Secret Formula to Feeling Fuller Longer

Deborah Enos one minute wellness formula to feeling fuller longerTips 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.

  • Harry Forsberg
    Posted at 14:00h, 18 November Reply

    Hi Deborah! I enjoy your Health in a Hurry tips. Especially todays with your tip on how to exterminate hunger – with soup! If you want to give me youyr address, I will send you some samples of some of our Canterbaury Naturals soups mixes – we have a new one that is a favorite of mine – Jambalaya! ( maybe I will slip in some of our Canterbury Oragnics cocoa also )
    By the way, the Starbucks Cocoa Powder that is in Costco right now is us – if you want some, you had better get it quick, they are selling it out for the season right now. Thanks! Harry

    • Deborah Enos
      Posted at 14:19h, 13 December Reply

      Hey Harry! Sorry for the delay in getting back to you. I’ve been traveling like a crazy woman these last few weeks.
      I LOVE the Starbucks Cocoa Powder in Costco-I was thinking it was your product. Here is my plug for it: I love this hot chocolate. It’s the only hot chocolate on the market that has NO TRANS FAT!. Of course, I went it to buy more last night and they are already sold out! I think I will try Kirkland. It’s a terrific product, keep up the good work!

      I’d love some of your soup samples. Here is my office address: 704 228th Ave, NE #255 Sammamish 98074

      Thank you so much in advance for the yummies!


  • Ann Magee
    Posted at 22:30h, 18 November Reply

    Hi Deborah,
    What is your opinion on using whole milk? I was told recently that using a small amount of whole milk is much more satisfying, digests much slower, and keeps your blood sugar more balanced than if you used 1% on your oatmeal. As a result, your body is nourished and satisfied you dont get that mid-morning snack attack or become ravenous by lunch. Do you agree?

  • Arthretta
    Posted at 18:07h, 01 December Reply

    Good advice, except that full fat milk would be better still than 1% milk. Fat is not the enemy. It triggers signals that tell your body you are nourished and finished eating. It slows digestion and keeps you satisfied. Plus, the processing that is done to make 1% milk removes the unadulterated fat and then adds dried milk solids to the product. These solids are unfortunately often oxidized and thus detrimental to your health. The less processing, the better, as we are beginning to understand more and more. Imagine that! Nature knows best!

    • Deborah Enos
      Posted at 09:06h, 09 December Reply

      Hello: I’d love to read some of the research/info that you state here on my blog. I do agree that fat is not the enemy but I don’t often recommend that my clients consume full fat milk.
      Thanks for your comments!

  • Arthretta
    Posted at 09:09h, 13 December Reply

    Here’s something to get you started, with references:

    Also see the dairy board websites, where they admit adding milk powder to reduced fat milk to increase “body.”

    See this study report regarding weight loss and whole milk products:

    Anecdotally, (which I know is nearly useless, but here goes), I personally have lost weight since switching to full fat milk, yogurt, and cottage cheese. It really surprised me. Plus it is so much more delicious.

  • Aleta Blakely
    Posted at 22:45h, 26 December Reply

    Wonderful Newsletter Debra. I look forward to receiving it each week. I hope your holidays have been wonderful and you are doing well. Many blessings for your New Year!

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