3

votes

How can i have that FULL feeling without the WEIGHT GAIN

Answered on September 12, 2014
Created May 21, 2012 at 10:04 PM

Ok i've done the 4 boiled eggs mashed with lots of butter, thing is i want that full feeling, otherwise i'll keep eating

I also have lots of veges (pak choi, aubergines, brocolli) with chicken or salmon in coconut milk, which fill me up but i'm hungry soon after, so what am i doing wrong? how can i get that full stomach feeling without sabotagging my weight loss efforts?

Should i be adding more coconut oil / butter to increase satiety? please help, i'm doing so well during the day, but am a disaster in the evenings, thanks, irene

2a0f1afde303eadc422d015fc22f7512

(1118)

on May 25, 2012
at 12:08 AM

My point is you should drink to hydrate...not to satiate your need for nutrients. The comment said something about drinking a lot before meals which in the context of a "feeling full" conversation makes me think this is not a thirst thing but a hunger thing.

2a0f1afde303eadc422d015fc22f7512

(1118)

on May 25, 2012
at 12:05 AM

point is you drink to hydrate...not to satiate your need for nutrients.

Ab0369a70755bd07f44292b4ca8b2260

(1579)

on May 23, 2012
at 05:57 AM

Actually it's not…often people mistake thirst for hunger. Over eating and eating the wrong foods is quite a bit worse than the assumption that water will interfere with stomach acid.

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 07:56 PM

Thank u for your reply, i love aubergines, i read that they were low carb veg and ideal for weight loss? never heard of nightshade foods? and sorry never heard of ghee, what is it? anything that might help me falling off the wagon is worth giving a try, tonight i added 2 tablespoons of coconut oil to my dinner and i'm feeling really full, just hope it lasts, thanks again.

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 07:50 PM

Thanks for that Mike, i am a big fan of intermittent fasting and only consume one meal a day usually at night, i do this monday to friday, i'm not that hungry during the day so i find this plan easy to stick to, tonight i've had my usual dinner but added 2 extra spoonfuls of coconut oil to the dish and i'm feeling really full, fingers crossed the full feeling will last and i wont be a slave to my taste buds, thanks for all your sound advice, really appreciate it.

345c1755efe005edd162b770dc6fb821

(8767)

on May 22, 2012
at 01:46 PM

good luck Irene! Start with about 55% fat and work up to where it works for you, sometimes too much fat at once is hard to digest and causes distress on your digestion...but add it in gradually up to where it fills you and no reaction (ie: coconut oil is an anti-fungal, kills bad bacterial which can cause die off in high amounts and cause dirreahea and gass)

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:59 PM

Ok, that's all from me. Good luck!

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:59 PM

Also, what has worked really well for me is fasting 16 hours every day and only eating twice per day (around noon and again before 8pm). That helps cut out snacking and gets you more focused on eating good food at each meal and enjoying it. You can also of course then take in a decent amount of volume/calories at each meal because you are eating fewer times per day.

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:55 PM

Bottom line I think is that going for the full stomach feeling every meal and eating lots of high calorie density foods is a recipe for weight gain, unless you are very active. Calories do count.

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:53 PM

If you're talking about staying satiated for longer, then fat definitely might help you there more than low calorie density foods. I think that is different from having the full stomach feeling. Also, I would argue that eating fat in a more natural form (i.e., the fat on the edge of a grass fed steak) would be more filling and more satiating than adding processed fat (butter, coconut oil, etc).

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:52 PM

If you're talking about staying satiated for longer, then fat definitely might help you there more than low calorie density foods. I think that is different from having the full stomach feeling. Also, I would argue that eat fat in a more natural form (i.e., the fat on the edge of a nice thick grass fed steak) would be more filling and more satiating than adding processed fat (butter, coconut oil, etc.)

