Feeling hungry an hour after lunch? Craving snacks all afternoon? You're not alone. Many of us struggle to maintain a sense of fullness throughout the day.
But the good news is, with the right food choices, you can reduce those cravings and feel full and satisfied for longer. The key lies in focusing on foods that are high in protein, fiber, and healthy fats.
These aren't just about filling your stomach– they trigger a complex cascade of signals in your body that tell your brain you're full and satisfied. These nutrients work together to slow down digestion, stabilize blood sugar levels, and keep you feeling satisfied for hours.
High satiety foods are foods that keep you full and satisfied for longer periods. They're not just about calories, but about the specific nutrients they contain. Foods that keep you satisfied longer are:
1. High protein foods
◾ Lean meats: Chicken, fish, turkey
◾ Eggs: A versatile and nutrient-rich option
◾ Beans and lentils: Packed with protein and fiber
◾ Greek yogurt: High in protein and calcium
◾ Tofu and tempeh: Excellent plant-based protein sources
Why they work: Protein takes longer to digest than carbohydrates, leading to a slower release of glucose into your bloodstream. This steady energy supply keeps you feeling full and prevents energy crashes
2. Fibre-Rich Foods
◾ Fruits: Apples, berries, oranges
◾ Vegetables: Broccoli, spinach, carrots
◾ Whole grains: Brown rice, quinoa, oats
◾ Legumes: Lentils, chickpeas, black beans
◾ Nuts and seeds: Almonds, walnuts, chia seeds
Why they work: Fiber adds bulk to your food, slowing down digestion and promoting a feeling of fullness. It also helps regulate blood sugar levels, preventing energy dips.
3. Healthy Fats
◾ Avocados: Creamy and packed with healthy monounsaturated fats
◾Olive oil: Use for cooking and dressings
◾ Nuts and seeds: Add to salads or snacks
◾ Fatty fish: Salmon, tuna, mackerel
Why they work: Healthy fats are slowly digested and absorbed, contributing to a prolonged feeling of fullness. They also help your body absorb certain vitamins and minerals.
The Satiety Mechanism: How Your Body Knows It's Full
Satiety is the satisfied feeling of being full after eating.
When you eat, your body undergoes a complex series of events:
◾ Chewing and Swallowing: The act of chewing and swallowing triggers signals to your brain, indicating that you're eating.
◾ Stomach Expansion: As you eat, your stomach expands, sending signals to your brain that you're full.
◾Nutrient Absorption: As nutrients are absorbed from your food, your body releases hormones that signal fullness to your brain and slows down stomach emptying
Tips for Maximising Satiety:
◾ Combine protein and fiber- these are an excellent combination for sustained fullness.
◾ Eat mindfully: Savor each bite, chew properly, eat slowly and pay attention to your body's hunger and fullness cues.
◾ Stay hydrated: Drink plenty of water throughout the day.
◾ Choose whole foods: Opt for unprocessed foods over packaged snacks.
◾ Add volume with water-rich foods: Include plenty of fruits and vegetables in your meals.
By incorporating these strategies, you can enjoy lasting fullness and satisfaction while maintaining a healthy weight.
