Do you experience ongoing hunger even if you have eaten so much? Did you know that what you actually eat controls how full you feel? Let’s take a look…
A study published in the Nutrition Research Review 2013 found that there are certain foods that you can eat that will fill you up, avoid the hunger and make you eat less.
Here are three tips to stay full for longer.
1. Eat Protein With Every Meal
Eating foods high in protein with every meal is one of the tips to stay full for longer. Protein is one of three main macro-nutrients required by the human body.
It is broken down into amino acids which your body needs for building muscles, balancing your hormones, neurological and mood support, digestion and many more. Protein helps to keep your body going.
It is the macro-nutrient that fills you up the most.
Your body needs twenty amino acids. It can create 11 of them but you need to get the other nine, which are called essential amino acids, from your food.
A study published in the American Journal of Clinical Nutrition 2008 found that protein increases fullness to a greater extent than carbohydrate or fat and makes it easier for you to eat less.
Food sources high in protein include:
– Wild fish – salmon, mackerel, sardines, etc.
– Free-range eggs
– Free-range/organic chicken or turkey
– Whey protein/pea protein
– Yogurt – Raw milk[/vc_column_text][vc_single_image image=”2708″ img_size=”full” alignment=”center”][vc_column_text]
2. Eat foods high in dietary fiber
Eating foods high in dietary fiber are one of the tips to stay full for longer. Dietary fiber is a complex carbohydrate which your body cannot digest; it passes through your digestive system and helps to keep it healthy.
There are two types of dietary fiber: insoluble and soluble.
The two types of dietary fibre in your diet provide bulk; they take longer to move through your digestive system so it will keep you feeling full and satisfied for longer. A study published in the Journal of Nutrition 2000 found that dietary fiber has unique physical and chemical properties that provide early and prolonged signals of fullness and satisfaction.
It is very essential to make sure you are drinking enough water when you are including fiber in your diet. Fiber absorbs water so if you are not drinking enough water you can get constipated.
Food sources high in dietary fiber include:
– Vegetables: broccoli, lettuce, carrot, peas, cucumber, kale etc.
– Fruits: Berries, apple, avocado, etc.
– Legumes: beans, lentils, etc.
– Oats[/vc_column_text][vc_single_image image=”2709″ img_size=”full”][vc_column_text]
3. Eat Foods With A High Water Content
Eating foods with a high water content are one of the tips to stay full for longer. Nearly all foods contain some water but some foods such as whole, unprocessed foods contain more water for example vegetables and fruits are made up of about 80-98% of water.
A study published in the American Journal of Clinical Nutrition 1999 examined the effects of water combined with food such as soups on fullness. It found out that eating food that has high water content effectively increased fullness and reduced the need for more food.
Healthy homemade soups made with lots of vegetables and good quality protein is an excellent food that is high in water.
The Bottom Line
Foods that are not processed are generally more filling than foods that are processed. Always include protein and dietary fiber with all your meals to help you stay full for longer.
Hetherington M M, Cunningham K, Dye L, Gibson E L, Gregersen N T, Halford J C, Lawton C L, Lluch A, Mela D J, Van Trip H C (2013) Potential benefits of satiety to the consumer: scientific considerations. Nutrition Research Review, 26: 22-38.
Paddon-Jones D, Westman E, Mattes R D, Wolfe R R, Astrup A, Westerterp-Plantenga M (2008) Protein, weight management, and satiety. American Journal of Clinical Nutrition, 87: 1558S-1561S.
Burton-Freeman B (2000) Dietary fiber and energy regulation. Journal of Nutrition, 130: 272S-275S.
Rolls B J, Bell E, Thorwart M L (1999) Water incorporated into a food but not served with a food decreases energy intake in lean women. American Journal of Clinical Nutrition, 70: 448-455