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:50 PM

I think many on here won't agree with me (and that's evidenced by zero upvotes), so take this with a grain of salt of course. I was just saying that if you are really going for the full stomach feeling, you would want volume, not density, but fat is calorie dense. So, for example, if you took out the full fat coconut milk and added more vegetables or chicken, you could get more volume with the same calories. I'm not advocating low fat diet by any means, and I think it's better to not need the full stomach feeling, but I know where you're coming from as I've had similar urges.

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 09:50 AM

Thanks for that, what do u put in your smoothie? i use full fat greek yoghurt, a few berries, a few tablespoons of linseed, water and a scoop or two of whey protein, just thinking i might need to add some fat as it doesn't fill me up for the night, so i will add some coconut oil next time in the hope it will fill me up for the night, do u put fat in your smoothies?

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 09:46 AM

Thanks for that Lisa, i'm going to add MORE coconut oil and salmon to tonights dinner, fingers crossed it will keep me away from the fridge

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 09:44 AM

I'm going to try adding MORE coconut oil to tonights dinner (veggies and salmon) in full fat coconut milk, i'm really hoping this wil do the trick, i hate feeling out of control

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 09:39 AM

Thanks for your advice, i thought we needed more FAT to feel full? My typical evening meal is non starcy veggies (pak choi, aubergines, courgettes, brocolli) with salmon or chicken cooked with coconut oil and a tin of full fat coconut milk, i was thinking about adding more coconut oil to the dish in the hope that it would make me feel fuller for longer? is this not right? i'm great during the day, i do ESE (eat stop eat, a form of intermittent fasting) from 10pm til 8pm the following day, i find it easy to go without food during the day as i'm just not hungry, problem is night! doh!

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 09:29 AM

Thanks for all the sound advice, i think its down to my food composition i.e. i'm probably not eating enough fat in my evening meal, and never feel full, i practise IF (intermittent fasting)during the day and find it easy as i'm just not hungry but its night time i get really hungry and give up, really want to change this, i use coconut oil but probably not enough, so will put more coconut oil in tonights dinner, fingers crossed it will sort me out once and for all, thanxs everyone

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 09:11 AM

Thanks for that, i will give it a go, so tonight i will have lots of green veges, salmon, coconut oil and coconut milk, i'll let u know how i get on, wish me luck i'm going to need it!

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:23 AM

haha. i'm an idiot. thanks for correcting me.

276a5e631b62f8e0793987c0496364bb

(1644)

on May 22, 2012
at 12:14 AM

450 grams of protein in a pound of steak? Uh...

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 22, 2012
at 12:12 AM

"Eating in a hurry? slow down, chew." This is true, I switched the fork to chop sticks.

276a5e631b62f8e0793987c0496364bb

(1644)

on May 22, 2012
at 12:11 AM

Why is there such a huge discrepancy there?

5447e1f37d3ffa1525dac55be36ee454

(1019)

on May 22, 2012
at 12:10 AM

Seriously Mike? Meat is almost 2/3 water by weight. And you obviously you did not click on the link which gives the calories for one ounce of grass-fed beef. I'll delete my comment after you've deleted yours.

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 21, 2012
at 11:57 PM

1 lb = 453.5 grams. 1 gram of protein = 4 calories. Even if the grass-fed beef is 100% lean, that would be 1,814 calories. If some of it is fat (which it likely would be), the calorie count would be even higher.

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10 Answers

4
5447e1f37d3ffa1525dac55be36ee454

on May 21, 2012
at 11:45 PM

The best advice I can give you is to eat protein ad libitum. Protein releases the most peptide YY of any of the macronutrients, and peptide YY controls appetite. The more peptide YY the less of an appetite you'll have. You can also eat a pound of grass-fed beef and it only comes out to less than 600 calories.

A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight.

Protein is also best for your body composition. See here, here, and here.

Eat a 16 oz. steak.

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 21, 2012
at 11:57 PM

1 lb = 453.5 grams. 1 gram of protein = 4 calories. Even if the grass-fed beef is 100% lean, that would be 1,814 calories. If some of it is fat (which it likely would be), the calorie count would be even higher.

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:23 AM

haha. i'm an idiot. thanks for correcting me.

