1. Eat Your Protein
Eating a small amount of protein for breakfast such as a hard-boiled egg contributes toward us feeling satiated. Cook your egg in a spoonful of coconut oil and you have a double whammy that will keep you satiated until lunch.
2. Enjoy Your Vegetables
Vegetables contain fiber, a bulky substance that is linked to lower hunger levels and higher levels of satiation. Vegetables also provide a wide array of vitamins, minerals, and other nutrients that contribute to the body being "well nourished". When a body is well nourished and up to par on nutrients, it is a happy and satiated body indeed.
3. Go Nuts
All types of nuts! Diversifying your nuts provides a wider variety of nutrients. We're talking walnuts, almonds, pecans, macadamia nuts, brazil nuts, pistachios, pine nuts and more! Nuts are an amazing snack that provide both protein and fat. A handful of nuts can tide us over until dinner and prevent us from showing up at the table ravenous.
4. Love Your Legumes
Dried peas, beans, lentils, and chickpeas are all very high in protein and fiber and are proven to contribute to a feeling of fullness after consuming. Part of this may be a result of the gas they produce when not properly prepared. So if you choose to incorporate these tasty legumes, be sure to give them a good 24-hour soak before cooking them. To further reduce gas, add some fresh fennel or fennel seeds to your recipe. These tasty little seeds decrease gas and bloating within minutes. Don’t worry, legumes are still satiating without the gas!
5. Flirt With Fat
Fat is one of the cleanest burning sources of fuel for the body and is not the villain it has been portrayed to be. Well, unrefined natural fats that is. Avoid the highly refined fats such as canola oil, peanut oil, cottonseed and any other "vegetable" oils, especially hydrogenated versions. Look for unrefined fats such as coconut oil, olive oil, walnut oil, butter, and dare I say even lard left over from your morning bacon fest! There is nothing that says comfort to me like a nice dollop of fat 🙂
6. Drink your Water
Often times we feel hungry when we are merely thirsty. We can mistake our thirst signal as hunger. Drinking water in between meals is a good way to stay hydrated and satiated!
Pretty simple right? Incorporating more protein, healthy fats, fiber and water throughout the day can work wonders to keep you satisfied and less likely to dive into a bag of chips the second you get home from work.
Give these tips a try and let us know how they've helped you!