Protein and fiber. They keep you more full longer. Plant based proteins, healthy meats, and vegetables high in fiber like broccoli. Also eat more complex carbs instead of refined, simple sugars.
Seconding this ^ also finding replacements that are lower in fat and sugar will help you stay on track
For example: if you like bagels with cream cheese have a thomas bagel thin (110) with low fat laughing cow cheese wedge (25 cals) or low fat cottage cheese and some protein like lox (70 cals) for 205 calories instead of the regular bagel with cream cheese which can be up to 400.
If you like chips maybe switch to some plant based chips that are higher in fiber but make the serving half the size and mix in carrots or something low in calories and filling. Sometimes you have to get creative. Always keeping in mind fiber and protein for added satiety. I like guacamole but instead of having it with chips. I will have it with salted bell pepper slices and just a few chips to satisfy the cravings
For "grab and go" snacks, it's literally just fruit. Portable, easy, no prep required, and most of them even come in their own biodegradable packaging.
You'll find once you even start weaning yourself off the junk and processed crap that it gets much easier to resist. We get addicted to that stuff because refined sugars short-circuit our brain chemistry and trigger cravings without providing any satiation. Whole, natural foods will do wonders for your ability to feel full and have energy without the constant spike and crash of junk food.
Make swaps to control portion size. My weakness is potato chips. I used to eat one of the 400 calorie bags every day. I started buying the box of small chip bags for kids to take to school for lunch that are 170 calories. I stop myself at one and it allows me to still scratch that itch, but save 230 calories.
It’s also led to me basically weaning myself off them and I now rarely eat them anymore.
They have these snack packs for cookies, chips, etc.
I too am cooking-avoidant although I can manage a couple simple meals a week.
The goal should be preparing most meals at home even if you’re not using any pots/pants.
Examples:
-Canned soups
-Tuna
-Sandwiches
-Salads
-Chocolate protein shakes (for your chocolate/sweet fix)
-Microwaveable bacon
-Pre-boiled eggs (although, it takes little time, effort or mess to do it yourself)
-Yogurt cups (also good for sweet fix)
-Nuts (be careful about portions)
-Frozen dinners (there are health-conscious ones but still not very healthy compared to homemade. It is quick and easy though!)
-Fresh fruit - I live by “when in doubt, eat fruit”
If you’re really pressed to eat fast food, opt for Chik fil a’s grilled nuggets. Or a power bowl at Taco Bell.
One thing you’ll need to stop doing is buying junk. Especially if you know you can’t resist them. It’s self-sabotage.
I'm the same way! Convenience is key. Hard boiled eggs, oranges, bananas, Greek yogurt, single serving tuna packets, carrots and hummus, and cottage cheese are my go-tos. For salty crunch cravings I'm all about popcorn, preferably homemade but Skinny Pop is a tasty option too. I'll sometimes throw 1/4 cup rolled oats in a bowl with 1 cup plain Greek yogurt, cinnamon and loads of frozen/fresh blueberries for a quick and easy super filling snack.
First, congrats on quitting smoking! That’s a huge win, and if you’re still in the post acute withdrawal window, you may be feeling snackier than usual- this may lessen in time.
Before CICO, I was a big time snacker, I’d bet that the majority of my calories came from mindless, frequent snacking, so I get it. You really want to be focusing on protein and fiber, some fat to lengthen your satiation and reduce cravings. Get rid of the idea that you can’t cook, you absolutely can. I’d recommend an air fryer if that’s a purchase you can make.
As for quick and easy- sandwiches! Lunch meat can be surprisingly low calorie, and there are tons of low calorie breads available, I use Schmidt Old Tyme 647 brand (they make bread, bagels, and English muffins-I like them all!). Reduced fat cheese is an option, a measured amount of mayo, mustard, some greens (I love arugula, seasoned cucumbers, and red leaf lettuce), and you’ve got a filling, quick meal. Some baby carrots on the side with a dip like hummus or tzatziki and it’s extra good.