5447e1f37d3ffa1525dac55be36ee454

(1019)

on May 22, 2012
at 12:10 AM

Seriously Mike? Meat is almost 2/3 water by weight. And you obviously you did not click on the link which gives the calories for one ounce of grass-fed beef. I'll delete my comment after you've deleted yours.

276a5e631b62f8e0793987c0496364bb

(1644)

on May 22, 2012
at 12:11 AM

Why is there such a huge discrepancy there?

276a5e631b62f8e0793987c0496364bb

(1644)

on May 22, 2012
at 12:14 AM

450 grams of protein in a pound of steak? Uh...

2
2a0f1afde303eadc422d015fc22f7512

(1118)

on May 21, 2012
at 10:37 PM

I would eat more meat. I'm never full from eggs. Try some steak and definitely add some fat to your meal. I would not use the water method. The idea there is it is meant to trick your stomach into feeling full from a volume perspective but real food like meat and fat and veggies when eaten at the right amount will actually send a quicker satiety message to your stomach. Also over consuming water with meals interferes with stomach acid's ability to do it's work.

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 09:11 AM

Thanks for that, i will give it a go, so tonight i will have lots of green veges, salmon, coconut oil and coconut milk, i'll let u know how i get on, wish me luck i'm going to need it!

Ab0369a70755bd07f44292b4ca8b2260

(1579)

on May 23, 2012
at 05:57 AM

Actually it's not…often people mistake thirst for hunger. Over eating and eating the wrong foods is quite a bit worse than the assumption that water will interfere with stomach acid.

2a0f1afde303eadc422d015fc22f7512

(1118)

on May 25, 2012
at 12:05 AM

point is you drink to hydrate...not to satiate your need for nutrients.

2a0f1afde303eadc422d015fc22f7512

(1118)

on May 25, 2012
at 12:08 AM

My point is you should drink to hydrate...not to satiate your need for nutrients. The comment said something about drinking a lot before meals which in the context of a "feeling full" conversation makes me think this is not a thirst thing but a hunger thing.

2
Ab0369a70755bd07f44292b4ca8b2260

on May 21, 2012
at 10:32 PM

Try drinking a lot of water before you eat and eat more green veggies???You'll need to wean yourself away from that "stuffed" feeling???it's more of a mental thing???but lots of water or tea works.

1
F1b82cc7e6d90384ad30007dd6c1b9e3

(1187)

on May 22, 2012
at 12:06 AM

all answers here are good, i need a ton of diced onions with my eggs. mixed in or on the side. and lots of butter on the eggs. I find I am "full" with a big salad even if it has more veggies than meat. More fat. More protein. You'll do fine. :)

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 09:46 AM

Thanks for that Lisa, i'm going to add MORE coconut oil and salmon to tonights dinner, fingers crossed it will keep me away from the fridge

1
345c1755efe005edd162b770dc6fb821

(8767)

on May 21, 2012
at 10:38 PM

Wondering if you aren't enjoying your meals, (watching tv or multitasking), so not really paying attention and then puf, its gone and you didnt get a chance to enjoy it.

Eating in a hurry? slow down, chew.

Not sure what your %'s look like, are you getting at least 60% fat per day?? Post your %'s fat/protein/carb.....it really does help us understand what you are consuming.

Have you thought about eating more frequently smaller meals? If its a mentality thing, perhaps you just need to feel like you are eating all day. Once you break that habit, go back to 3 meals or whatever works. We're all different so you sometimes have to figure out what works for you.

Evenings are hard for alot of people, its when you have a chance to think about it. Find a way to keep moving or get busy, go for a walk, drink your water/hot tea. Burn that nervous energy.

liquid with meals is best max 1/2 hr before eating and 1 hr after eating. use it as a filler inbetween meals.

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 22, 2012
at 12:12 AM

"Eating in a hurry? slow down, chew." This is true, I switched the fork to chop sticks.

