Photo by: Jana Ohajdova
If you’re trying to stay full on fewer calories, one of the tricks is to focus on volume, fiber, protein, and water. Foods that are bulky, slow to digest, or high in protein tend to keep you satisfied longer. The list below can be a gamechanger when it comes to weight management.
I eat several of these on a daily basis. Often times we don’t realize the poor choices we’re making unless we take a hard look at labels. Serving size is the most important component and companies will fool you if you don’t perform a quick calculation. As you go through the list, think about how and when you’ll incorporate these foods into your meal plan.
Chicken or turkey breast
Beef – filet mignon or sirloin
Cottage cheese
Hard-boiled eggs
Tuna in water
White fish
Greek yogurt
Fiber
Edamame
Soy nuts
Hummus
Steel cut oats
Air-popped popcorn (avocado oil)
Lentils
Beans
Sweet potatoes
Produce
Green vegetables (romaine, broccoli, celery, cabbage, cucumbers, green beans, asparagus, zucchini)
Bell Peppers
Cauliflower
Mushrooms
Watermelon
Berries
Apples
Beverages
Unsweetened tea
Lemon water
Black coffee
Bone broth
Healthy fats (small amounts)
Avocado
Nuts/seeds
Olive/avocado oil
These foods alone may not offer the energy a person needs, but combining some of them correctly will offer balance. After studying the list, think about your plan for the week and make a comprehensive grocery list. Here are meal ideas to get you started:
Broth-based soup
Lentil soup
Grilled chicken salad with vinaigrette
Vegetable omelet
Greek yogurt and berries
Steel cut oats, cinnamon, a few walnuts
Apple and cottage cheese
Hummus & vegetables
Chicken, sweet potatoes, vegetables
Filet mignon, beans, fruit
The more whole and less processed the food, the more filling it usually is. Most processed food is made with cheap fillers and isn’t satisfying long term. It may taste great “in the moment,” but not for long because these options are designed for quick taste and convenience – not lasting fullness.
Not all aspects of food labels are regulated, so be careful with terminology like “multi-grain,” “all natural,” “low calorie,” and “sugar-free.” These foods should be limited and consumed seldomly. Processed food has the following poor qualities:
low fiber
low protein
high carbs and fats
easy to overeat
blood sugar spikes and crashes
less volume
higher calories
Some Common Mistakes People Make:
Skipping protein
Eating only carbs
Not drinking enough water
Ignoring portion balance
Choosing “fat free” or “diet” options
Whether you’re a busy mom, college student, fitness beginner, or office worker, the goal of satiety is key when it comes to managing your nutrition. Empty calories often lead to a person having low energy and brain fog. Many individuals are nutrient deficient, so spend a little extra time and create meals that offer the most vitamins and minerals. It will be totally worth it!
Staying full helps prevent overeating and emotional snacking. Meal planning is imperative and keeping your kitchen stocked with essentials is a great way to set yourself up for success when it comes to making healthy choices. Eating out should be limited since you don’t have as much control over ingredients and calories.
The final takeaway is to focus on nourishment, not just eating less. Whole foods that are minimally processed are best and look for labels that only have a handful of ingredients. Cooking and baking from scratch is always best and provides optimal fuel!
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I can help you maximize your day. Click here to learn about the “Intentional Wellness Plan.”