Every day we’re bombarded with info about the importance of maintaining a healthy weight and diet.
“Eat Less, Move More” we’re told.
But is there more to it than this?
I dunno about you, but one of my problems (of which there are many 😉) is that sometimes I will eat a tasty meal and then be hungry again just an hour later – and so I start raiding the cupboards for snacks.
Ever had a chinese takeaway and had to undo the top button of your jeans because it feels like you’re belly’s gonna pop? – and then 45 minutes later you’re craving more?
I wanted to embark on a mission to find ways of eating tasty meals without this happening.
In other words chase that feeling of ‘fuller for longer’ and therefore cut down the need for snacking and therefore be bikini ready for Summer 😎🤣
So if you’re like me and want to find out how you can cut down on snacking on those crips and chocolate bars and start feeling fuller from healthy, tasty meals, then keep reading and I’ll share with you what I found that helped me the most in achieving this goal !!
- Fibre-rich foods
Number one on the list is fibre-rich foods.🍌 These can keep us feeling satisfied for ages! The reason being is that fibre takes a while to digest. This makes us feel full for longer, and less likely to go on a snacking spree. So, what foods are high in fibre? Well, whole grains, fruits, veggies, nuts, and seeds are all great sources!
Here are some examples of meals I would have which include fibre-rich foods:
Breakfast: Start your day with a bowl of porridge topped with fresh berries or sliced banana, and a sprinkle of chopped nuts.
Lunch: Make a juicy salad with mixed greens, chopped veggies like cucumber, tomato, and bell pepper, and top it with grilled chicken or tofu. Add a serving of quinoa or brown rice for some whole grains.
Dinner: Grill up some salmon or chicken and serve it alongside a side of roasted sweet potato and steamed broccoli. Make a quinoa and black bean salad to add some extra fibre and protein to the meal.
Snack: Cut up some fresh veggies like carrot sticks, bell pepper slices, and celery, and serve them with a hummus dip.
But remember !!!
Too much of anything is never good, including fiber! While it’s good for our gut health and digestion, going overboard can lead to some not-so-fun issues like bloating and gas. High-fiber foods can also soak up water in your gut, so make sure you’re drinking enough fluids.
So, just like with everything else, moderation is key!
2. High-protein foods
So just like fiber, protein takes longer to digest than other nutrients, which means that it stays in our stomachs for longer periods of time.
The news we all wanna hear…. This means it can help us avoid snacking between meals and reduce our overall calorie intake (music to my ears!!).
Some examples of high-protein foods include lean meats like beef and lamb, also fish, eggs, beans, and legumes.
I would use the meal examples I shared above and add in these different sources of protein to mix your meals up each week !!
I don’t know about you but eating the same boring healthy meal over and over again is just no fun!! I’m a foodie and look forward to eating different things, so this really helped me stay on track!
3. Water-rich foods
Foods that are high in water content include fruits and vegetables such as cucumbers, watermelon, and strawberries. The water from these foods takes up space in our stomachs, helping us feel full even if we haven’t eaten a lot of calories!
I found these a great snack option, cut up cucumbers and carrots and munch on them rather than some crisps!
Look, I know you would probably rather have the tasty crisps, I was the same and let’s be honest we’re not perfect and can’t be 24/7. I go with the 80/20 rule! But just trust me on this and give it a go!!
4. Foods with a low glycemic index
The glycemic index is a fancy way of saying how quickly a food will spike your blood sugar levels. So, foods with a low GI are your friends! They digest slowly, giving you a steady supply of energy over a longer period of time. Some examples of low GI foods include:
1. Whole grains: Brown rice, quinoa, barley, bulgur, and oats are all great options.
2. Fruits: Berries, cherries, apples, pears, grapefruit, oranges, and kiwi are all low glycemic options.
3. Vegetables: Leafy greens, broccoli, cauliflower, asparagus, tomatoes, and peppers are all great options.
4. Legumes: Lentils, chickpeas, black beans, kidney beans, and navy beans are all low glycemic options.
5. Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds are all great options.
Again, try adding these to the meal examples I gave above and mix and match each day for that variety!!
So there you have it !
Incorporating these foods that help you feel fuller for longer is an easy and delicious way to achieve your health and fitness goals.
So next time you’re doing the food shop or planning your meals, keep these tips in mind and don’t be afraid to experiment with new ingredients and recipes. Your body (and taste buds) will thank you!
Remember, life is all about balance, don’t think that I just took all this on board and never have a slip in my foods! Because trust me I still love a chocolate biscuit with a good cuppa!!
Start with just one of the 4 options listed above and work your way up, find out what works best for you!
P.s: Our 28 day programme is specifically for local ladies over 30 that have a strong desire to lose 8-14lbs, get leaner and drop a load of body fat in just 28 days.
Let me know if you want some more info about our upcoming programme.
Just click the link below, find your location and we’ll send come info over to you
1. Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
2. Leidy, H. J., Armstrong, C. L., Tang, M., & Mattes, R. D. (2010). The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. Obesity, 18(9), 1725-1732.
3. Rolls, B. J., Bell, E. A., & Waugh, B. A. (2000). Increasing the volume of a food by incorporating air affects satiety in men. The American journal of clinical nutrition, 72(2), 361-368.
4. Brand-Miller, J., & Wolever, T. M. (2003). The glycemic index: concepts and controversies. The American journal of clinical nutrition, 76(1), 266S-273S