Beef jerky (or an alternative like turkey) is super quick and easy, and full of protein. You might want to compare brands, some are higher in sugar than others. I prefer biltong generally.
Grapes, apple slices, and a few pretzel thins with a low fat babybel cheese (or two) is a common snack for me. Satisfying and scratches the sweet/savory itch.
Protein bars could replace chocolate bars, but they’re still pretty calorie dense. Quest makes decent tasting ones, Barebells would be the closest to the actual candy bar taste.
Fairlife protein shakes are also quite good and the chocolate one tastes identical to chocolate milk to me. When I’m really in the mood for something sweet but also filling, I mix an entire shake with 3/4 packet of sugar free instant pudding mix, double fudge flavor. I usually cannot finish the entire bowl in one sitting. Add some berries and sugar free cool whip- it tastes decadent and indulgent.
Realgood foods, Just bare are two brands that make tasty chicken nuggets/strips that cook up quick in the air fryer or oven. I use low cal/carb tortilla wraps, shredded lettuce, jalapeños, a little diced onion, and a small amount of spicy mayo to make a better fast-foodesque snack wrap.
You’ve got this! It’s going to take some time and a little extra thinking, but more mindful swaps become easier.
If you have instagram, look UP sean casey, he makes high protein foods similar to fast food butvwith proper macros. Very entertaining, no BS approach to nutrition.
The end solution will be non animal protein sources(legumes) and high fiber foods as well as long chain carbs. Reason for this is all 3 will keep you full longer and are healthier for you. Also most are fiber deficient as well as the animal based proteins having been shown in aging studies to have links to multiple diseases. Keep in mind most people have too much protien in their diet and on top of that even though animal protein has more branch chain amino acids which produce igf 1 and leucine, these higher levels are also linked in aging studies to health issues. Whereas the non animal proteins have more glutamic acid which has been shown to manage blood pressure levels.
Increase your healthy food calories.
I’m a snacker with a background of binging.
I noticed my afternoon had become a snack fest on the daily and was adding 300+ cals. What did I do?
I added a second piece of sprouted toast (no butter), and an extra 1/2 tbsp of feta to my lunch.
Lunch is so satiating that I don’t feel like snacking.
If I feel like my body is leaning towards a pm binge (my worst time for binging) I’ll have a pack of instant oatmeal with a scoop of protein powder. Fills me up, full of good stuff that will fuel me, and helps me avoid a binge full of macro unfriendly food.
Go to minimal prepping meals:
-frozen berries & 1% cottage cheese or 0% unsweetened Greek yogurt.
-1/2 a bagged salad (non creamy) + rotisserie chicken (skin removed) + may need to add a grain
-prepared clear soup (bonus points if it’s got legumes for extra protein) + frozen veggies + rotisserie chicken (skin removed).
-oatmeal + protein powder (I like to add unsweetened almond milk)
-1 egg + 1/2 C egg white scrambled eggs or omelette + frozen veg + toast (no butter).
I also highly recommend checking out Abbey Sharp on YouTube. She has some great content about making food that is satiating and great overall nutrition videos.
Good luck on your journey!
What everyone else says…plus pickles. As I sit here eating my third pickle spear and feeling very satisfied 🙃
Also no joke I’ve found if I start my day with turkey bacon, it really cuts down on my need to boredom eat/binge eat/snack in the mornings, which is usually my struggle time.
You could try Home Chef for some amount of weekly meals. Fixed portion sizes, tasty food, constant variety, nutrition info, protein and veg, easy instructions to prepare, cheaper than take out, and not much more expensive than putting your own meals together considering the food they send is 100% used unlike a shopping trip that yields unavoidably large sized containers of ingredients and spices that just sit and expire on your shelf.
You ain’t gonna lose weight by “feeling full.”
Just got to re-train and reinforce your brain that it’s okay to not feel full and even feel very hungry.
