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Satiety with low calories

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  • Satiety with low calories

    What contributes to satiety?
    I'm looking to feel satisfied and not harm my metabolism [further] on less calories, since my calorie level seems to be lower than it should be for losing weight.

    What I've come up with so far -

    - need to get enough protein - I'm thinking 90 grams/day (I'm 5'7" woman 167 pounds)
    - be fat adapted = eat less than 100 carbs/day?
    - eat nutriend dense foods and avoid deficiencies (eat pastured eggs, a brazil nut, seaweed, liver, high vitamin butter .... anything else helpful?)

    Anyone else thinking along these lines... any thoughts...

  • #2
    That's almost exactly how I eat, and yes, as long as I don't slip and eat too many nuts or dairy, I am very satisfied! You're missing the fat, to a degree. Or you just didn't list it. Coconut milk is great (aroy-D in the little box is perfect, and BPA-free!), and cooking everything in tallow and drinking it when you're done is an easy way to get all those calories in, if that's your goal. I know it's mine!

    Male, 5'9", 170 pounds, sometimes fluctuates to 177-180 and then back down to 170 again. Water weight, salt, ice cream, whatever.

    Typically I get 60-70 percent of daily calories from fat, sometimes 80% if I go light and eat less protein because I'm feeling lazy and don't want to cook, or aren't hungry, etc..
    Crohn's, doing SCD

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    • #3
      I'm a male 5'9" weightlifter and I eat satiating foods on off days to keep my body fat low. I usually eat plain/bland foods (look up the concept of "food reward"). I eat hard boiled eggs, turkey, lean ground meats, potatoes, and salads with meat/no oil. Combine that with fasting and you'll have no problem. Foods to avoid: desert like foods, nuts, dried fruits, dairy, added fat/seasonings to make meat "more appetizing"

      This is good if you're are trying to cut calories/body-fat, but I couldn't imagine doing long term. Treat yourself to some fattier meats, avocados, olive oil, butter, etc. if you know that you can limit your consumption. Also, try starting your meal with lean protein and waiting like 10 minutes before heading on to fattier/higher carb foods. You'll be less likely to overeat.
      Last edited by Eric5105; 08-10-2012, 02:17 PM.

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      • #4
        Trololol
        Crohn's, doing SCD

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        • #5
          Originally posted by Knifegill View Post
          Trololol
          Where?

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          • #6
            Seriously, I'm not claiming that fat or carbs or bad for you. I eat a ton of carbs when I lift and I eat lots of steaks. She asked how she could lower her total calorie intake while still staying satiated. Grassfed butter and bacon are fine and healthy, but they aren't the best choices for lowering you're calorie intake.

            He thinks I'm trolling because I brought up food reward. You know, the simple concept that covering a food in fat or sugary sauces makes it a lot easier to overeat. Seriously, what sounds easier to eat? a can of coconut milk with some sweetener or a pile of plain meat. I could finish the coconut milk in less than two minutes. I would be full by the time I ate an equal number of calories of the meat.
            Last edited by Eric5105; 08-10-2012, 02:53 PM.

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            • #7
              I will add in a lot of veggies to my meals such as broccoli, cauliflower, asparagus, etc. Also, a big salad before your meal made with spinach, cabbage, cucumbers and other veggies can help extend that fuller feeling.

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              • #8
                Originally posted by Eric5105 View Post
                Seriously, I'm not claiming that fat or carbs or bad for you. I eat a ton of carbs when I lift and I eat lots of steaks. She asked how she could lower her total calorie intake while still staying satiated. Grassfed butter and bacon are fine and healthy, but they aren't the best choices for lowering you're calorie intake.

                He thinks I'm trolling because I brought up food reward. You know, the simple concept that covering a food in fat or sugary sauces makes it a lot easier to overeat. Seriously, what sounds easier to eat? a can of coconut milk with some sweetener or a pile of plain meat. I could finish the coconut milk in less than two minutes. I would be full by the time I ate an equal number of calories of the meat.
                you aint trollin', you tellin it like it is!

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                • #9
                  I really like Shiritaki noodles (the non-tofu kind). They are zero carb, 5 cals per serving and totally help round-out a veggie stir fry.

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                  • #10
                    Eric I think maybe your concept of low reward was kind of low in fat. I eat low reward, too, but I eat high fat. How many oxtails can a person eat before you're like ew okay, enough with the oxtails already? For me I can eat one big one and one small one and I can get up from the table. Oxtails are full of lots of fat and gelatin and the meat falls off the bone so there's every reason to find them to be high reward if fat and texture is your criteria, but it just ain't there.

                    Anyway, dense nutrition works great. High volume (low calorie, low fat) doesn't work as well for me as high fat, low volume. Believe me, I've tried doing high volume as a way to stave off hunger. It doesn't work. I can eat a whole wok full of vegetables.

                    P.S. my boyfriend just served hot dogs with bacon (Trader Joe's bacon ends and pieces), onions, peppers and vegetables. He really thought I could eat an enormous amount of bacon. It was like oh god that's way more fat than anyone can eat, please no more, please, uncle, uncle!
                    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                    • #11
                      Fat. You need a far smaller volume of food to feel satisfied when you include adequate fat. You don't need to dredge everything in melted butter and bacon grease...just don't fear the fat.
                      Sandra
                      *My obligatory intro

                      There are no cheat days. There are days when you eat primal and days you don't. As soon as you label a day a cheat day, you're on a diet. Don't be on a diet. ~~ Fernaldo

                      DAINTY CAN KISS MY PRIMAL BACKSIDE. ~~ Crabcakes

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                      • #12
                        My post probably came off as too low fat, but I don't know how many calories she needs to consume to lose body fat. I'm an active strength training male, so that number is obviously a lot higher for me and I can get away with eating ribeyes, coconut oil, and large omlettes more frequently. If she's eating foods like liver, she definetly knows what's good for her. I'm trying to drive home that fat calories while healthy, can add up fast if they become a condiment.

                        I know a lot of people can effortlessly maintain bodyfat on PB, but some people do need to count or at least be mindful of their calorie intake to lose fat. I only eat that lean a few times a week to help with body composition. I wouldn't recommend someone abstaining from healthy Primal fats long term or everyday.
                        Last edited by Eric5105; 08-10-2012, 07:27 PM.

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                        • #13
                          I don't know. I've experimented on myself. And for me, it's a nice normal ratio of fat and protein. Even lean meats can do it. I've even tried in the name of trying new stuff doing the fat thing and while it does sate, it also brought nausea. Eggs work for me, as does beef or pork. N really does = 1 sometimes. We are not lab rats.
                          "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

                          B*tch-lite

                          Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

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                          • #14
                            A breakfast of meat and veggies and eggs helps me most to keep it down for the rest of the day.

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                            • #15
                              i feel way fuller for much longer with a small serving of rich meat or salmon than i do from 6 oz. chicken or flounder.

                              my first meal is most often bone broth with either eggs or meat and some greens wilted in. hot sauce often, cocnut milk sometimes. it sets me up for hours.

                              here's another thing to keep in mind: if you've been yo-yoing on the SAD for awhile (years?) it's not just your metabolism that is damaged. you likely are sorely deficient in many minerals, and that whacks out hormones, making weight loss even harder. it's easy to get the macros of fat, protein and carbs. you're being super-wise to include foods like liver and seaweed. but the bone broth is like magic potion and i strongly recommend d3 supplements too.

                              Vitamin D Hormone

                              Broth is Beautiful - Weston A Price Foundation
                              As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

                              Ernest Hemingway

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