What food is most satiating in your opinion? I can't seem to get filled up almost always I eat and won't feel full until i feel bloated and sick. Please help.
I think there are different forms of hunger and satiety, so you wont find a single most-satiating food. Protein is the obvious first port of call, since after a certain (pretty low) amount of protein the body will simply say "no more!". For me, 150g of protein (600 calories) in a day, pretty much hits this spot. The 'steak test' is a very good test for hunger and demonstration of the different sorts of hunger, i.e. if you feel some urge to eat something, but don't feel inclined to eat any more of a steak then (it's pretty plausible) that you're not really hungry. This is certainly true in my experience, often I will crave yoghurt or cream or cheese (all dairy notably) and many people have noted the 'still room for dessert' phenomenon, but wouldn't actually have any interest in eating some steak, butter or kidneys, in which case, it seems that I'm not really in need of protein or fat.
Man cannot live on protein alone though and despite it justly being considered very sating, I do find that if I eat only protein (e.g. after a meal with my family where the only edible foods are lean protein and a token amount of boiled vegetables, then I can feel full of protein, but crave something else (with the kind of wild, over-energised, dehydrated feeling described in rabbit starvation. (And no, it's not just dehydration, since I always drink a lot of water). More than enough protein plus a bit of something else, seems to be necessary for satiety then. In my case, fat is easily the most sating form of something else. If I'm eating no carbs then I'm literally never hungry, if I'm eating significant amounts of carbs (even with lots of fat) then I'm essentially always hungry. Of course, some people find carbs actually make you less hungry! ;) Also it's an often reported and separate phenomenon, that some people don't feel satisfied until they've had some small amount of carb, even when theyre LCing. This may be something to do with insulin.
All in all, this adds up to a prescription for adequate protein, plus (at least) a minimal amount of carbohydrate to stop your body having to make its own glucose for the brain and then fat (or starch, if that is your predilection) for the rest of your calories.
It's also worth noting that a different sort of satiety can come from having a full stomach. This seems to be the sort that modern dietary recommendations are obsessed with- hence the call for lots of fibrous, watery, non-caloric ingestibles. That this isn't the whole picture to satiety should be obvious, otherwise obesity and the symptoms of starvation alike could be cured with some water and fibre supplements. Nevertheless such foods literally do 'fill you up' so beyond considering macronutrients, it's worth eating lots of cabbage/cauliflower/brocolli etc. rather than simply adding more calories.
For me it's mashed yams/sweet potatoes with a good amount of butter, eaten with a can of sardines.
Seriously it keeps me full for longer than anything.
I'd have to say a good helping of protein with enough fat to satisfy, coupled with a great big leafy salad to fill the corners.
Go to gnolls.org and read J Stanton's essays on hunger, "Why Are We Hungry?" He discusses the four drives: satiety, satiation, likes, and wants. These are the most thoughtful and well written explanations based on the research out there in my opinion. Good science written for the layperson.
I would check your micronutrient intake. Sometimes if this is satisfied, you won't need so much stomach fill. This is my experience. Also this question:
had some helpful answers that might be relevant to you. They were to me!
I have two: sardines and chicken liver pate made with plenty of bacon, bacon fat, butter, and duck fat.
One can of olive oil packed spicy sardines and I'm good for hours without one thought of food.
I need a combination of fat/carb/protein/veg and I eat when I'm hungry and don't keep to a set meal plan. If it's not as rounded as possible then my body kind of gives a surly "heyyyy" and I will be more snacky on those days. For example, one of my main go to meals is roasted potatoes, both sweet and regular, with steak, braised kale, with a dollop of ricotta on top with a little lemon. No matter what - if that combo is together, I'm satiated for a good long time. Exit the ricotta or kale? Doesn't work the same. I noticed this with other dishes that I like so my body definitely knows what it wants.
I work out heavy four days a week and one light, in the last two weeks I've gone even heavier. I can only shove so much in at one sitting so more snacks have been in play since I upped. Examples: Dark chocolate. Coconut. Celery and almond butter. Carrots. Whey shake that I augment with fruit and spices. Mac nuts. Thinly sliced Japanese sweet potato that is roasted and almost crispy like a chip. Frozen berries. Greek yogurt with a little raw honey. Sliced meat rolled around vegetables. Cucumber.
I don't know if you're trying to lose weight or gain, or how long you've been Paleo, but I hope this helps. Pace yourself. Be thoughtful about what you're putting in, and how much are you actually eating when you do. Maybe it's not enough. Good luck!
Grains aren't food? (Real Paleo question) 10 Answers
Can wheat be satiating? 4 Answers
egg cooking methods and satiety 3 Answers
Don't get this with hunger/satiety 4 Answers