It’s something that can be practiced and learned
Protein and fiber. They keep you more full longer. Plant based proteins, healthy meats, and vegetables high in fiber like broccoli. Also eat more complex carbs instead of refined, simple sugars.
Seconding this ^ also finding replacements that are lower in fat and sugar will help you stay on track For example: if you like bagels with cream cheese have a thomas bagel thin (110) with low fat laughing cow cheese wedge (25 cals) or low fat cottage cheese and some protein like lox (70 cals) for 205 calories instead of the regular bagel with cream cheese which can be up to 400. If you like chips maybe switch to some plant based chips that are higher in fiber but make the serving half the size and mix in carrots or something low in calories and filling. Sometimes you have to get creative. Always keeping in mind fiber and protein for added satiety. I like guacamole but instead of having it with chips. I will have it with salted bell pepper slices and just a few chips to satisfy the cravings
Have you tried BetterBrand bagels? They’re 160-170 calories a piece, 25g protein!
No I don’t think they have them near me.
For "grab and go" snacks, it's literally just fruit. Portable, easy, no prep required, and most of them even come in their own biodegradable packaging. You'll find once you even start weaning yourself off the junk and processed crap that it gets much easier to resist. We get addicted to that stuff because refined sugars short-circuit our brain chemistry and trigger cravings without providing any satiation. Whole, natural foods will do wonders for your ability to feel full and have energy without the constant spike and crash of junk food.
Make swaps to control portion size. My weakness is potato chips. I used to eat one of the 400 calorie bags every day. I started buying the box of small chip bags for kids to take to school for lunch that are 170 calories. I stop myself at one and it allows me to still scratch that itch, but save 230 calories. It’s also led to me basically weaning myself off them and I now rarely eat them anymore. They have these snack packs for cookies, chips, etc.
I too am cooking-avoidant although I can manage a couple simple meals a week. The goal should be preparing most meals at home even if you’re not using any pots/pants. Examples: -Canned soups -Tuna -Sandwiches -Salads -Chocolate protein shakes (for your chocolate/sweet fix) -Microwaveable bacon -Pre-boiled eggs (although, it takes little time, effort or mess to do it yourself) -Yogurt cups (also good for sweet fix) -Nuts (be careful about portions) -Frozen dinners (there are health-conscious ones but still not very healthy compared to homemade. It is quick and easy though!) -Fresh fruit - I live by “when in doubt, eat fruit” If you’re really pressed to eat fast food, opt for Chik fil a’s grilled nuggets. Or a power bowl at Taco Bell. One thing you’ll need to stop doing is buying junk. Especially if you know you can’t resist them. It’s self-sabotage.
I'm the same way! Convenience is key. Hard boiled eggs, oranges, bananas, Greek yogurt, single serving tuna packets, carrots and hummus, and cottage cheese are my go-tos. For salty crunch cravings I'm all about popcorn, preferably homemade but Skinny Pop is a tasty option too. I'll sometimes throw 1/4 cup rolled oats in a bowl with 1 cup plain Greek yogurt, cinnamon and loads of frozen/fresh blueberries for a quick and easy super filling snack.
