwash. I also eat coconut oil for satiety, and not because anyone told me to, but because I know I'm going to eat an entire fruit basket if I don't eat some fat. Multiple sclerosis patients on the Swank diet report constant hunger because they aren't allowed more than 20g saturated fat daily, yet AFAIK, they aren't carb-limited. Does alligator have a different definition of satiety? I consider it the absence of craving. Also, section 15.2.1 here discusses mct and satiety. http://www.ncbi.nlm.nih.gov/books/NBK53550/

19acef0aed67ef8dc1118d8e74edb349

(2954)

on March 21, 2013
at 12:11 AM

From personal experience, it's saturated fat and cholesterol that makes me full. Years and years of experience. Before, I felt I was starving to death (literally!) every hour.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on March 21, 2013
at 12:09 AM

I'm always stuffed! Even if I don't eat one day, I'm still full the next! But I have to force myself to eat lots of food or my hair falls off. Today's breakfast: 6 oz pulled pork, 1/2 cup red cabbage, 1/2 red onion, 4 tbsp tallow, 4 tbsp carrot/cabbage sauerkraut. Lunch: 6 oz salmon; 4 tbsp coconut oil, broccoli and cauliflower. I'm a sedentary woman, for reference. When I do have a ***very*** physical day that makes me ravenous (like jumping on boats, scrubbing boats clean, etc) I eat dinner in addition to my breakfast and lunch, such as 6 oz liver, one large onion, and 4 tbsp of butter.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on March 21, 2013
at 12:04 AM

The question is, when I am NOT full? I'm always full, I have to force feed myself to eat! Today's breakfast: 6 oz pulled pork, 1/2 cup red cabbage, 1/2 red onion, 4 tbsp tallow, 4 tbsp carrot/cabbage sauerkraut. Lunch: 6 oz salmon; 4 tbsp coconut oil, broccoli and cauliflower. I'm a sedentary woman, for reference. When I DO have a VERY physical day that makes me ravenous, I eat dinner in addition to my breakfast and lunch, such as 6 oz liver, one large onion, and 4 tbsp of butter.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on March 20, 2013
at 11:30 PM

I know where you're coming from, but it seems totally plausible that the ketogenic effect of MCT's in conjunction with a temporary increase in insulin resistance from the coffee leads to increased ketones, which themselves seem to promote a fair amount of satiety, experimentally and observationally. Placebo? Could be. Legit? Yeah, I don't think it's unreasonable.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on March 20, 2013
at 11:16 PM

okay I removed the downvote. I beleive it's the placebo effect though, because it contradicts human physiology. Fat is a high reward food that produces zero hormonal affects that trigger satiety. It's the easiest macronutrient to over eat. Especially in pure oil form.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on March 20, 2013
at 11:06 PM

Wow harsh aligator. I see the pendulum has swung here at p-hacks. Downvoting someone, caling them sheepish for claiming to be personally being satiated by bulletproof coffee. I'm glad people stick up for carbs now, but do we have to hate on people who themselves have observations contradicting your beliefs?

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on March 20, 2013
at 10:14 PM

Ha. This is such B.S. Stop being a sheepish and use your brain. No insulin response. No boost in leptin. low volume. low mass. You're brainwashed.

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16 Answers

6
F92e4ca55291c3f3096a3d4d3d854986

(11698)

on March 20, 2013
at 09:18 PM

Well, all my meals contain protein, ample fat, a starchy carb and a fibrous (green) veg. I'm full after meals and not hungry between them.

2
C28ae8c7a12a730363835acf21e962a2

(715)

on March 20, 2013
at 11:33 PM

personally i don't find fat satiating. it gets a little sickening after a point but that's a different thing entirely. for me the most filling foods are proteins (especially when raw), starches, and high water content fruits like melons.

1
2e777bbcd49262eb31a24f821abec6bc

(1974)

on March 20, 2013
at 10:14 PM

beef, potatoes, tonssss of veggies, salads. Usually I am the fullest after a well rounded meal like tuna steak with mashed potatoes and veggies or a salad with hard boiled eggs and potato salad.

Fat in itself just makes my stomach hurt and makes me want to puke. Carbs on their own fill me temporarily. I really think you just need a well rounded meal to feel full until the next meal.

0
C4ed6ba382aed2eefc18e7877999a5de

(1579)

on September 07, 2013
at 12:44 AM

Eating straight protein, like tuna or chicken breast, will often fill me up.

If I've been active and need carbs, a sweet potato will do the trick.

Sometimes, I like to have yogurt or kefir after a meal and feel quite full after a little of that.

0
1963db946ae415764d9044222fbf4c5b

on March 22, 2013
at 10:54 PM

Eggs or potatoes. Or both!

0
Medium avatar

(389)

on March 21, 2013
at 08:11 PM

Nothing beats 3-4 eggs and 3-4 slices of bacon for fullness.

0
Bfddc0ab925c8ea0e0c2e87198514907

on March 21, 2013
at 05:00 PM

Spinach satisfies a lot of cravings. When you look at the nutrient profile, you can see why.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

0
564468f093b36d9cdeb8adb138446363

(188)

on March 21, 2013
at 04:51 PM

Here's Paul Jaminet talking about satiety. http://www.askthelowcarbexperts.com/2013/01/36-paul-jaminet-all-things-hunger-satiety-101/ I find coconut oil satiating, but early in the show he says proteins are most satiating, carbs second, and fats third. Weird, I thought, but around 12:00 he explains that if you are eating plenty of fat all the time, the body will start signaling that it's enough fat (or too much) by having satiety any time you eat fat.

