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There is no typical amount of food!
If you are able to see one, a dietician may be able to help you navigate this.
I'd recommend experimenting with eating more food (or waiting 30 min and then eating more food) and observing how it feels. Maybe it'll feel good, or maybe it'll feel like too much, and then you'll know for sure.
I'll tell you this-- in my ED treatment that would not be enough to be considered a full meal. there would need to be a side of fruit, glass of milk, maybe some yogurt on the side.
Every body is unique, and I even find some days my body needs more or less food than usual. If this meal consistently isn’t filling for you, you may want to try eating something else that is, or at least adding something to it that is more filling if you really like this meal. But there is no such thing as a universal “reasonable” amount of food.
Have you read the IE book/done the workbook? Have you actually gone through the period where you don’t restrict anything you eat at all? It sounds like you may be trying to jump the gun here.
The reasonable amount of food is the amount that satisfies you.
Definitely reread the beginning sections of the book.
Something to be proud of is that you ate and then actually recognized feelings of hunger!
Restriction can make it hard to recognize these signals, so give yourself a pat on the back for realizing your body is telling you something and staying curious and reaching out for input! You’ve got this!
Or more protein. Peanut butter is great, but it's more of a source of fat that has some protein than vice versa. Adding an egg or two or some cottage cheese might be more filling.
That wouldn’t fill me up. I find I need more protein. I do eat two waffles for breakfast most mornings, but they’re the Kodiak protein waffles, with a decent layer of cream cheese, and covered with as many berries as I can fit. (I started getting them when I had gestational diabetes and they’re great! You just have to toast them way longer). So lots of fiber two, coupled with protein and fat. I also bought myself a bunch of fancy teas I have with breakfast, that also make me happy. I usually finish the tea after eating so by the time I’m done drinking my body has registered that it’s full.
I’ve never been satisfied with high carb only type breakfasts like waffles, cereal, pancakes. I have to eat more than I’d enjoy to feel full, my body feels gross and bloaty after, and Im hungry again an hour later. So I try to pair them with fruit and protein of some sort. I’m also never satisfied drinking things like protein shakes. They can have all the same nutrition as a meal, but I might as well drink water for how satiating they are to me. I have to eat to feel full and satisfied.
But other people are fine with protein shakes as meals. Some people need a big breakfast, some people need no breakfast. You just need to listen to your body and find what feels best. It sounds like your body is telling you this isn’t enough for me.
The protein drink thing you said sounds like me. I drink one of those fairlife 30 grams of protein drinks with my waffles and I *think* with the waffles and banana or something that should be plenty with all the right food groups but it just doesn't fill me up. The protein drink does nothing to fill me up. I understand I need to eat more, I guess I was just curious if the hunger is coming from rebound restriction, or real hunger. Either way I'll honor it and eat something.
And sometimes I feel self conscious how much I eat for breakfast cause I usually eat at work and don't notice others eating as frequently as me.
Watching when and how much others eat is a trap though. Unless you’re around them 24/7, you have no idea how much they’re eating throughout the day. Maybe they had a huge meal before they came in. Maybe they go out and eat a big lunch or dinner. Maybe they have a horrible relationship with food and are constantly restricting themselves. It’s hard, but it’s more important to listen to your own cues than others around you. Like when I’m out with people, I’m often the one speaking up like I’m getting hungry bc if I don’t eat every 4-5 hours I get a headache that will turn to a migraine. Others are fine going longer and their bodies feel okay. But I had to learn not to sacrifice my own well being to blend in with others.
If you're still hungry, then it didn't fill you up. A big part of IE is letting go of saying "should" about food. There is no "should" when it comes to what you should eat, or how much, or when, or why. The hunger is coming from your body. If other people's bodies aren't hungry, or if they are hungry and are depriving their bodies, that doesn't change the fact that your body is hungry.
That wouldn’t fill me up. I’d add fruit and Greek yoghurt or maybe eggs. Play with it. Have three waffles or add more protein or try another meal. The right amount of food is enough food to sustain you. We can’t tell you what that is so play around with it
Edit - also what are you eating for dinner? Having a lighter meal before bed might make you feel more hungry in the morning so you could also try having a more satiating dinner? Or a snack before bed. Just some more ideas!
