17 Nov Secret Formula to Feeling Fuller Longer
Tips for Feeling Full
When I was 30 pounds heavier, it seemed that my hunger was never satisfied. I was always on the lookout for my next meal. I could eat a bowl of oatmeal at 7am and feel ravenous by 9! Since I always felt hungry, food was never far from my mind. It seemed to me that I was always eating a meal, thinking about a meal or cooking a meal.
I was choosing the wrong foods. I thought my choices would help me to lose weight. These foods may have been low in fat and calories, but they never satisfied me. I had to learn to pick foods that would allow my body to lose weight and still keep me feeling full.
I discovered the formula that would keep me full. I had to include protein, fat and fiber at every meal. Here’s why:
- Protein: It takes longer to digest than carbohydrates; so it keeps you feeling full.
- Fiber: I consider fiber a food “speed bump”. The more fiber you eat, the fuller your tummy will feel.
- Fat: It takes time to digest fat, so it keeps you feeling satisfied.
Key point: While fat can keep you feeling full, bad fat (potato chips & cookies) will just end up in your fat cells. Good fats (salmon, avocado & nuts) will keep you full and help your body to burn some belly fat.
Here are examples of the foods I ate that left me feeling hungry. I’ve also included quick fixes to turn these foods into meals that satisfy.
- Bowl of oatmeal/non-fat milk. Switch to: Bowl of oatmeal with 1% milk and a few almonds, walnuts or milled flaxseed.
- Bagel with butter. Switch to: ½ of a whole grain bagel with low fat cream cheese and slice of turkey or lox.
- Green salad with vinaigrette. Switch to: Green salad with chicken or fish.
Want to know what I do to annihilate my appetite?
Soup! If you start your meal with soup instead of salad, you can really fill yourself up so that you won’t overeat. The heat will help to kill your appetite and the liquid will keep your tummy full.