by Coach Shawn
Do you often find yourself reaching for snacks shortly after a meal or constantly battling cravings?
Feeling full and satisfied after eating is essential for maintaining a healthy diet, but there are two common reasons why you might still feel hungry and end up overeating.
Let’s explore these reasons and discover how you can make simple changes to your diet to feel more satisfied and curb those cravings.
I. REASONS: LACK OF SUFFICIENT PROTEIN & FIBER
One of the primary reasons why you may not feel full after a meal is a lack of sufficient protein and fiber. These two nutrients play crucial roles in satiety and digestion, helping you feel satisfied and preventing excessive snacking.
When we eat insufficient protein and fiber, we tend to overeat processed carbs, sugars, and fats. These foods do not provide long-lasting satiety and can lead to spikes in insulin levels, resulting in hunger shortly after eating.
This cycle of binge eating, snacking, and overeating processed foods wreaks havoc on our health and weight management goals. That’s why it’s crucial to prioritize protein and fiber-rich foods in our diet to promote feelings of fullness, stabilize blood sugar levels, and prevent unnecessary calorie consumption
II. WHAT IS FIBER AND WHAT DOES IT DO FOR ME?
Fiber is a type of carbohydrate found in plant-based foods that the body cannot digest or absorb. Instead, it passes through the digestive system relatively intact, adding bulk to stool and promoting regular bowel movements. Fiber also helps slow down the emptying of the stomach, keeping you feeling full for longer periods and stabilizing blood sugar levels.
III. WHAT IS PROTEIN & WHAT DOES IT DO FOR ME?
Protein is an essential macronutrient composed of amino acids, often referred to as the building blocks of life. It plays a crucial role in various bodily functions, including muscle repair and growth, hormone production, and immune function. When consumed as part of a meal, protein triggers the release of hormones that signal fullness, helping to regulate appetite and reduce overall calorie intake.
IV. 7 FIBER-RICH FOODS
- Whole grains (e.g., oats, quinoa, brown rice)
- Legumes (e.g., beans, lentils, chickpeas)
- Fruits (e.g., apples, berries, oranges)
- Vegetables (e.g., broccoli, Brussels sprouts, spinach)
- Nuts and seeds (e.g., almonds, chia seeds, flaxseeds)
- Avocado
- Sweet potatoes
V. 7 LEAN PROTEIN SOURCES
- Chicken breast
- Turkey breast
- Fish (e.g., cod, salmon, tuna, tilapia)
- Eggs / egg whites
- Greek yogurt
- Cottage cheese
- Tofu or tempeh (for vegetarians and vegans)
VI. DO THIS & WATCH FOR YOURSELF
To improve satiety and prevent overeating, aim to incorporate more protein and fiber-rich foods into your diet.
- Start by eating 1 gram of protein per pound of body weight daily.
- Ensure you consume the recommended amount of daily fiber (men: 38 grams, women: 25 grams).
By making these simple nutritional / lifestyle adjustments,
you’ll feel fuller for longer, reduce cravings,
lose and manage your weight better
and support your overall health and well-being.
Remember, small changes can lead to significant improvements in your eating habits and overall satisfaction with your meals.
Give these strategies a try and watch as you regain control over your hunger and achieve your health goals.
