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How To Keep Full Longer • Kath Eats

Curious methods to keep full longer? Incorporate these sensible suggestions into your routine and handle cravings whereas specializing in conscious consuming. 

At the start of my very own well being journey, I used to be very interested by how I may keep full longer. As quickly as I began to eat what I thought had been well being meals, I used to be hungry the entire time.

Seems, the low-fat food plan meals of the 90s and early 2000s had been the worst selections for retaining an individual full for hours. 100 calorie packs void of protein, fats, and fiber are the final sort of snack one ought to eat to nourish the physique.

I discovered what was satisfying (meals containing complete grains, fats, fiber, protein) and what left me hungrier than earlier than I’d even had the snack! 

Whether or not or not you’re in a spot the place you need to drop some pounds proper now, there are infinite well being advantages to consuming meals which might be nutritious and calorie-dense and that assist enhance satiety.   

Starvation will not be a foul factor. It’s merely your physique’s cue to you that it wants vitamins and power.

Whereas some individuals gravitate towards a mini meals method to grazing all day lengthy, I a lot favor three satisfying meals (and perhaps one small snack) in my days. The larger the meal, the much less hungry I really feel for hours after. The less occasions I’ve to really feel hungry, take into consideration meals, and put together a meal, the higher! 

The place Are The Macronutrients Digested?

Carbohydrate digestion begins within the mouth with the enzyme salivary amylase. Protein digestion takes place primarily within the abdomen. And fats digestion is primarily within the small gut. (There may be some overlap of all of them.)

Typically, the decrease within the GI tract you go, the longer a macronutrient will preserve you full. Easy carbs like crackers are digested sooner than a high-protein steak or a high-fat avocado. 

How To Stay Full Longer

Conscious consuming is one other technique to make your meals really feel extra satisfying.

Being conscious of your consuming habits and actually savoring your meals is necessary in fostering a wholesome relationship with meals, however it may be a harder behavior to know.

Alas, incorporating conscious consuming into your routine is simpler stated than accomplished.

All of us have so many distractions, however the extra conscious you may be and the slower you eat, the extra glad you’ll really feel when the meal concludes. Make it a purpose!

By consuming meals that enhance satiety and having fun with them in a conscious method, you’ll be much less more likely to snack as usually, serving to to forestall senseless overeating, and help your total diet.

As a registered dietitian who has gone by my very own well being journey, at present’s publish is targeted on tangible suggestions that may show you how to keep fuller for longer. 

For those who’re fascinated about studying extra about methods to keep full, try my new wellness program launching this Friday referred to as Bloom!

How To Keep Full Longer 

1. Begin your day with a excessive protein breakfast.

Protein helps to maintain you feeling fuller for longer as a result of it take your physique longer to digest.

I don’t observe what number of grams of protein I eat per day, however I do know after I do make a degree to incorporate ample protein in my breakfast it helps with the sensation of fullness to energy me by my morning.

Whether or not it’s scrambled eggs with cheese, a scoop of protein powder in my smoothie made with milk, or making oatmeal with complete milk and including nut butter on prime, my supply of protein varies morning to morning. 

2. Make sure that to incorporate loads of fiber in your meals.

Fiber helps to sluggish the digestive course of and will help to maintain you feeling full for longer. Consuming at the least 25 grams of fiber per day is perfect for girls 50 years and youthful. 

Soluble fiber, present in meals like oats, beans, apples, carrots, and complete grains, will help decrease blood ldl cholesterol and glucose ranges.

Excessive-fiber meals are likely to take longer to eat (assume celery stalks) and to be much less “power dense,” which suggests they’ve fewer energy for a similar quantity of meals.

Pair them with protein or fats (like peanut butter in your celery) for essentially the most satisfying combo. 

3. Unfold your meals evenly all through the day.

Have you ever ever had a HUGE breakfast or brunch and realized what number of hours you went with out feeling hungry? Typically, the larger the meal, the longer it lasts.

I often haven’t any downside going from breakfast (between 8 and 9 a.m.) to lunch round midday, so 3-4 hours. If I’ve a later lunch or an early dinner, I don’t have hassle going from 1-5, however generally I want a small snack.

Generally, I attempt to house my meals evenly by the day so I’m by no means going too lengthy and getting hangry within the course of. 

4. Drink loads of water all through the day.

Staying hydrated will help to maintain you feeling full. Hydration is commonly neglected after we’re specializing in meals consumption, however generally starvation is mistaken for thirst. This occurs to me on a regular basis – after I’m dehydrated I’m snackier.

Attempt having an enormous glass of water or cup of tea earlier than reaching for one more snack. Wait 10-20 minutes and in case you’re nonetheless hungry, give your physique some gas. 

5. Embrace wholesome fat in your meals.

That is most likely my favourite tip as a result of I looove my wholesome fat! Wholesome fat like olive oil, nuts, and avocados will help to sluggish digestion and will help to maintain you feeling fuller for longer. Such meals are nice sources of Omega-3 fatty acids that are necessary for cardiovascular well being. 

Bonus Tip: Is it chilly outdoors? Swap out your chilly cereal for a sizzling bowl of pumpkin millet porridge, and luxuriate in a heat bowl of break up pea soup as a substitute of a crispy, uncooked salad for lunch. 

How To Stay Full Longer

Wholesome Meals That Fill You Up

Maintaining a healthy diet doesn’t need to imply feeling hungry on a regular basis. Listed below are a few of my favourite meals that preserve me feeling full and energized!

How To Stay Full Longer

Nuts & Seeds (+ nut butter!)

Nuts and seeds are stuffed with each protein and wholesome fat, two key macronutrients which might be useful to really feel full for longer. 


One egg incorporates 7 grams of protein. Do you know the white has extra protein than the yolk? 

Greek Yogurt

Greek yogurt may be very excessive in protein (shut to twenty grams per cup), and is loaded with probiotics that are helpful to the intestine. 

Whereas I like topping Greek yogurt with nutty granola for a wholesome snack, I additionally wish to change it up add some savory toppings: check out these 3 savory yogurt recipes.

Cottage Cheese

One cup of cottage cheese has 28 grams of protein – wow! Speak about an underrated meals. 


Oatmeal is a pillar of the KERF “food plan.” Stuffed with soluble fiber and infinitely versatile, my morning oatmeal creations are all the time filling because of the cabs, protein and wholesome fat. 


Whereas avocado is technically a fruit, it’s excessive in fats. A complete medium avocado has 22 grams fats that break down into 15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated. Carry on the guacamole! 


Legumes, together with beans, peas, and lentils, are a cheap supply of protein and sophisticated carbohydrates, together with fiber. On common, legumes comprise about 20-25% protein by weight on a dry foundation, which is 2-3 occasions extra protein than wheat and rice.

Fruits & Greens

Stuffed with fiber and water content material (to maintain hydration excessive), fruits and veggies are a really perfect technique to get a number of fiber in. 

This children charcuterie board is a enjoyable method for teenagers (and adults!) to get in an additional serving or two of vegatables and fruits. 

How To Stay Full Longer

Extra posts on diet: 

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