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  • Writer's pictureAlyssa

4 Foods To keep you full!

Have you ever scarfed down a couple of big meals in the same day just to feel hungry 40 minutes later? lol Don't lie, we've all done it... those summer bbqs and nights out where we just eat and eat haha... but weirdly sometimes you still feel hungry!

Well, if this has happened to you, odds are you're not selecting the right foods with the appropriate satiety index.


In this blog, I'll explain the importance of high-satiety foods, and also give you a list of the 4 best foods to help actually keep you full!


So, Why Is Satiety Important?

Grocery stores offer a variety or rather, an abundance of food products to choose from.

But the thing is that the tastiest foods also happen to be more processed AND least satiating are not the best foods to keep you full.


With poor nutrient profiles, these processed products only satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.


When you’re not meeting your nutritional needs, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs, which means you end up overeating.


Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function. This means you need to understand what it is that your body needs. I discuss this in depth during my 90-Day coaching program.


What Actually Brings Satiety?

Every sensation or bodily signal in the body is closely related with the balance of certain hormones. Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.


The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat. Fat gets a bad rep for "making you fat" but in reality it is not the fat it's the overabundance of empty calories.


For this reason, it is so important to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day. Intuitive eating is one of the ways that you can do this- this involves connecting with and learning your body.


Remember that a hungry mind won’t be able to focus on other, also important tasks you have.


Stay satiated!


The 4 Most Satiating Foods


Now , let’s have a look at the most satiating foods you can easily find in your local grocery store!


1.    Beef

As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.


Beef and other red meats happen to be abundant of both nutrients, so including them in your nutrition plan is a good bet!


If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!


It works.


2.    Nuts

Cashews, almonds, walnuts and other nuts are so dense in energy that just a 100g of them can keep you full for hours on end.


Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will not only keep you full, but also provide your body with the nutrients it needs.


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3.    Eggs

If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!


Eggs are good as a standalone meal, or can be made an addition to a bigger meal, to make it complete and balanced meal!


Furthermore, they can be enjoyed in a variety of forms, such as an omelette, scrambled, or even over some rice in japanese style!


4.    Potatoes

Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…


That’s right! Potatoes are, in fact, the most satisfying food a human can eat!


Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours. To amp up your antioxidant count try sweet potatoes rather than white potatoes. The more colorful the food the more antioxidants!

Final Thoughts


One of the most important aspects of your nutrition plan is to make it actually satiating! So many of my clients complain of cravings, killing there big plans of healthy meals, the key is balance and satiating foods.


If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.


Make sure to include the 4 foods I've just described and let me know how they affected your satiety and energy levels! If you are plant-based well that steak needs to be a healthy amount of beans or legumes. Either way balance is key!

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