Most people know what hunger feels like yet struggle to control it (think eating those chips like they are in a bottomless bag).
One approach I use with my clients in order to manage appetite is to focus on the flip side of hunger: their fullness.
When fullness is sustained, hunger is reduced — a win-win when it comes to healthy eating!
Here are 3 areas where you can beef up (literally 😉 ) to keep your hunger in balance, especially if you are in a fat loss phase!
#1. PROTEIN: Eating adequate protein at every meal is a great macronutrient that will will keep you satisfied longer. Notice how you can go through 3 or 4 donuts at a clip and never be full? Would you you be able to do that with some solid protein sources like a pork loin or steak? Why is that?
It’s because protein boosts fullness through an action on the brain. When protein foods are in your stomach, your brain gets the signal that increases your biological fullness. Aim for at least 20-40 grams per serving!
#2. Healthy Fats: Fat is the most satisfying of all nutrients for taste, flavor, and fullness. Heart-healthy fats slow down digestion, keeping you fuller longer.
When it comes to fat, portion control is key — and a little goes a long way. Some healthy options include:
• pistachio nuts in the shell (around 35)
• handful of almonds (around 15)
• handful of walnuts (around 9)
• single serve full fat string cheese
• two tablespoons ground flax seeds
#3. High-Volume Foods: Foods that contain a lot of water, air and fiber provide a lot of bang for their buck because they help you feeling fuller longer. High volume foods include:
-Leafy green vegetables (lettuce, spinach, kale, etc.)
-Cruciferous vegetables (cabbage, cauliflower, Brussels sprouts, and broccoli, etc.)
-Stem and other vegetables (peppers, onions, zucchini, celery, etc.)
-Fruit, especially berries.
Any other tips you find helpful for keeping hunger in check? Feel free to comment and let me know!
