Eating A Healthy Breakfast
I’ve recently been trying to eat healthier and that has been starting with oatmeal for breakfast in the mornings, but I’ve begun to notice that it isn’t filling me up and I’m getting hungry after only a few hours. I like how I feel otherwise and i intend to keep eating it, I’m just wondering if anyone has suggestions for a good breakfast that can fill me up and keep me going.
I’m hoping to get healthy and cut myself back to two meals a day, to help save money, it would fit into my schedule better, and it would be a good exercise in self control and going without.
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@johnmantheshaman, Of course you get hungry soon after, you’ve lost all the nutrition.
Oat meal is pretty much just a load of starch. It digests quickly, and the energy doesn’t last very long (and the result of eating a lot of starch is fermentation in your intestines, this drains you of energy.)
For more lasting energy and “fullness” you need fat and protein. Protein digests more slowly and thereby keeps you feeling “full” longer, but fat gives you more energy, LASTING energy.
Fullness is bullshit anyway. An empty stomach is not hunger. Hunger is about nutrition, not how much stuff is in your belly.
You’ve got a food addiction, just like most people. If you get used to not having a full belly, you’ll notice the “hunger” goes away. If you’re used to having it one way, the body will want to keep it that way, so if you’ve been overeating it will want to keep you overeating, even though it isn’t good for you.
The best breakfast food? Eggs.
Eggs are a great source of protein and fat, and also contain a shitload of micronutrients. Eggs are also very cheap.
Stay away from the bread and dairy, it’s no good at all, it only causes more fermentation and insulin spikes, making you feel fatigue and false hunger.
Fruit juice is just sugar, don’t drink it.
Try adding some eggs and a banana, and cut down a bit on the oat meal. And of course you should drink two big glasses of water as well. You’re dehydrated in the morning, that’s no good at all, always drink water with your breakfast.
Also, most people think they’re hungry when they’re actually just thirsty. Drink more water and you’ll feel more “full.”
Other things you might wanna add to your breakfast are spinach and avocado. Spinach is dirt cheap and super healthy, it’s also very filling despite its low calorie count. Avocados on the other hand can be a bit expensive, but they’re worth it. They’re very filling, and they’re full of healthy fats (including the essential omega3) and minerals.
If you plan to only eat two meals a day you will need to learn to differentiate between hunger and an empty stomach. Maybe you can already do this, but most cannot. After food sits in your stomach for a bit, it is emptied into your intestines and for most people, as soon as this happens, they begin to crave food again because most people are addicted to the sedating feeling that a full stomach gives. Hunger is a completely different feeling that you feel farther up your throat, not in your stomach. Most people never feel hunger these days due to there never being a lack of food.
@johnmantheshaman – The reason you don’t feel full is because oatmeal (while healthy) is still a carbohydrate, and the process of making oats into oatmeal strips most of the nutritional value of the grain. In the morning your body is completely depleted of glucose stores due to fasting how ever many hours you’ve been asleep. If you consume oatmeal by itself, your glucose (blood sugar) will spike, your metabolism will kick into high gear, and it will be burned off rather quickly, leaving you ready for a full meal even within a half hour of eating. You’ll want to cover your fats and proteins in the morning and regardless of how tolarant you are to carbs, stick to whole food carbs, or whole grain breads as they will provide a slower drip of glycogen and maintain more balance in your blood sugar. A easy way to define a carbohydrate for a beginner dieter is something you can pull from the ground, or pick from a tree. Without knowing your body type, weight, and current diet, I can’t say much about what you SHOULD eat, but adding a minimum of two whole eggs along side the oatmeal to start would be a big help on your path to eating healthy. Eggs cover your source of healthy fats and provide adequate protein for an non-athlete or exerciser. Mixed with oatmeal you’ve now covered the bases for your bodies fuel system. If you have any question about diet or nutrition or exercise, inbox me or email me, I’m happy to help!
@adamd – Thank you – Glucose is correct, my brain failed me this morning lol! And Intermittent Fasting is a great approach depending on the person, although maybe a little advanced for someone just beginning to change their eating habits but very effective especially for a person with an ectomorph body type and some who are mesomorphs.