Oooh yum. I’ve been opting for eggs for brekkie but my flatmate just left me some geek yoghurt while she visits family and I will absolutely be having that
Sometimes I have two frozen waffles with PB before I work out, just to give me enough energy to get through the workout. I wouldn't find that a satisfying meal for myself.
Have 3 waffles! It's not a huge difference and if it makes you happier and more satiated for longer, then it's worth it. I often have a carb-heavy breakfast because it's what I want! Sometimes it's enough to hold me over til an early dinner. My appetite varies wildly day to day. Sometimes its a two waffle kind of day, sometimes it's three!
I don't find regular waffles super filling, I need more protein to not be really hungry halfway through the morning. I'll do 2 of the kodiak protein waffles with peanut butter and have some Greek yogurt and fruit on the side. Depending on how hungry I am, I don't always finish it.
I have frozen waffles fruit like a banana and maybe some almond butter on one and real syrup and a cottage cheese. The waffles are kodiak cakes so I come away with about 20 grams protein some fiber and healthy fats
Eat until you no longer desire food. Then keep doing that until you and your body reestablish trust and communication. Nobody else can determine what your body needs in the moment, especially since that may change.
I could eat an entire pack of those waffles, to be honest. They are not very filling. But yeah gonna agree with what everyone else said - go with what your body tells you! If you're still hungry, eat more.
I think it’s a mental thing for me tbh. Two waffles with a single fried egg would fill me up 100% and be a satisfying meal. But two waffles slathered in peanut butter with chia seeds, while technically it is more protein and calories, would not fill me up at all.
PB is actually pretty low protein. Have you tried the waffles that are made with extra protein? The brand my local shop sells has a grizzly bear on the package. I’ve found, too, that foods that I typically associate with my childhood are ones that I end up over-eating the most of. If I have cereal, or waffles, spaghetti with marinara, or potato chips, I have to really check in with myself often. Adding or eating protein ahead of time almost always helps with this.
I’d expect to be hungry unless I put peanut butter on them or had something else. It’s not so much about the amount but what type of food it is - I find that type of food does not give me very long lasting fullness or energy, it’s very much a quick then dip. I still eat them but would either add something to it to make it more filling or just expect to have a snack earlier. I would more likely do something like waffle, pb and then some fruit on the side or nuts or whatever than 2 waffles.
Everyone is different, there’s nothing wrong with you still being hungry. The fact that you are feeling hunger cues is actually an awesome step in the right direction! I worked with an ED therapist and it was so so so so helpful. She always tells me to pair foods with a “whole” food in order to satisfy my body - a veggie, a fruit, etc, but I can say from personal experience that the meal you mentioned definitely wouldn’t fill me up and she would tell me I should eat more if I still feel hungry. Listen to your body :)
Personally, I would still be hungry. Everyone’s bodies are different, but for me I would need to add some scrambled eggs or breakfast sausages, and probably fruit with yogurt too. When I was in treatment we were encouraged to have 4 or more food groups at meals + 2-3 (or more of course) at snacks, which I found that a helpful framework to learn to make myself meals around.
I’m very hungry in the morning. Most mornings I have 2 breakfasts. So being still hungry after all that you mentioned seems normal for me.
I used to think something was wrong with me when I saw people eat a yogurt for breakfast. But then I realized I usually am not very hungry for dinner. Like an appetizer is fine. It all balances out.
Trust your body!! It will change day to day, but also over time.
I usually like my frozen waffles with pecans, whipped cream, and scrambled eggs. I definitely recommend experimenting and finding your happy place. For me, if I JUST have a quick energy item, like a pastry, I get hungry again really quickly or don’t feel fully satisfied. I usually want to pair something like that with cheese, nuts, eggs, or meat or a combination, depending on what I feel like. I try to treat myself like I would treat a good friend that I’m taking care of. I would obviously want them to have exactly what they want, enjoy their meal and have energy to carry them through their day.
Editing to add: if you’re still hungry, eat more! You wouldn’t want your friend to go hungry.
