Hunger is reduced by eating (foods with more) fiber and proteins.
Your body can adapt to hunger by building a habit and eating on a regular schedule, and not snacking in between. For example, I’ve been doing TRF (7-8 hours) for the last 7 years or so, every day. I don’t get hungry in the evening or at night anymore, although looking at vegan recipes at such times does raise my appetite. Obviously, more whole foods is better.
Some educational podcasts to check out: https://theproof.com/?s=weight+loss (very evidence based)
You need to think of it as building habits if you don’t want to cycle weight up and down.
I find fibre powder works well, drink a glass with or after your meals. It adds mass to your stomach so you feel more full and slows down digestion so the calories and nutrients in your food last longer.
Ive just lost 40 pounds in five months on a vegan diet. When my doctor told me to lose weight, I told him I was vegan. He referred me to a dietician who worked with my preferences. Basically, I take vitamin, drink all the protein shakes I want (its based on powdered plant proteins), eat all the fruits and veggies I want, and avoid processed junk foods. I’ve never been hungry and I’m very glad there’s no calorie counting. I walk 30-40 minutes a day, and that’s progressed to a jog. I’ve never felt better.
I haven’t yet had to put in effort to maintain a healthy weight, so this may not work for weight loss.
But if I want to feel full, I typically eat a big burger (Beyond or Vegetarian Butcher are my favorite brands), or I wok rice with mixed vegetables and kimchi and crispy pressed and baked tofu pieces.
Really, just eat whatever you would eat before going vegan, but vegan versions. Weight loss diets are tough enough without going completely whole foods
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Oat or soy yoghurt is really filling too though, good suggestions!
But these are high calories though. I drink an almond milk fruit smoothie with blended oatmeal every day and I am gaining weight 🥲
If you eat raw nuts, from a mixed bag, without added salt, does that make you feel full?
That or 100% peanut butter usually makes me feel full really quickly
it works for me. At least 2 nights a week, to compensate for what i ate for lunch, i eat only a small portion of a nut mix. With 2 apples for volume and pleasure
i don’t think that a stomach full of different varieties of raw nuts is healthy. Half of those nuts is fat, if i’m not mistaken
Peanut butter with whole wheat bread makes me feel full, but that packs tons of calories. So, yeah stuff makes me feel full, but they also have a lot of calories.
I know nuts are full of fat, but I do find that raw nuts make me feel full so quickly that it’s hard to ingest as many calories.
Btw did you track your overall intake with an app for a week? Is your excess intake mostly carbs or fat?
I used to track them yeah, but I stopped because it became too tedious to do so. So I just want to eye ball it, by which I mean to figure out a diet with foods that work for me
