Lindart's Journal, 31 May 19

Cheese! Apple with peanut butter (measure a Tbsp or 16 grams). Dark chocolate. Roasted cashews, just a handful 

I bombed yesterday too! Had too many peanuts in salted shell. Gonna make it up today by doing extra activity. Also, drink tea when I feel snackish. 

I've read that protein is the most satiating according to studies, followed, in fact, by carbs, in spite of the recent trend of eating fat for fullness, but there are probably nuances, combinatory effects, etc. That said, at least one researcher has tried to develop a satiety index, and this is from the WebMD article that references it: "Interestingly, a 240-calorie serving of boiled potatoes rank highest at 323, but French fries score just 116." So, boiled potatoes, anyone? (Google "satiety" and some articles on point will come up – no doubt with conflicting advice...) 

Tuna and rice crackers!!! Hummus and lentil crackers (high protein), spicy foods tend to relieve hunger as well! 

my go to has always been a big salad. 6oz of lettuce, 3oz tomato, 2oz cucumber, 1oz snap peas, and 2oz of kraft calorie wise italian dressing. 12 gr Ncarbs, 2 gr fat, 3 gr protein, 77 calories, and that's close to 14oz total. A good sized apple is about 7oz and is about 103 calories. I have found that you have to love to eat a lot of salad to fill up and not add a lot of calories to your diet. Stay away from adding nuts and dried raisins, and kraft makes a lot of good calorie wise dressings, italian being the lightest at 9.5 cals an oz, catalina and roasted red pepper dressings are 38 cals per oz after that. Also if it's something crunchy you crave like chips, NoName cheese rice crackers are 45 cals for 8 crackers (14 gr) and that's the lowest out of all the different flavours of rice crackers. Drink lots of water and will power the shit out of those cravings!! 

Thanks everyone Great advice! 

I drink a grass of water and eat Kiwi before eating any food. It reduce a little bit appetite. 

I keep frozen mixed berries on hand. I microwave about 1/3 cup of them on defrost for maybe 45 seconds, enough to soften but not completely thaw, then top with yogourt. I find this satisfies a snack craving because I can't scarf down half-frozen berries, they take time to eat, and the bit of fat & protein in the yogourt provides satiety. I have quit even buying the brands of crackers I like; they're way too easy to grab for me! 

Apples slices with peanut butter helps me. Or coconut Greek yogurt 

Rice crackers/cakes are good. 

i always drink decaf green tea 

Protein and some healthy fat is supposed to help you feel full longer. I listen to my my body - we shouldn’t starve, if I am hungry, I eat. Try making some energy bites to snack on - they usually have nut butter, oats, protein powder and could have choc chip or raisins 

to me, in those times the only thing that works is a cup of cold milk. I feel full immediately after drinking it. 

Pickles. Egg whites. Decaf green tea or decaf coffee 

I'm going to try and stay away from rice crackers, as they are supposed to be very high on the glycemic scale, even though they are low calorie. "[Rice crackers] have a high GI which means they raise blood sugar quickly, therefore not making them an ideal choice for those people concerned with blood sugar imbalances, insulin resistance and weight loss."