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 09:29 AM

Thanks for all the sound advice, i think its down to my food composition i.e. i'm probably not eating enough fat in my evening meal, and never feel full, i practise IF (intermittent fasting)during the day and find it easy as i'm just not hungry but its night time i get really hungry and give up, really want to change this, i use coconut oil but probably not enough, so will put more coconut oil in tonights dinner, fingers crossed it will sort me out once and for all, thanxs everyone

345c1755efe005edd162b770dc6fb821

(8767)

on May 22, 2012
at 01:46 PM

good luck Irene! Start with about 55% fat and work up to where it works for you, sometimes too much fat at once is hard to digest and causes distress on your digestion...but add it in gradually up to where it fills you and no reaction (ie: coconut oil is an anti-fungal, kills bad bacterial which can cause die off in high amounts and cause dirreahea and gass)

0
96440612cf0fcf366bf5ad8f776fca84

(19413)

on May 22, 2012
at 05:03 PM

Aubergines=egg plants = nightshades. If you're eliminating night shades, stay away from them. I, myself don't have issues with nightshades, already did the 30 days test and it's fine, so YMMV.

Butter is apparently insulogenic, so if you're trying to slim down, it might not be the best idea. Dr. Davis has an article about it. Not sure if it's the fat contained in there, or the remnants of milk solids (casein is highly insulogenic.) That said, I use ghee, and it very quickly shuts down my hunger. The only time it failed to do this is when I mixed a teaspoon of ghee with a teaspoon of nutella - apparently the sugar there made me crave it more, so stay VLC.

I don't think you need to look at it as doing wrong vs right, as much as eating for whatever your goals are.

I find that when I'm not doing IF, 4 slices of bacon and 4 eggs is enough to shut down my appetite for many hours. As is lots of coconut oil and/or ghee. It's not so much that you'll feel full, if you try to eat, you'll be able to and you'll start craving more. It's more of a losing interest in food.

The danger there is that you'll forget to eat and start releasing cortisol.

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 07:56 PM

Thank u for your reply, i love aubergines, i read that they were low carb veg and ideal for weight loss? never heard of nightshade foods? and sorry never heard of ghee, what is it? anything that might help me falling off the wagon is worth giving a try, tonight i added 2 tablespoons of coconut oil to my dinner and i'm feeling really full, just hope it lasts, thanks again.

0
B04787f664abf9bebc28f71bf7825a3c

on May 22, 2012
at 12:58 AM

3 scrambled eggs (with butter) don't really fill me up, unless I eat it filled with veggies. Lately I've been having a primal smoothie in the morning, and then later on I'll have scrambled eggs (with butter) and possibly veggies. This fills me up for hours! I don't eat fruit with other foods though. Fruit doesn't pair well with protein or fats in my experience except for the coconut milk or avocado I might mix in.

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 09:50 AM

Thanks for that, what do u put in your smoothie? i use full fat greek yoghurt, a few berries, a few tablespoons of linseed, water and a scoop or two of whey protein, just thinking i might need to add some fat as it doesn't fill me up for the night, so i will add some coconut oil next time in the hope it will fill me up for the night, do u put fat in your smoothies?

0
1edb06ded9ccf098a4517ca4a7a34ebc

on May 22, 2012
at 12:37 AM

Honestly, it's probably not a good feeling to get to form an attachment to this day in age. Although it will take some time to get used to, eat food to take away hunger, not to feel stuffed.

0
8496289baf18c2d3e210740614dc9082

on May 21, 2012
at 11:06 PM

1-2 Tbsp olive oil will help reinforce the satiety center of your hypothalamus. It does a good job of preventing cravings, though I'm not sure how well it works to help with the feeling right before food is involved.

But much of it is getting used to eating normal amounts. Satiety pre-loading with water satisfies the stretch receptors in your stomach, but won't get to the root of the problem (and may make it worse if you overdo it). It's a band-aid fix, though it does work in the short term.