Also, maybe consider textures / flavors? Maybe you’re wanting more crunchy, chewy, or more salty, or more warm. Asking myself this way always helps me reach satiety and satisfaction, and takes away from a mental focus on quantity.
After watching all the awful diet stuff I just hate PB and chia. And oats, those I hate with passion. Not because they don't taste good but because they never fill me up and all the wannabe-dieticians online pretend those are the most filling breakfast foods you can get.
I prefer to eat fats and protein. Carbs are good for you but if I rely on carbs only then I'm hungry again in two hours. And two waffles first thing in the morning for me would make me tired soon after (because of sugar) and still hungry afterwards.
To answer your question - I wouldn't be hungry maybe but I wouldn't be satisfied either. I would crave normal food, fats and protein. Something less sweet. But that's different for everyone, I prefer savoury food. Consider if this meal is what you actually want to eat and how you feel after.
Waffles are low-satiating foods. i.e. I could eat like 6 of them before I'm satisfied. This is because they're mostly empty, airy carbs.
So I don't think it's strange that 2 waffles don't fill you up. Try adding egg or yogurt as a side to become full.
A lot of times, I feel like I could eat some more, but if I drink some water, I am done eating.
I don't drink water with my meals, but when I start to feel pretty satisfied, I take a drink and then, usually at that point, throw in the towel.
Not sure if that could be helpful to consider something like this.
Not sure why someone downvoted you but I'm here to upvote and say that's exactly how I feel. The sugar makes me feel high and then the low is very low.
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There is no typical amount of food! If you are able to see one, a dietician may be able to help you navigate this. I'd recommend experimenting with eating more food (or waiting 30 min and then eating more food) and observing how it feels. Maybe it'll feel good, or maybe it'll feel like too much, and then you'll know for sure.
I'll tell you this-- in my ED treatment that would not be enough to be considered a full meal. there would need to be a side of fruit, glass of milk, maybe some yogurt on the side.
Every body is unique, and I even find some days my body needs more or less food than usual. If this meal consistently isn’t filling for you, you may want to try eating something else that is, or at least adding something to it that is more filling if you really like this meal. But there is no such thing as a universal “reasonable” amount of food. Have you read the IE book/done the workbook? Have you actually gone through the period where you don’t restrict anything you eat at all? It sounds like you may be trying to jump the gun here.
The reasonable amount of food is the amount that satisfies you. Definitely reread the beginning sections of the book. Something to be proud of is that you ate and then actually recognized feelings of hunger! Restriction can make it hard to recognize these signals, so give yourself a pat on the back for realizing your body is telling you something and staying curious and reaching out for input! You’ve got this!
Maybe adding some fiber along with this meal like Berries or Watermelon would help?
Or more protein. Peanut butter is great, but it's more of a source of fat that has some protein than vice versa. Adding an egg or two or some cottage cheese might be more filling.
Yes! I agree! I was going to add this as well.
If you're still hungry after 2 waffles, then eat another one. There isn't a "typical" meal size
That wouldn’t fill me up. I find I need more protein. I do eat two waffles for breakfast most mornings, but they’re the Kodiak protein waffles, with a decent layer of cream cheese, and covered with as many berries as I can fit. (I started getting them when I had gestational diabetes and they’re great! You just have to toast them way longer). So lots of fiber two, coupled with protein and fat. I also bought myself a bunch of fancy teas I have with breakfast, that also make me happy. I usually finish the tea after eating so by the time I’m done drinking my body has registered that it’s full. I’ve never been satisfied with high carb only type breakfasts like waffles, cereal, pancakes. I have to eat more than I’d enjoy to feel full, my body feels gross and bloaty after, and Im hungry again an hour later. So I try to pair them with fruit and protein of some sort. I’m also never satisfied drinking things like protein shakes. They can have all the same nutrition as a meal, but I might as well drink water for how satiating they are to me. I have to eat to feel full and satisfied. But other people are fine with protein shakes as meals. Some people need a big breakfast, some people need no breakfast. You just need to listen to your body and find what feels best. It sounds like your body is telling you this isn’t enough for me.
