I’m 34f 159cm, 57kgs. (5’2 125.6 lbs according to google) and I have pcos. People swear by yoghurt so I thought I’d give it a go but honestly it seems like nothing keeps me full until lunch. I used to do avocado on toast with a boiled egg but that didn’t help much either.. anyway do you have any suggestions for this breakfast.. if I should make any changes etc
by swim_and_sleep
36 Comments
Depending on the yogurt, there may not be any fat in there. In which case you might try a higher fat yogurt, and it might keep you full longer? Some people need more carbs, others need more fat, others protein… gotta find what works for you!
If that overall is high in carbs, it’s understandable.
Not enough protein and fiber and calories.
Very normal
If I eat oats I am insanely hungry in two hours. It doesn’t matter what they are eaten with. I’ve learned it’s a breakfast food I just can’t do it will throw my whole day off.
it’s probably from all of the sugar, gave you a quick burst of energy but now you’re crashing. maybe try incorporating some starchy foods instead next time like adding granola to your yoghurt and taking away some strawberries! also is the yoghurt 0% fat? that might be an issue since fat can help keep
you full too
Nothing on the list keeps me full for long.
Try egg whites
I grill/saute/air fry Chicken breast cut into small pieces. Then I add it to eggs. It keeps me full for hours.
I cook the Chicken the night before and I’ll have it for breakfast about 2-3 days in a row. I just season it was a tiny bit of olive oil, then onion powder, garlic powder, salt, pepper, chili powder, and cumin.
You can eat it in a bowl or with a low carb low calorie tortilla.
For days that I was too lazy to cook the chicken, I’ll just eat 2 scrambled eggs in a low carb tortilla.
Stop eating oats and bananas they are high in carbs and cause insulin to rise which makes you hungry. Stick with protein and a little fat. That will keep you full longer.
Yes because this is nothing lol up that protein!
I’m always hungry after breakfast, but if I fast until lunch I don’t get hungry 🤷♀️
Play around with your portion sizes! You’re wasting way too many calories using oats and chia pudding imo. If you removed those and doubled your yogurt you’d probably be me satiated. My first meal is only 200 cal every day at 1pm after a 16 hour fast and post 1 hour cardio and I stay full until 330pm for lunch.
Too much sugar and not enough protein. Swap out some fruit or yogurt with eggs.
For me the issue could be too many carbs for breakfast (blood sugar related) that’s what it feels like I’m not diabetic but I tend to do better with savory breakfasts lowish carb higher fiber
As much as I love overnight oats and used to have them all the time, I found that eating eggs and either sausage or bacon will keep me fuller longer
If you like that particular meal. Feel free to scoot over a few more calories to help satiate you. Sometimes I have to do that for particular meals that leave me wanting.
Everything I’ve read says to try to make your first meal high in protein and low in carbs. Your meal looks too loaded with carbohydrates, which will leave many people feeling either unsatisfied or worse … craving more food (usually more carbs) – especially if those carbs are sugars often found in cereal and oatmeal.
I try to eat from 12 pm to 6 pm, and my first meal is usually beef (170 calories) with an egg (72 calories) cooked in it topped with freshly grated Romano and Parmesan cheese (120 calories). That’s 362 calories, including 38g of protein, which means 42% of the meal is protein.
Do you have liquids/drinks in addition to this?
I’ve had to completely stop eating breakfast otherwise I’m hungry all day and it’s so difficult to be satisfied off of a 2-300 calorie dinner because of breakfast.
Once I start eating it’s game over so I just push it back till I’m actually really hungry so between 11-2pm
I feel like I would need some salt added to the mix
I would be too I need more protein and fat…..
It’s very normal
Everyone is different so if this isn’t working for you then you need to change it. You’re going to have to play around with your meals until you find what works for you. I’d recommend egg whites for high volume / low cal that keeps you full.
This meal has a lot of carbs and not enough protein. Most people add some of these things to Oats to up the protein. It is the protein that will fill you up. Protein and fibre fill us up.
So consider adding – protein powder (as per the serving size recommended) either into the Oats, or drink it separately with water. Ricotta cheese. Egg whites. Or yogurt and some peanut butter. For me – only the protein powder works to fill me up. I’ll have Oats and berries, and then a protein powder + water drink on the side. Oats are all carbs. Fruit is carbs. Yogurt is good – but not enough protein. Another option is to add the protein into the yogurt, mix it, and either add it to the Oats, or on the side. If you google “protein Oats recipe” you’ll see many options. Also switching from quick Oats to rolled Oats will make a difference. Rolled are more filling.
less carbs , add a lil fat and probably up the protein
You’re missing fats and volume protein – eggs, sausage, beans etc. Oats and banana always make me hungry within two hours or so.
I can’t do oats ever personally. They’re a “satiating” food but they do the complete opposite for me. Also having sweeter things like fruits first thing in the morning is a quick way to spike your blood sugar and induce cravings throughout the day. I’d personally recommend a savoury breakfast at least, one with fewer carbs preferably. Maybe get rid of the oats and fruits and try to work in nut butter and chia seeds or something.
Honestly, for me, the best thing for an early morning is a hot and or savoury breakfast. I have no clue if there’s any science behind it, but when I have a sweet and or cold/lukewarm breakfast, I get super hungry, and if I don’t have something sweet after a savoury breakfast, I get sad. I go for stovetop hots (sweet, but hot) or eggs + some kind of meat + yogurt and finish it off with a small sweet (chocolate/fruit)
I think that it’s normal that you’re starving after 2 hours because 350 cals is pretty low. However, as others have mentioned, you could add more lean protein to your breakfast and use more high volume foods instead of just oats and yogurt. You could also drink coffee or tea to help curb the appetite.
i would double portion of yogurt for extra protein
Imo try adding protein powder…. That might help. I take hemp protein powder and that keeps me full. Otherwise I do the lunch for breakfast and breakfast for lunch kinda thing. I have pcos too and I find that this helps.
It might be just a bit too many simple-ish carbs even though the protein looks ok. Swap out the banana for some whey+casein protein powder into the oats and I think you’d be less hungry. Or as many said, throw in some eggs. I think some protein-added non-greek yogurts aren’t as filling as others due to the use of whey protein over casein, which is more prevalent in Greek yogurt and breaks down slower in the body. It’s kinda like whole meat > eggs > casein >>> whey for staying full, but idk how exactly Dannon is manipulating the ingredients list when they just put skim milk as the main ingredient. Other copycats have been using whey, so I’m sometimes hungrier on protein-added yogurts than the regular Greek ones.
Do you happen to be a big breakfast kind of person?
I was having this discussion with a friend where I feel like I can skip breakfast and go about my day. But my friend felt the opposite where she needed to have a big breakfast to kickstart her day but could skip or have something light for dinner. If I don’t have dinner as my bigger meal of the day, then I wake up so hungry. Could be something to consider.
Personally, I feel like the breakfast you listed would be too much for me. I am a bit smaller though.
would be weird if you didnt starve after consuming carbs and sugar only
Maybe drop the fruit and add some kind of meat… or just keep the fruit and add the meat lol