All I can think of is raw celery or carrots since they provide the crunch, volume, are low calorie, and they will (eventually) stop me from eating (I physically cannot overeat them - by the time they fill me up, I haven't done too much caloric damage). For your suggestions, I'm not looking for anything that would provide a food reward (ex. nut butter or anything that actually tastes really good because that will drive me into a binge) or for anything to satiate hunger (protein or something super fatty) because it isn't hunger I'm combatting. Just the psychological desire to eat... Prepaleo my go to was 94% Fat free microwave popcorn... But now that that's out, I'm searching for alternatives.
I view it like an alcoholic who wants a drink. 12-step, just say no, or whatever it takes to not eat and break the habit. Eat when you are hungry, not for recreation, or you'll be stuck with a bad habit. Take it from somebody who has been there, and occasionally goes back there. :-(
You say you're breastfeeding. Are you sure you're eating enough nutrient dense foods during the day? If you're not getting enough nutrients these adorable little parasites will start feeding off your reserves which can create cravings and "snackish" behavior. Check out the Weston Price foundation guide for pregnant and nursing mothers and see if you 're more or less Following this. Lots of offal, shellfish, or raw dairy (if you "do" dairy) seem to kill my need to snack. I'm still nursing my 15 month old quite a bit. That said, as his needs have reduced due to increased solids during the day, my appetite has decreased as well. Don't beat yourself up about eating. Breastfeeding is not a time you should be calorie restricting. You can get away with a lot more dietary shenanigans after you wean.
A leafy salad provides stomach-full signals and crunch, both of which help me to some degree.
Otherwise, I have only 2 things that consistently turn off cravings--sipping coffee (with about 1 tbsp of heavy cream and 1 tsp of honey per mug) or water kefir.
The 2 things are very different, but the end result is the same. By the time I finish my drink I have no more cravings and can wait as desired until later in the day or the next day.
I'd agree with Michael that things got a lot easier once I didn't have snacks available to satisfy that urge. On the other hand, these days if I want to eat I eat - and figure it'll just be even longer until I'm hungry again.
Yes a hot drink always works for me. I find lemongrass & ginger or peppermint works well as they make you feel calm & fill you up.
I actually use 1 teabag in the morning & just keep refilling my cup throughout the day as I like to boil the tap water I use.
Also lemon or lime in cold or hot water works well too.
I eat pickles. Crunchy, salty, acidic, and eventually I just don't want to eat any more.
I've recently been trying a small spoonful of extra virgin coconut oil. Not for the satiety, but the texture seems to kinda breaks me out of the "must put more food in my mouth" cycle. Shrug. We'll see how it goes. If nothing else it's getting me a bit more quality fat in my day...
Coconut oil is a huge turn off for me. If I eat a spoonful, I am pretty much done. Butter, by itself, can do the same thing, though I like the good stuff a little better than coconut oil. Hard boiled eggs also seem to put me off eating for a while.
If you eat a lot of bulky, low calorie stuff, you will be training your stomach to be accustomed to a large volume of food. The day you cheat, it will be a large volume of high calorie food, and will wipe out everything you were hoping to gain by avoiding high calorie foods. Better to find something small, dense, nutritious foods that have a chance of triggering satiety quickly.
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