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 09:44 AM

I'm going to try adding MORE coconut oil to tonights dinner (veggies and salmon) in full fat coconut milk, i'm really hoping this wil do the trick, i hate feeling out of control

0
Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 21, 2012
at 11:00 PM

Satiety is different from feeling full. Before paleo, I always had the urge to keep eating until I felt full. Paleo somehow has helped me be more thoughtful about what/how I'm eating, so it is easier to feel satiated before I feel full, rather than mindlessly stuffing my face until my stomach almost hurts. I think this is much healthier.

That said, if you're really going for that full feeling (and assuming you're not looking to put on weight), then you probably want low calorie density foods. Water (as mentioned above) is the lowest calorie density thing you can ingest, but I think it doesn't have a very lasting effect. I think adding fat (e.g., butter) would not be helpful because it is high calorie density (i.e., takes a lot of calories to literally fill your stomach). I would say non-starchy veggies (not cooked in fat) would be low calorie density.

However as mentioned above, in the long run, it's probably healthier to learn how to not need that full feeling. Also, if you can eat less for a while (days/weeks), your stomach should shrink, requiring less volume to fill it (until you stretch it back out again through overeating).

You might also think about food reward. If you buy into the theory, it might be that overly rewarding foods are causing you to want to overeat (beyond satiety, to feeling full). Perhaps trying a lower food reward diet for a while might help. I suspect that is at least in part why paleo has helped me get over this.

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:59 PM

Also, what has worked really well for me is fasting 16 hours every day and only eating twice per day (around noon and again before 8pm). That helps cut out snacking and gets you more focused on eating good food at each meal and enjoying it. You can also of course then take in a decent amount of volume/calories at each meal because you are eating fewer times per day.

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:59 PM

Ok, that's all from me. Good luck!

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:53 PM

If you're talking about staying satiated for longer, then fat definitely might help you there more than low calorie density foods. I think that is different from having the full stomach feeling. Also, I would argue that eating fat in a more natural form (i.e., the fat on the edge of a grass fed steak) would be more filling and more satiating than adding processed fat (butter, coconut oil, etc).

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:50 PM

I think many on here won't agree with me (and that's evidenced by zero upvotes), so take this with a grain of salt of course. I was just saying that if you are really going for the full stomach feeling, you would want volume, not density, but fat is calorie dense. So, for example, if you took out the full fat coconut milk and added more vegetables or chicken, you could get more volume with the same calories. I'm not advocating low fat diet by any means, and I think it's better to not need the full stomach feeling, but I know where you're coming from as I've had similar urges.

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:52 PM

If you're talking about staying satiated for longer, then fat definitely might help you there more than low calorie density foods. I think that is different from having the full stomach feeling. Also, I would argue that eat fat in a more natural form (i.e., the fat on the edge of a nice thick grass fed steak) would be more filling and more satiating than adding processed fat (butter, coconut oil, etc.)

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 09:39 AM

Thanks for your advice, i thought we needed more FAT to feel full? My typical evening meal is non starcy veggies (pak choi, aubergines, courgettes, brocolli) with salmon or chicken cooked with coconut oil and a tin of full fat coconut milk, i was thinking about adding more coconut oil to the dish in the hope that it would make me feel fuller for longer? is this not right? i'm great during the day, i do ESE (eat stop eat, a form of intermittent fasting) from 10pm til 8pm the following day, i find it easy to go without food during the day as i'm just not hungry, problem is night! doh!

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on May 22, 2012
at 12:55 PM

Bottom line I think is that going for the full stomach feeling every meal and eating lots of high calorie density foods is a recipe for weight gain, unless you are very active. Calories do count.

77fcbf8bece61c60e3ff430d4bb5de66

(383)

on May 22, 2012
at 07:50 PM

Thanks for that Mike, i am a big fan of intermittent fasting and only consume one meal a day usually at night, i do this monday to friday, i'm not that hungry during the day so i find this plan easy to stick to, tonight i've had my usual dinner but added 2 extra spoonfuls of coconut oil to the dish and i'm feeling really full, fingers crossed the full feeling will last and i wont be a slave to my taste buds, thanks for all your sound advice, really appreciate it.

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