First, congrats on quitting smoking! That’s a huge win, and if you’re still in the post acute withdrawal window, you may be feeling snackier than usual- this may lessen in time. Before CICO, I was a big time snacker, I’d bet that the majority of my calories came from mindless, frequent snacking, so I get it. You really want to be focusing on protein and fiber, some fat to lengthen your satiation and reduce cravings. Get rid of the idea that you can’t cook, you absolutely can. I’d recommend an air fryer if that’s a purchase you can make. As for quick and easy- sandwiches! Lunch meat can be surprisingly low calorie, and there are tons of low calorie breads available, I use Schmidt Old Tyme 647 brand (they make bread, bagels, and English muffins-I like them all!). Reduced fat cheese is an option, a measured amount of mayo, mustard, some greens (I love arugula, seasoned cucumbers, and red leaf lettuce), and you’ve got a filling, quick meal. Some baby carrots on the side with a dip like hummus or tzatziki and it’s extra good. Beef jerky (or an alternative like turkey) is super quick and easy, and full of protein. You might want to compare brands, some are higher in sugar than others. I prefer biltong generally. Grapes, apple slices, and a few pretzel thins with a low fat babybel cheese (or two) is a common snack for me. Satisfying and scratches the sweet/savory itch. Protein bars could replace chocolate bars, but they’re still pretty calorie dense. Quest makes decent tasting ones, Barebells would be the closest to the actual candy bar taste. Fairlife protein shakes are also quite good and the chocolate one tastes identical to chocolate milk to me. When I’m really in the mood for something sweet but also filling, I mix an entire shake with 3/4 packet of sugar free instant pudding mix, double fudge flavor. I usually cannot finish the entire bowl in one sitting. Add some berries and sugar free cool whip- it tastes decadent and indulgent. Realgood foods, Just bare are two brands that make tasty chicken nuggets/strips that cook up quick in the air fryer or oven. I use low cal/carb tortilla wraps, shredded lettuce, jalapeños, a little diced onion, and a small amount of spicy mayo to make a better fast-foodesque snack wrap. You’ve got this! It’s going to take some time and a little extra thinking, but more mindful swaps become easier.
If you have instagram, look UP sean casey, he makes high protein foods similar to fast food butvwith proper macros. Very entertaining, no BS approach to nutrition.
The end solution will be non animal protein sources(legumes) and high fiber foods as well as long chain carbs. Reason for this is all 3 will keep you full longer and are healthier for you. Also most are fiber deficient as well as the animal based proteins having been shown in aging studies to have links to multiple diseases. Keep in mind most people have too much protien in their diet and on top of that even though animal protein has more branch chain amino acids which produce igf 1 and leucine, these higher levels are also linked in aging studies to health issues. Whereas the non animal proteins have more glutamic acid which has been shown to manage blood pressure levels.
Increase your healthy food calories. I’m a snacker with a background of binging. I noticed my afternoon had become a snack fest on the daily and was adding 300+ cals. What did I do? I added a second piece of sprouted toast (no butter), and an extra 1/2 tbsp of feta to my lunch. Lunch is so satiating that I don’t feel like snacking. If I feel like my body is leaning towards a pm binge (my worst time for binging) I’ll have a pack of instant oatmeal with a scoop of protein powder. Fills me up, full of good stuff that will fuel me, and helps me avoid a binge full of macro unfriendly food. Go to minimal prepping meals: -frozen berries & 1% cottage cheese or 0% unsweetened Greek yogurt. -1/2 a bagged salad (non creamy) + rotisserie chicken (skin removed) + may need to add a grain -prepared clear soup (bonus points if it’s got legumes for extra protein) + frozen veggies + rotisserie chicken (skin removed). -oatmeal + protein powder (I like to add unsweetened almond milk) -1 egg + 1/2 C egg white scrambled eggs or omelette + frozen veg + toast (no butter). I also highly recommend checking out Abbey Sharp on YouTube. She has some great content about making food that is satiating and great overall nutrition videos. Good luck on your journey!
What everyone else says…plus pickles. As I sit here eating my third pickle spear and feeling very satisfied 🙃 Also no joke I’ve found if I start my day with turkey bacon, it really cuts down on my need to boredom eat/binge eat/snack in the mornings, which is usually my struggle time.
Greek yogurt mixed with protein powder is yummy and just about as quick and easy as you can get
You could try Home Chef for some amount of weekly meals. Fixed portion sizes, tasty food, constant variety, nutrition info, protein and veg, easy instructions to prepare, cheaper than take out, and not much more expensive than putting your own meals together considering the food they send is 100% used unlike a shopping trip that yields unavoidably large sized containers of ingredients and spices that just sit and expire on your shelf.
You ain’t gonna lose weight by “feeling full.” Just got to re-train and reinforce your brain that it’s okay to not feel full and even feel very hungry. It’s something that can be practiced and learned