Be proactive in thought when going to shop for food:
Most know to eat multiple meals during the day, so I will not address this.
When I go to the store, I have this mentality:
1. I look for foods that are bulky and carry the nutritional value that fits within the macronutrient value I seek (all macronutrients). Staving off hunger perception one.
2. I look for bulky food items that will "stave off hunger" (for the times I may need it), that a carry a good nutritional value in accordance to its low calorie value. There are so many food items to assist with cravings they are nearly endless, and SHOULD BE implemented into ones war on cravings. Specific refrigerator items to combat cravings, perception two.
In my opinion, one needs to eye ball the "total circumference of the diet" and use it as "ONE of" the tools to stafe off hunger that is "nearly" unavoidable when one deficit diets to lose quality fat tissue.
A lot of the hunger tolerance can vary per individual, but has to be appropriately dealt with.
With this said, I tend to avoid (but use it limited) most liquid protein and opt for protein that has the potential of occupying a large portion of my stomach's physical capacity and take longer to digest. Liquid protein doesnt do this for me. Though I will use whey protein powder once in a while. Im just more consistant in eating protien in hard bulky food.
I take the same approach with carb/fiber "rich" foods. I dont add in good fat rich foods because they tend to carry a lower physical density but a higher caloric value; therefore, I will "usually" mix fats within my protein and carb "based" food intake.
I pay attention to "good solid foods" that require some water to make.
A couple of examples:
Lets use two carb/fiber based foods for an example: You ever put far "too much" water in old fashioned oatmeal, and say "damn!", only to let it sit for several minutes and the water was absorbed and the oatmeal thickened up? Now take this and think what it does within the fluids of the stomach.
The same type condition happens with quick Long Grain Brown Rice. I drink water emmediately after consuming LGBR or Oatmeal for this reason. It swells the food and will give a feeling of fullness and it can last to the next meal.
Now, if you were to add a somewhat bulky protein item to the LGBR (of your choice) this will add to the bulky business of staving off hunger. Lets use chicken. I buy fresh and frozen chicken breast that have been cut to portion sizes of about 120c per serving. I will add three portions and cut them into chunks into two servings of LGBR along with a small amount of garlic and parmasen. After consuming I make sure I drink at least two full glasses of water. Calories are about 620c, carries a good carb and protein intake and a bulk ingredient to stave off hunger.
Now, if I get hungry in-between meals, and my life has made me space my meals out more than I like, and I am near my limit, but not over it, I have the purchases I have made from the grocery store in my refrigerator (and can take to work), that are specifically designed to combat the cravings, and I am not acting on a whim, but rather being proactive in dealing with it.
This is one example among many I do (im trying to prevent this from being too long, LOL):
1. EAT Lettuce (A whole head can carry "about" 20c per head . Its bulky, can take some time for the body digest, and can fill one fast. Add in a quality low calorie dressing of personal choice (In addition to flax oil in my case).
If I happen to be at my limit, I have various "liquid" items in the fridge to deal with this that are water based, to thwart off the bland taste of water once in a while.
I know that some of this will not be applicable to you. However, even living in a dorm, you can redesign your mental approach to food and have it assist you to help yourself--you just have to apply some in depth thought.
I also use my fitness equipment sometimes when I feel hungry to my advantage--which is another post, lol.
FOOD CAN BE USED to COMBAT CRAVINGS, BABY! Redesign your thoughts!---and so can implenting "appropriate" timing of minor fitness activities
Feel the thunder of using your terrific mind!
Best wishes to you!
Chillen
