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Five Ways to Feel Fuller Longer

Toni Ann Disantis

FEED YOUR BODY-FEED YOUR SOUL

 

Do you want to feel fuller longer? Certain nutrients and foods may help curb your appetite and make you feel fuller longer. Here are 5 ways to feel full without overeating. 

Protein

  • Add protein (such as low-fat cheese) to breakfast.  And a high-protein snack containing soy can lead to appetite control and less evening snacking.

Whole Grains and Fiber

  • Substituting whole grain flours for refined wheat flours will help lessen feelings of hunger, make you feel full and quench a desire to eat more.
  • Oats increased appetite-control hormones up to 4 hours after a meal, but rice-based foods did not.

Eggs

  • Eggs are one of the densest proteins in the no-meat category. 
  • Eating one egg with breakfast will help to reduce hunger between meals times.

Almonds

  • The healthy fats in almonds decrease hunger and improve dietary vitamin E intake.
  • People who ate 1.5 oz. of dry-roasted, lightly salted almonds every day helped curb their hunger without increasing body weight.

Pulses

  • Parts of the legume family, pulses include dried peas, edible beans, lentils, and chickpeas.  They are high in protein and low in fat, and are proven to contribute to a feeling of fullness.
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