Changing the way you eat can feel like a major challenge. Food and mealtimes are central to our daily schedules and long-ingrained habits, and switching the way you eat can disrupt all of that. On top of that, most people who follow a weight loss plan report that they often experience hunger or cravings. Since those urges can make it difficult to stick to an eating plan, it’s important to learn how to feel full for longer.
Pair sugars with protein and fat. If you want to indulge in some sweet summer fruits, remember to pair your snack with some protein and fat. These nutrients slow digestion and the release of sugars into your bloodstream. Without that quick spike of energy, you also won’t experience the fast drop in blood sugar afterward (that often triggers another craving).
Incorporate fiber into your meals. Fiber helps you to feel full longer, and is good for your digestive tract, too. Include fiber-rich options like whole wheat, brown rice, chickpeas, and vegetables in your meals.
Drink plenty of water with meals and snacks. Water physically fills the stomach, and it aids in digestion as well. Drinking a full glass of water before you even begin eating can also help you to avoid over-indulging.
Use cauliflower in place of starches. Starchy foods can help you feel full, but they’re often heavy in calories and light on nutritional value. Try cauliflower in place of rice or mashed potatoes. You can even find recipes for cauliflower bread and pizza crust, and for lasagna and other pasta dish substitutes.
Use oil-based dressings on salads. Oil-based dressings are more nutritious and help you absorb nutrients from salad ingredients, but they carry another benefit. The fat helps you feel full for longer, so that lunchtime salad is truly satisfying.
And of course, you can always call us if you have questions or concerns about your eating plan. Let’s talk about any challenges you’re facing with your weight loss plan, and come up with solutions together.