@irvzilla, I’ll check that stuff out. Do you know anything about kombucha? I’m thinking about investing in a starter for that and turning that into my major source of liquid nutrients, I’ll definitely still eat but as i understand it Kombucha will definitely help. and give me a source of water throughout the day
@johnmantheshaman, since you have a juicer, do yourself a favor and look up Fitlifetv – I think juicing vegetables is one of the best thing am individual can do to relinquish their body with plenty of natural nutrients.
I’m doing the same thing. Try to fill in the hours of the day with snacks like peanuts, fruit, or veggies until your next meal.
And it’s okay to be hungry especially when your body hasn’t adjusted yet :) also, lots of water throughout the day!
Ya snacking is the key. Add a banana or apple to your breakfast, pears are filling fruit too with lots of fiber. There are lots of veggies you can eat unlimited amounts of too, carrots, broccoli, celery, cucumber…
The oatmeal i make usually has an apple in it. I’m thinking I might add some hard boiled eggs or something like that. Snacking is definitely a good idea, but like @devonalixandra, said i’m going to have to get used to the hunger if this is truly going to be an experience in self control
@adamd, Interesting. I hadn’t ever thought of that difference, now that I’m aware of it I think what I’m feeling is an empty stomach. I might have to go on a few day fast to really get a grip on what is going on.
Intermittent fasting really works because you can feast, have an awesome body, and benefit physiologically from the time your body is running on stored fuel.
However if you have significant food anxiety, compulsive eating, or binge habits like a lot of Americans do it can potentially increase the difficulty of that battle because you are so psychologically connected with food that restricting yourself for a long period of time and then having complete freedom can be too much to manage…
Fiber is slowly digested and keeps you full, and the most fiber-dense foods like vegetables and some fruits are really low calorie. Fat is satiating and fills your belly up, and tells your brain you’ve had enough. Protein gives you energy. You don’t really need carby foods, other than fruits and vegetables. Complex carbs like oatmeal, whole grain bread, brown rice, quinoa,have a good reputation because they are a mix of protein and fiber, but you don’t really need them.
I would add a tablespoon of coconut oil to your oatmeal. The fat will fill you up and it shouldn’t change the taste drastically.
:) Hope the lecture was okay
@irvzilla, it’s a bacteria culture that can be used to make a very healthy tea. The already made tea can be pretty expensive, you can get your own culture and brew your own tea for relatively the same cost.
Try having your oatmeal with fresh fruit, honey and throw some hemp or chia seeds in there too, I also like sunflower seeds in mine. Another option is an egg white omelet with peppers, onions, mushies, whatev you like, and a piece of whole grain oat nut bread with almond butter and banana! Hope this helps, a green smoothie with spinach or kale too!
@placid, by the time any fruit would reach your intestines there isn’t enough major substance left to actually rot. I’ve heard the same about red meat though, because it can actually reach your intestines without breaking down enough so that it can rot in your intestines
@johnmantheshaman, Protein and fiber and two things that will keep you feeling full longer than other nutrients. Unfortunately meat or beans doesn’t go well with oatmeal – fruits do however. Try sliced apples, they have a lot of fiber. Other than that, blueberries, bananas, pomegranate seeds are good.
If you guys are trying to get lean youtube “fasting twins” they talk alot about intermittent fasting which i have found to be pretty useful. It goes against the traditional 6 small meals a day strategy and seems to make sense when you take blood sugar levels and stuff of that nature into account.
But back to your question, do you have a blender? I have recently discovered the magic of FRUIT SMOOTHIES lol. A handful and a half of ice, a grape fruit, a banana, scoop of whey or soy protein, and a small thing of greek yogurt. Extremely filling, amazingly delicious, and all in all probably less than 200 calories with an insane amount of nutrients.
Uhh I just drink like 400 ml of chocolate and it fills me well. Like today, I just drank it around 9 AM and then went for a walk at 3 PM and I just started to get hungry around 6. Although it fills me well, I guess that’s not a HighExistence Breakfast.. :P I guess it’s just like @manimal said, hunger is about nutrition, not about how filled you are.