The HealthStyle File- How to Stay Fuller, Longer?


You used to always skip breakfast and sometimes lunch.  Now you’re eating better, but often the meals just seem to make you hungrier later in the day.


Your body prefers a mixed meal. It likes to eat a little bit of protein, fat and carbohydrate at every meal. When it gets this perfect combination, you feel better, more alert, energetic and fuller for a longer period of time.

How:  Here are some quick tips to help you to feel fuller for longer periods of time:

  1. Drink plenty of fluids. Dehydration can mimic the feelings of an empty tummy. You can eat well and not drink enough fluids during the day and still end up feeling hunger pangs.
  2. Add some fat!  A fat free meal will digest very quickly. This is great news if you need a snack before going for a ten mile run. But if you are looking for a meal to fill you up, add a bit of fat and this will keep it in your system much longer.
  3. A little bit of protein can go a long way. Protein can help to fill you up. Eating a meal without protein won’t keep you full because it will digest quickly. Protein doesn’t have to be from an animal. Here are protein ideas to add to your meals:  peanut or almond butter, nuts, seeds, trail mix, or string cheese.
  4. Increase your fiber. Fiber can really take some time to digest. In fact, your body likes it; it’s almost like a gym workout for your colon!  The more fiber you eat, the longer digestion will take. If it takes time to digest your food, you stay fuller, longer. Increase your fruits, veggies and beans. Adding additional fiber to your food, in the form of flaxseed, can also be helpful. See my chapter, “Just give me the flax” in my book, “Weight a Minute” Transform your Health in 60 Seconds a Day, for more ideas on how to incorporate flaxseed into your daily routine.

*Just a reminder: Flaxseed can work as a mild laxative-so don’t swallow a bunch and then hop in your car with a large coffee for a road trip. You’ll thank me later.

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