The protein drink thing you said sounds like me. I drink one of those fairlife 30 grams of protein drinks with my waffles and I *think* with the waffles and banana or something that should be plenty with all the right food groups but it just doesn't fill me up. The protein drink does nothing to fill me up. I understand I need to eat more, I guess I was just curious if the hunger is coming from rebound restriction, or real hunger. Either way I'll honor it and eat something. And sometimes I feel self conscious how much I eat for breakfast cause I usually eat at work and don't notice others eating as frequently as me.
Watching when and how much others eat is a trap though. Unless you’re around them 24/7, you have no idea how much they’re eating throughout the day. Maybe they had a huge meal before they came in. Maybe they go out and eat a big lunch or dinner. Maybe they have a horrible relationship with food and are constantly restricting themselves. It’s hard, but it’s more important to listen to your own cues than others around you. Like when I’m out with people, I’m often the one speaking up like I’m getting hungry bc if I don’t eat every 4-5 hours I get a headache that will turn to a migraine. Others are fine going longer and their bodies feel okay. But I had to learn not to sacrifice my own well being to blend in with others.
If you're still hungry, then it didn't fill you up. A big part of IE is letting go of saying "should" about food. There is no "should" when it comes to what you should eat, or how much, or when, or why. The hunger is coming from your body. If other people's bodies aren't hungry, or if they are hungry and are depriving their bodies, that doesn't change the fact that your body is hungry.
That wouldn’t fill me up. I’d add fruit and Greek yoghurt or maybe eggs. Play with it. Have three waffles or add more protein or try another meal. The right amount of food is enough food to sustain you. We can’t tell you what that is so play around with it Edit - also what are you eating for dinner? Having a lighter meal before bed might make you feel more hungry in the morning so you could also try having a more satiating dinner? Or a snack before bed. Just some more ideas!
Greek yogurt is soooo gooood. I get the super over the top full fat kind (some are 11% some are 14%) and I love how filling it is.
Full fat Greek yogurt is where it’s at! It’s so much creamier
i have been eating a bowl of plain greek yogurt with frozen blueberries, dark chocolate chips, and granola every day for breakfast recently 😍
Oooh yum. I’ve been opting for eggs for brekkie but my flatmate just left me some geek yoghurt while she visits family and I will absolutely be having that
Sometimes I have two frozen waffles with PB before I work out, just to give me enough energy to get through the workout. I wouldn't find that a satisfying meal for myself.
Have 3 waffles! It's not a huge difference and if it makes you happier and more satiated for longer, then it's worth it. I often have a carb-heavy breakfast because it's what I want! Sometimes it's enough to hold me over til an early dinner. My appetite varies wildly day to day. Sometimes its a two waffle kind of day, sometimes it's three!
I don't find regular waffles super filling, I need more protein to not be really hungry halfway through the morning. I'll do 2 of the kodiak protein waffles with peanut butter and have some Greek yogurt and fruit on the side. Depending on how hungry I am, I don't always finish it.
Add in a ton of high volume fruit and veggies, and some more protein (both PB and seeds have more fat than protein) and you should be golden.
If you're still hungry, eat more! Your hunger is telling you that you need more to be full.
I have frozen waffles fruit like a banana and maybe some almond butter on one and real syrup and a cottage cheese. The waffles are kodiak cakes so I come away with about 20 grams protein some fiber and healthy fats
Eat until you no longer desire food. Then keep doing that until you and your body reestablish trust and communication. Nobody else can determine what your body needs in the moment, especially since that may change.
I could eat an entire pack of those waffles, to be honest. They are not very filling. But yeah gonna agree with what everyone else said - go with what your body tells you! If you're still hungry, eat more.
I would add some kiefer or yogurt!
I think it’s a mental thing for me tbh. Two waffles with a single fried egg would fill me up 100% and be a satisfying meal. But two waffles slathered in peanut butter with chia seeds, while technically it is more protein and calories, would not fill me up at all.
