Do you feel like you're constantly hungry? Even when you're eating “healthy”?
It might not be how much you're eating but what you’re eating.
Here are 3 simple ways to feel more full, longer, and with more energy! Boost your metabolism without obsessing over every bite:
1. Prioritize Protein
Protein helps lower a hormone called ghrelin, a main hunger hormone, which helps curb cravings and prevents overeating. It keeps you feel full longer by triggering neurochemicals like peptide YY and GLP-1, which signal fullness to your brain. In addition protein takes longer to break down in your stomach, burning more calories to digest (the thermic effect of digestion), then is broken down into individual amino acids to be repackaged to support muscle mass. Maintaining muscle mass with this support helps keep your energy levels high.
When your muscles are well-fueled and recovering properly (thanks to protein), you're likely to feel more energized and less fatigued overall. Protein also slows down the absorption of carbohydrates, helping to prevent energy crashes that happen after spikes in blood sugar when eaten together in a meal. A very good target for protein is 20 to 40 grams per meal based on your overall bodyweight and health goals.
2. Add Fiber-Rich Foods
Think: fruits, veggies, whole grains, legumes. Fiber doubles down on some of the benefits of protein by slowing digestion and blunting blood sugar spikes - especially soluble fiber (like in oats, beans, apples). Soluble fiber forms a gel-like substance in your gut that slows down how quickly food is digested in your stomach. This reduction in digestion speed gives your body a chance to slow the spike in blood sugar by stabilizing your blood sugar levels. Like protein, fiber also keeps ghrelin in check so you're not hungry an hour after eating.
Adding fiber adds bulk without calories. Fiber-rich foods take up more space in your stomach, which triggers stretch receptors that tell your brain, “Hey, I’m full!” To get the full benefit target 25-35 grams of fiber per day. (It’ll feel like a lot; most Americans are nowhere close.)
3. Don’t Skip Meals
Skipping meals sounds like an easy way to keep calories in check, but it often backfires. Eat at regular intervals to support metabolic rhythm. Skipping meals often leads to overeating later because hunger hormones like ghrelin compounded by sub-optimal levels fiber and protein, go through the roof.
When you eat consistently, you’re less likely to feel out of control around food and more able to eat at a controlled pace, stopping when you’re satisfied, not stuffed. Regular protein intake throughout the day helps preserve muscle, which also supports long-term satiety and metabolism, which feeds back into the benefits discussed above!
Help setting up a plan of Action
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