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Calories from sugar wont keep hunger away from me, but calories from honey will. I think controlling weight and hunger is more about quality of food than caloric size of meal.
I always buy whole grain as I found it works like honey and very refined white flour will make my hunger comeback sooner like with sugar. Then if I eat sugar and white refined flour bread I will need to eat again sooner and I would suspect this makes me gain weight.
I eat closer to whole food plant based style, but it is more direction which I am not even trying to follow religiously. I think whole foods generally full fill better and keep hunger away compared to some processed products which only contain parts of nutrients from original plant. Example sugar from sugarcane. Let say 100% peanut butter contains whole peanuts and it is just made butter like, I think this sort of processing is good and keeps hunger away very well. Other example is melasse produced from sugarcane which is separate from sugar. Melasse is healthy and was old medicine. So sugarcane as whole food would seem to be healthy and likely keep hunger away. I would just need to get my hands on sugarcane to test it and know for sure.
Oatmeal with peanut butter and drink lots of water throughout the day. Also try having a snack every 3 hours in between meals - something that is healthy with fiber, maybe an apple.
Portion control is tough. For those of us who are used to over eating, it can feel like hunger all the time.
Our bodies need to adjust and sometimes we can remind ourselves that we just ate and that we don’t need to eat again now. I know that’s easier said than done.
At some point, your body will get used to the smaller quantity of food.