- Midnight snacks: Two toasts with mozzarella and marinara: 285 kcal: 19P: 4Fi
- Breakfast: Skyr + pomengranate and coffee: 250 kcal: 16.5P: 6Fi
- Lunch: sweet potato with chicken breast: 320 kcal (100g chicken breast, 150g boiled sweet potato): 32.5P: 4.5Fi
- Snack: popcorn kernels with 4g butter: 108 kcal: 2.5P: 3.5Fi
- Dinner: Bread and eggs + 10g cheese + marinara and tomato: 315 kcal: 23P: 4.5Fi
- Snack: 2 mandarin oranges: 70 kcal: 2.5Fi
Total: 1350 kcal: 95P: 25Fi
I am eating a lot of fibre and protein. I am eating high satiety foods and I'm tracking everything using a scale. However, I'm still hungry after this. How do I improve the satiety of this diet? I'm losing my mind.
by Anishaiscool
13 Comments
I’m not seeing any vegetables. Try bulking up your meals with some low cal veg, it’ll keep you fuller for longer.
What app is this?x
What is your TDEE? 1200 might not be enough calories.
When I just looked at the food I didn’t think you were eating enough protein but 95g is great. I would add more veggies and less breads. Veggie fiber always keeps me full.
Fibre is your friend! Trying to hit 25g a day is a little daunting, but chia seeds, berries and broccolini help me hit my goals when I focus on it. And lentils too! Theres loads of people on TikTok who show you how to get more fibre. Plus, it helps prevent colorectal cancer and you’ll poop more. 🙂
Sugar, sugar, sugar.
You’re hungry because you are on a blood sugar and insulin rollercoaster. You’re not letting your body rest between meals. Increase whole food proteins (meat, cheese, tofu), decrease carbs- a lot.
There is way too much sugar in all this food, you need to switch to keto bread and keep your carbs lower. I don’t do a keto diet, but I eat a lot of keto food and it keeps me satiated much longer.
Also, fruit is incredibly full of sugar and if I find, I will eat it right before bed. It will make me starving all night. Try to have your fruit earlier in the day.
Too many carbs. Not enough fiber, veggies. I saw that you don’t like vegetables. Do you like pickles? To you like soups? If you like soups, you could try to grate vegetables such as carrots, celery root, parsnip. Then you make a mirepoix (the base for the soup), basically, you fry them a bit in a small quantity of oil, add some meat, then water and let it simmer until it turns to broth.
You could make red sauces (for pasta, chillies, burritos), but add some onion, and the vegetabkes I told you about, plus some mushrooms and other veggies (zucchini, aubergine) and you can dice them in small pieces, or grate the one that you can. In this way, you won’t feel the texture, but you might be enjoying the taste and the benefits.
If I eat many small meals, I don’t ever get fully satiated. I would eat fewer, larger meals with the same amount of calories.
I also don’t eat foods that give me big blood sugar spikes. When the spike goes down the body responds with hunger.
Maybe your just not getting enough carbs and cals girl…
because 1200 is not plenty for you.
youre eating quick digesting everything just about. look up the satiety index and build meals from there.
Try adding up the carbs and sugar. I don’t think I could eat that diet without being starving all the time.
I ended up keeping a log of my macros, calories and found that I had problems when carbs and sugar were too high. I have to keep my net carbs below 150g so 200 but 50 g fiber is ok. I do better on over100 g protein and it can’t be too much from dairy, whey, eggs. I need muscle protein like beef and chicken to be over half.
try making your own air fried potato chips out of potatoes instead of say bread. potatoes have high satisfaction compared to other foods or opt for keto bread (lower calorie higher fiber) try air frying veggies. total texture change + low calorie. make them crispy and taste much nicer