Potatoes and rice are carbs , carbs make us hungry so stick to whole grains.
Mental hunger is eating as we are bored, tired, lonely, emotional and food helps mask that. Hunger is when you feel really hunger, if we eat filling foods our hunger shouldn't be constant . It takes along time to retrain ourselves to reckonise real hunger if we comfort ear or binge.
I used to eat whenever and where ever like if we are out and family want an icecream I'd just have one for pleasure or bored at home I'd have a hot drink AND biscuits not because my body 'needed' them just because I could.
Food is fuel to keep us alive , thus us why people these days get fat as we use good for pleasure and yonkies ago food was scarse so there weren't many overweight people, now it's cheap and everywhere and people actually get excited about eating?
Since I've been doing ww for over 5 months I don't use food for pleasure or get excited anymore as I see it's just to keep us alive , I know that sounds really boring as we most if us use food fit get togethers parties nights out but suffering morbid obesity and eating to comfort the depression of being morbidly obese I now see food wasn't my friend entertainment it was my addiction , it still is and mental hunger is what got me to 7.5 Stones overweight xx