Controlling Hunger
Adapted from the CR Society
Some of the most time-tested ways of controlling hunger and sticking with your goals are:
Fill up on bulky foods which are high in nutrients but low in calories -- such as most vegetables and fruits.
Choose carbohydrates with a low glycemic index (GI) -- a measure of how quickly a food releases sugar into your bloodstream. Most starchy foods and dried fruits have high glycemic indexes, while most vegetables and fruits are low-GI. Here is an extensive list of foods' glycemic indexes.
Adding a little fat to a meal lowers the GI and releases satiety hormones, which can help control appetite.
Identify "problem" foods and either do not keep them around, or buy a specific, small amount each week to enjoy at a predetermined time.
Prepare and/or plan several days of meals ahead of time.
Adhere to a daily meal schedule.
Eat your foods raw or only minimally cooked.
Enjoy your food: take the time to savor each bite and chew thoroughly before swallowing.
Scientific reinforcements … almost weekly, new research indicates that calorie restriction really works. Each new scientific demonstration of the benefits of calorie restriction can strengthen your motivation!
Social reinforcements … such as interaction with members.
Some of the most time-tested ways of controlling hunger and sticking with your goals are:
Fill up on bulky foods which are high in nutrients but low in calories -- such as most vegetables and fruits.
Choose carbohydrates with a low glycemic index (GI) -- a measure of how quickly a food releases sugar into your bloodstream. Most starchy foods and dried fruits have high glycemic indexes, while most vegetables and fruits are low-GI. Here is an extensive list of foods' glycemic indexes.
Adding a little fat to a meal lowers the GI and releases satiety hormones, which can help control appetite.
Identify "problem" foods and either do not keep them around, or buy a specific, small amount each week to enjoy at a predetermined time.
Prepare and/or plan several days of meals ahead of time.
Adhere to a daily meal schedule.
Eat your foods raw or only minimally cooked.
Enjoy your food: take the time to savor each bite and chew thoroughly before swallowing.
Scientific reinforcements … almost weekly, new research indicates that calorie restriction really works. Each new scientific demonstration of the benefits of calorie restriction can strengthen your motivation!
Social reinforcements … such as interaction with members.
3 Comments
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Comment by riverbender on November 21, 2008 at 9:18am
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I eat 200-300 calorie meals consisting of fat, protein & carbs every 2-3 hours and 6lbs of broccoli a week (seriously!). For maintenance I keep my carbs at around 45% of my total cals from whole grains, 2 daily fruit servings & lotsa lotsa broccoli! ;)
If I go higher than 45% carbs I tend to just want more. And more.
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Comment by David on November 24, 2008 at 10:46am - I agree w the points raised in your post. And the aspect of planning is all too often overlooked.
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By eating foods low in calories, like vegetables, you can actually eat more of them.