Posted on 04 February, 2019

Foods That Keep You Fuller For Longer

By Jacob Andreae in Health, Lifestyle, Nutrition Foods That Keep You Fuller For Longer

Finding foods that actually fill you up, give you energy, and most importantly, taste good, is essential when starting your path to ultimate health.

I clearly remember a time when my stomach would be in painful knots if I didn’t eat by mid-morning. Even if I did eat, I’d still be hungry by morning tea, I couldn’t wait for lunch, I was starving by mid-afternoon and I’d be ready to eat a horse and chase the rider by dinner.

To feel fuller for longer, drink water and look for foods containing protein, fat and fibre.

The foods you eat are essential to your success at achieving ultimate health. Foods that contain protein, fat and fibre are harder for our bodies to break down, and hence, help to keep you fuller for longer.

  • Protein takes more energy for you to digest and activates satiety hormones.
  • When fat enters the small intestine it slows digestion.
  • Soluble fibre found in fruits, vegetables and legumes expand in your stomach, slowing the rate of gastric emptying.
  • Water is a bonus way to feel fuller for longer. It is calorie-free and takes up space in your stomach. It also has the added benefit of being the most important nutrient for the body.

To feel fuller for longer, drink water and look for foods containing protein, fat and fibre. Here is an example for each meal time, plus some simple snack ideas.

Breakfast

Spinach and Mushroom Omelette

Foods That Keep You Fuller For Longer

Lunch

Kale and Quinoa Salad

Foods That Keep You Fuller For Longer

Dinner

Burrito Bowl

Foods That Keep You Fuller For Longer

Snacks

Celery Sticks with Peanut Butter
Cucumber Sticks with Hummus
Plain Greek Yoghurt with Blueberries and Chia Seeds
Hard Boiled Egg
Almonds, Macadamia Nuts or Walnuts with Sultanas or Cranberries

Finding foods that fill you up is an essential component to achieving and maintaining ultimate health. Not only do foods need to fill you up but they also need to taste great or you likely won’t stick with them. Choose foods that contain at least two of protein, fat or fibre and aim to include veggies with every main meal.

What are your favourite foods that fill you up?

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About Jacob Andreae

About Jacob Andreae

I write and speak about Fitness, Nutrition and Mindset. 

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Foods That Keep You Fuller For LongerA quick start guide to losing weight and staying on track. Learn the strategies I use to eat and move for optimal health. Includes worksheets to enhance your motivation, commitment and discipline, along with a sample eating plan and exercise program.