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How to eat less without being hungry

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by Yuan

Eating less without being hungry is about choosing the right foods and eating patterns. Hunger and cravings require will power to control. In order to lose weight effectively, we must create circumstances that minimize hunger and cravings. This way, we won’t fall off the bandwagon at the first sign of stress.

Choosing the right foods

I rarely eat out, but I didn’t have a choice last night and decided to try a Burger King Whopper. One whopper left me very unsatisfied and I had to order another one. After eating, I checked its calorie content online and found that the Whopper without cheese contained 670 calories. It was shocking how many calories the thing contained for the amount of satiety it gave me. 1340 calories would be significantly more filling when I prepared my own food at home.

Certain foods bring much more satiety than others for the same calorie count and eating out all the time could make things very difficult. Let’s go over a couple of common food comparisons (calorie content from calorieking.com):

What to eat when it comes to carbs

Drinking carbs (juice, pop, milk, and even packaged coconut water) is probably the worst thing you can do because it basically provides no satiety. I would even recommend cutting out diet/zero calorie drinks because the flavour stimulates appetite. Stick to drinking water and you’ll be ahead of the game, allocate those calories to your meals and it will be much more filling.

I won’t go over sweets and pastries because it’s common knowledge that they have a terrible calorie to satiety ratio. Instead, I’ll go over other common forms of carbs that are more filling (weight after cooking):

300 g of white bread = 795 calories
300 g of cooked pasta = 474 calories
300 g of white rice = 390 calories
300 g of baked potatoes = 279 calories
300 g of baked sweet potato = 270 calories

For the same weight, potatoes contain significantly less calories than the other common forms of carbs. They are ideal if you make them at home and dress it with herbs and garlic. French fries are another story, 300 g fried in oil contains 942 calories.

What to eat when it comes to protein

Calorie for calorie, meat and eggs creates the most satiety by far. 700 calories of steak will keep you full for much longer than 700 calories of bread. A pound of raw chicken thighs without skin and 11 eggs a day sounds like a lot of food, but it’s only around 1393 calories. Here are some common forms of protein:

300 g of KFC’s Extra Crisp Chicken Tenders = 735 calories
300 g of chicken breasts roasted without skin = 495 calories
300 g of roasted chicken thighs without skin = 627 calories

For the same weight, processed meats will generally contain higher calories (fat and msg are usually added to improve taste). Chicken tenders and chicken breasts are both white meat but tenders contain much more calories. It’s always better to get whole cuts of meat.

300 g of beef sirloin, lean only = 549 calories
300 g of pork centre rib loin chop, lean only = 654 calories
300 g of pan fried bacon = 1623 calories

Beef and chicken are leaner and lower in calorie than pork. Bacon is in a league of its own.

How to eat less without being hungry 2

Most people are surprised to find that eating this makes it easier to lose weight than high carb diets.

300 g of cooked eggs without fat added = 465 calories

Eggs are fantastic in this regard, without a doubt, I find them to be more filling than any other food per calorie.

Whey protein is not ideal because of how quickly it is digested.

What to eat in terms of fat

Condiments are often high in fat and they’ll raise the calories without adding much satiety. The best thing about making food at home is that you get to control all of the ingredients that goes into your meal.

While fat is needed in your diet for healthy hormone production, the whopper had more than half of its calories come from fat, making it very inefficient at keeping you full. Coconut and avocado oil are great for cooking, olive oil is great for dressing.

Nuts are pretty high in fat. They are often recommended as snacks, but I actually don’t recommend snacking during a cut. Allocate all of the calories into 2-3 bigger meals for superior satiety.

Mustard, hot sauce, soy sauce, vinegars and lemon juice don’t have a lot of calories. Spices and herbs are freebies.

Improve your satiety with the right eating pattern

In my opinion eating 5-6 meals a day is not a good way to lose weight. You’re already eating at a calorie deficit, splitting whatever is left into 5-6 meals makes eating completely miserable. Eating 5-6 times throughout the day to raise the metabolism is a myth that has been addressed time and time again. There is just no reason to do it unless you actually prefer eating a bunch of tiny meals throughout the day.

The best option that I have found is to skip breakfast, drink coffee to suppress hunger and eat your 3 meals closer together. It’s a style of intermittent fasting and my favourite benefits include:

  1. More time in the morning because you’re not preparing and eating breakfast
  2. Never hungry before bedtime
  3. Creates a lot more satiety overall
  4. If you have a 8-4 or 9-5 job, 2 of the meals can be prepared at home

Sharing photos of epic meals that are about to be consumed is the hallmark of online intermittent fasting communities. This unique eating pattern makes it easy. Check out my article on intermittent fasting to learn more about it.

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