0
138be7a21edcd70c350bdebfd05948db

on March 21, 2013
at 02:59 AM

I find that when I eat a lot of vegetables during the day I end up being more hungry then if I stick with protein and fat. I also supplement with psyllium hust and inulin fiber early in the day which curbs my hunger.

0
048dd52752c45129c1212bfffb37ca72

on March 21, 2013
at 12:20 AM

Have been thinking about this for a few minutes. In the end, I concluded that there's maybe only one food or type of food that can make me feel full: the one I don't like how it tastes. Nowadays I can enjoy an apple, but there was a time when I didn't and a single bit of it made me feel like not wanting to eat anything elese.

On the opposite side, no food that I like seems to be able to make me feel full unless I overeat so much that my stomach becomes really stuffed and doesn't matter if its high protein, fat or starchy carbs (of course sugar is out of the equation also).

But there's something that works pretty well with me: eating the right amount, ignore possible remaining hunger and then waiting for half an hour or so. There's a moment when the body sets to realise it has already stopped eating and then, if nutrition have been in check for some time (say paleo style with real food and no junk, the just amount of low GI carbs for some time - so acquired a decent response to insulin) satiety should came in and last for a good deal of time.

0
C4deaa6bb01626b4569e8992890381ab

on March 20, 2013
at 11:50 PM

Eggs!! Poached & smashed up in a cup with butter salt & pepper, if i use 3 eggs i am not hungry for a good while after.

0
A0c6d1e41fc0441b593a05050aefada7

on March 20, 2013
at 11:44 PM

Handfulls of almonds and coconut bark!

0
370751438907115abacc67f4466b398d

(118)

on March 20, 2013
at 10:19 PM

Protein and veggies fills me up, along with a little fat. Steak and broccoli with butternut squash fries is a great combo for example.

0
C07939fb80c1f445cbb5b0469d665a8e

on March 20, 2013
at 10:19 PM

I find high satiety foods to be my meals highest in protein, starch, and a full spectrum of fat, like from beef tallow, or lard. If its purely saturated, or purely monounsaturated, it doesn't hold me very long.

0
3a9d5dde5212ccd34b860bb6ed07bbef

on March 20, 2013
at 10:16 PM

A meat and starch fill me up the most. These are the major sources of calories in my meals. I eat leafy greens and nuts too, but the bulk is meat and starch.

0
947febf34718112812c58abd83c09591

on March 20, 2013
at 09:04 PM

FAT! Coconut oil in coffee is my go to for pure satiety.

Medium avatar

(39831)

on March 21, 2013
at 03:25 AM

alligator: strictly speaking, your statement may be false for coconut but is definitely false for fat in general, since oleic acid has a pronounced satiety effect (and palmitic acid doesn't, interestingly) via CCK if I recall.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on March 20, 2013
at 11:16 PM

okay I removed the downvote. I beleive it's the placebo effect though, because it contradicts human physiology. Fat is a high reward food that produces zero hormonal affects that trigger satiety. It's the easiest macronutrient to over eat. Especially in pure oil form.

800e726cb5dff569fd8edf604c3e2793

(1655)

on March 21, 2013
at 05:03 PM

@alligator I don't think our understanding of the human physiology of satiation is nearly good enough to make blanket statements like yours. I don't use coconut oil, but for me (n=1) a few slices of bacon and/or just fatback will keep me not hungry for longer than the calorie-equivalent amounts of fruits or veggies.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on March 20, 2013
at 10:14 PM

Ha. This is such B.S. Stop being a sheepish and use your brain. No insulin response. No boost in leptin. low volume. low mass. You're brainwashed.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on March 20, 2013
at 11:06 PM

Wow harsh aligator. I see the pendulum has swung here at p-hacks. Downvoting someone, caling them sheepish for claiming to be personally being satiated by bulletproof coffee. I'm glad people stick up for carbs now, but do we have to hate on people who themselves have observations contradicting your beliefs?

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on March 20, 2013
at 11:30 PM

I know where you're coming from, but it seems totally plausible that the ketogenic effect of MCT's in conjunction with a temporary increase in insulin resistance from the coffee leads to increased ketones, which themselves seem to promote a fair amount of satiety, experimentally and observationally. Placebo? Could be. Legit? Yeah, I don't think it's unreasonable.

564468f093b36d9cdeb8adb138446363

(188)

on March 21, 2013
at 02:46 AM

I don't understand how this is brainwash. I also eat coconut oil for satiety, and not because anyone told me to, but because I know I'm going to eat an entire fruit basket if I don't eat some fat. Multiple sclerosis patients on the Swank diet report constant hunger because they aren't allowed more than 20g saturated fat daily, yet AFAIK, they aren't carb-limited. Does alligator have a different definition of satiety? I consider it the absence of craving. Also, section 15.2.1 here discusses mct and satiety. http://www.ncbi.nlm.nih.gov/books/NBK53550/

Eed7dabde3d61910685845e04605267f

(2934)

on March 23, 2013
at 02:08 AM

@ Alligator Seth Roberts would probably disagree that oils eating on their own can't contribute to killing appetite...

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