It’s 10am and your tummy is growling. Your breakfast just ran out…a long way from lunchtime. But will that snack you’re reaching for keep you feeling full any better? You have to carefully choose the healthy foods to satisfy your hunger!
I have a fairly high metabolism. This means sometimes my meals just give out on me before it’s time for another meal. Sometimes I even plan a snack but don’t choose wisely and THAT runs out, too. Here’s some tips on knowing what will keep you feeling full.
Protein, protein, protein
Protein tops the list for satiety (a crazy sounding word that means you stay satisfied – check it out here). Whenever I find I’ve done more physical work than normal (depends on the CrossFit workout), I hit that proverbial wall and MUST have more meat.
Yes, you should have a balanced diet and try to get ALL the nutrients needed to power your body in a day, but it’s okay to splurge a little on the meat if you’re feeling tired and weak. And a steak or roast will hold you longer than their ground counterparts just because your body has to break it down.
My favorites here are beef roast, London Broil steak, ground beef, pork chops (like pictured above), and Boston Butt pork roast. I like chicken too, but it doesn’t satisfy me when I’ve “overtrained.”
Healthy fats are not the enemy!
Insurance companies and most old school medical doctors and nutritionists still preach on “low fat” diets. But not all fats are the same. Dive deeper and you’ll find there’s a big difference and you actually NEED some of those healthy fats to keep you feeling full through a tough day. (check out more info here)
If you struggle with high cholesterol or triglycerides OR you’re getting older and the numbers are creeping up simply because of age, I highly suggest you ask more detailed questions than just HDL and LDL #s provided from bloodwork. The ratios can make a big difference and may tell you whether making radical dietary changes are called for or not (personal experience speaking here!).
My favorite foods here are nut butters (packed with protein and fat – double whammy!), avocados, olive oil and ghee.
Fiber puts your digestive tract to work
When your body has to break down your foods with a lot of fiber, it simply takes longer…just like that ground beef vs steak example. Because of this, it stays in the system longer, giving you that full feeling. Many vegetables are full of natural fiber…fruits too and that’s part of why drinking your fruit in juice isn’t the best idea. Nuts are a good option, too.
But besides helping you feel full (and of course basically cleaning out your whole system), fiber has some other benefits you can see here.
My faves for fiber are sweet potatoes, broccoli, carrots, nuts and beets (this is a new one for me!).
Here’s what WON’T hold you
While processed sugary snacks might give you a boost of energy in the moment, they can also peak your hunger and then drop you flat since they are digested so easily. They also mess with production of various hormones like serotonin and dopamine (go here to check out all the Whole30 articles on the sugar dragon – its affects and its dangers) Just say no!
Stick with these healthy foods to satisfy your hunger
Build a meal with enough protein, fat, and fiber to fill your belly comfortably and keep it full until your next meal. Experiment and find what amounts work best for you. Or keep healthy snacks on hand in case you find you still need them. Just make sure it’s actual hunger driving you to eat!
Have a favorite of one of these food groups you’d like to share? Drop it in the comments below!!!
And here’s my favorite healthy snack…
