Struggling to feel full?

Do you ever eat a meal and although you had a decent serving size you don’t really feel full? 

Here are some of the most common reasons as to why this may happen to you:

  • You may be eating a breakfast too high in carbohydrates which makes it hard for your body to handle blood sugar well during the day and this can be the reason why you are not feeling full for long after meals
  • You are eating too little protein. Aim for 4x the size and width of your palm spread over the course of the day
  • You are eating meals too high in carbs and fats at the same time. Try to either have a protein + fat based meal or a protein + carb based meal
  • You are leaving your meals too far apart. When you do eat- you either go for a very big meal or a snack high in sugar or fats first to calm down the hunger before you eat a proper meal
  • Your diet is too low in vegetables and fruit. To feel full we need lots of fibre in our diet. The largest amount of fiber is found in veggies and fruit. Aim for 2 servings of fruit and a minimum of 5 servings of veggies a day. To increase satiety combine fibrous and non fibrous veggies in your meal.Examples include: spinach and capsicum, lettuce and beans or broccoli and rocket etc…
  • Another great tip is to start of the day with a fibre hit e.g. 1tbsp of chia seeds or psyllium husk or ground flaxseeds. Give it a go and see how you feel :)
happy wheels

Nina Egenberger
Nina Egenberger