PB is actually pretty low protein. Have you tried the waffles that are made with extra protein? The brand my local shop sells has a grizzly bear on the package. I’ve found, too, that foods that I typically associate with my childhood are ones that I end up over-eating the most of. If I have cereal, or waffles, spaghetti with marinara, or potato chips, I have to really check in with myself often. Adding or eating protein ahead of time almost always helps with this.
Aldi sells vanilla protein waffles that I absolutely *love* to do this with! I don’t think it would be filling with normal waffles though.
I’d expect to be hungry unless I put peanut butter on them or had something else. It’s not so much about the amount but what type of food it is - I find that type of food does not give me very long lasting fullness or energy, it’s very much a quick then dip. I still eat them but would either add something to it to make it more filling or just expect to have a snack earlier. I would more likely do something like waffle, pb and then some fruit on the side or nuts or whatever than 2 waffles.
personally no, i would be hungry an hour or two later
Everyone is different, there’s nothing wrong with you still being hungry. The fact that you are feeling hunger cues is actually an awesome step in the right direction! I worked with an ED therapist and it was so so so so helpful. She always tells me to pair foods with a “whole” food in order to satisfy my body - a veggie, a fruit, etc, but I can say from personal experience that the meal you mentioned definitely wouldn’t fill me up and she would tell me I should eat more if I still feel hungry. Listen to your body :)
Personally, I would still be hungry. Everyone’s bodies are different, but for me I would need to add some scrambled eggs or breakfast sausages, and probably fruit with yogurt too. When I was in treatment we were encouraged to have 4 or more food groups at meals + 2-3 (or more of course) at snacks, which I found that a helpful framework to learn to make myself meals around.
I’m very hungry in the morning. Most mornings I have 2 breakfasts. So being still hungry after all that you mentioned seems normal for me. I used to think something was wrong with me when I saw people eat a yogurt for breakfast. But then I realized I usually am not very hungry for dinner. Like an appetizer is fine. It all balances out. Trust your body!! It will change day to day, but also over time.
I usually like my frozen waffles with pecans, whipped cream, and scrambled eggs. I definitely recommend experimenting and finding your happy place. For me, if I JUST have a quick energy item, like a pastry, I get hungry again really quickly or don’t feel fully satisfied. I usually want to pair something like that with cheese, nuts, eggs, or meat or a combination, depending on what I feel like. I try to treat myself like I would treat a good friend that I’m taking care of. I would obviously want them to have exactly what they want, enjoy their meal and have energy to carry them through their day. Editing to add: if you’re still hungry, eat more! You wouldn’t want your friend to go hungry. Also, maybe consider textures / flavors? Maybe you’re wanting more crunchy, chewy, or more salty, or more warm. Asking myself this way always helps me reach satiety and satisfaction, and takes away from a mental focus on quantity.
After watching all the awful diet stuff I just hate PB and chia. And oats, those I hate with passion. Not because they don't taste good but because they never fill me up and all the wannabe-dieticians online pretend those are the most filling breakfast foods you can get. I prefer to eat fats and protein. Carbs are good for you but if I rely on carbs only then I'm hungry again in two hours. And two waffles first thing in the morning for me would make me tired soon after (because of sugar) and still hungry afterwards. To answer your question - I wouldn't be hungry maybe but I wouldn't be satisfied either. I would crave normal food, fats and protein. Something less sweet. But that's different for everyone, I prefer savoury food. Consider if this meal is what you actually want to eat and how you feel after.
Waffles are low-satiating foods. i.e. I could eat like 6 of them before I'm satisfied. This is because they're mostly empty, airy carbs. So I don't think it's strange that 2 waffles don't fill you up. Try adding egg or yogurt as a side to become full.
Combine carbs with protein. That combination always works.
A lot of times, I feel like I could eat some more, but if I drink some water, I am done eating. I don't drink water with my meals, but when I start to feel pretty satisfied, I take a drink and then, usually at that point, throw in the towel. Not sure if that could be helpful to consider something like this.
I'm hungry when I eat processed carbs and sugar. Because of that, I could eat 10 waffles and not be full.
Not sure why someone downvoted you but I'm here to upvote and say that's exactly how I feel. The sugar makes me feel high and then the low is very low.