I eat every 4 hours from the time i wake up to the time i go to sleep but in between the meals i tend to get hungry again. what foods could i eat to keep me full longer? meals usually consist of meat and veggies
add more fat. It's very satisfying and keeps you full longer. Butter, ghee, coconut oil, olive oil, heavy cream and coconut butter are my favorite sources.
If you've just recently started eating like this, it could take your body a while to adjust to utilizing your own fat stores (if any) to stave off hunger. Give it some time, resist the urge to snack, and increase meal size if this persists.
I had the same problem about a year ago when I started eating paleo. I found a great solution on this site: eggs + hamburger. This simple meal saved my life! It was like a miracle -- I had been hungry for years and I was finally full and satisfied.
Another suggestion from this site was to eat more at each meal. Looking back, I realize I simply wasn't eating enough food at each meal and I definitely wasn't eating enough protein. I cook 1/4 to 1/3 lb hamburger and add 3 to 4 eggs, minimum. Add veggies as desired. If you can get good, grass-fed burger, don't drain the fat. And I often add a Tbs of butter and a wee bit of salt and pepper. Also, I usually skip the veggies, to be honest! (except now -- fresh spinach or chard or kale from the garden is nice). I don't use a lot of spices, usually no onion or garlic and my eggs are from the chickens down the road. Good fresh food doesn't need to be doctored to taste good.
This is still my go-to meal to get me through a busy day of meetings that always seem to include bagels and pastries -- I am not even tempted. Good luck!
Increase meal size and FAT!! Eat BACON!!! Avocados, and more meats with your meals. I have been Primal/Paleo 3 months, and eat once or twice a day. Never hungry. Please visit my facebook page and check the notes section on Foods I eat. If you are hungry, you aren't doing it right. Up your fat intake that will cure hunger!
Are you really hungry? Or do you just think you are.
I used to grab something like raw veggies then after taking a couple bites I soon realized I was not hungry at all.
If you are hungry you will even eat stuff you don't normally like. Fruit for example I can eat until I'm stuffed, raw broccoli not so much.
I found increasing meal size and fat content didn't do much for stopping me craving an equally huge bowl 2 hrs later (large quantity of red meat, veges and coconut oil in these meals). I have a high metabolism (never been able to put on weight even when massive calorie loading) but this is when I realised something was wrong with my satiety meter.
I wonder if it is a Leptin issue. If I consume a high protein breakfast upon waking 7am (200g red meat, 100g sardine, 100g chicken, some oil for fat and a few tsp codliver oil) I can last until 4pm before I start feeling hunger. This may be working along the lines of Jack Kruse's suggested regime for leptin sensatising... however I have a feeling it is working thanks to some placebo effect knowing I 'shouldn't' be hungry until late afternoon and thus blocking my psychological food addiction hunger pains which arises from comfort needs / boredom / procrastination etc.. I think my point is that I think alot of us have psychological hunger pains that are very hard to identify when your trying to listen to your body (it can lie!)
As everyone else has said- more fat really helps. Although, for me, if I don't have enough protein with my fat, it doesn't work.
I often do what Yer Mama suggests- the gf ground beef with eggs, but since you can't do eggs I highly recommend the ground beef, but top it with about 2 tablespoons of good quality grassfed butter. If you can't get gf butter locally (Kerrygold is available almost everywhere these days, but there are some other excellent brands), then it's well worth ordering it online. Seriously. Normal store butter just won't cut it if you're struggling with satiety- it's not just a flavor thing.
Also, one of my favorite quickie breakfasts is a coconut milk smoothie with bacon (not in the smoothie, but go for it if you want). I take a can of coconut milk and blend it with about half a banana, some nut butter, and some cocoa powder. You can actually make it the night before, and if you add a little normal milk or cream, it shouldn't set up too thick to drink. The satiety lasts longer if I add some beef to my meal, but that's usually too much work (I'm a little lazy when it comes to breakfast).
If you don't eat organ meats, I highly recommend starting. Even if you have to do the freeze-it-and-shave-it-off-and-swallow-it-like-a-pill thing. Because if you're not absorbing enough nutrients, it will make you hungry whether or not you're eating enough food in bulk. If you are eating organ meats and nutrient dense seafoods (like oysters), you may have an absorption issue. In that case, I recommend checking out GAPS and SCD, both of which are already Paleo friendly. I also recommend raw, grassfed dairy if you do dairy, and fermented cod liver oil with high vitamin butter oil.
Probably all you need is a bit more high quality fat in your diet, but if that doesn't do it, then you probably need to look at the nutrient density of your food. Muscle meat and kale just doesn't cut it for most people.
Are you new to the Paleo diet? If so, there is definitely an adaptation period. When I first went strict Paleo, i was having trouble being satisfied at meals and often had the munches. My "crutch" food was salty nuts (usually almonds) and water, and I tried to be careful with them, since there are a lot of calories there. Just a few (really like 5 or 6) nuts and some water can take your mind off of it for a while.
After a couple of weeks, the unsatisfied feeling completely went away for me. People say that I adapted my metabolism to burn fat instead of carbs, I don't necessarily buy that 100%, but I did start to lose fat, my appetite went way down, I never wanted to snack, and I've lost about 17 pounds so far.
If you are new to it, I'd just try to stick to it despite the munchies for a couple of weeks and try to get adapted. I would also enter your food from a couple of days into fitday.com or something similar and make sure the calories and macro-nutrient breakdown is really what you think it is, sometimes people get surprises.
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