5 Tips To Feel Full, Longer!

Why this resource is helpful:

"Looking to cut your constant snacking? Long days and just don"t have time to sit down for a meal? Curb hunger pangs on your diet? We have 5 tips to help keep you full!

But before we jump to the list, it is important to note a few of the basic functions our body uses to regulate food: Hunger, Fullness and Appetite.

Hunger: Stretch responders in your stomach lining send signals via your vegas nerve that your stomach full. Often this can be a delayed response, so eating slower and more fibrous foods help.

Fullness: While also associated with the stretch response, the feeling of fullness is often achieved by nutrient satisfaction (calories, macronutrients, vitamins, minerals) and your blood sugar levels. Low nutrient levels and blood sugar will trigger hunger!

Appetite: Your desire for sweet and salty is strong, and food manufactures know! Be cautious of "over-stimulating" foods as they can reap havoc on the balance of nutrient need vs cravings. If you are reaching for the snack drawer, wait 20 minutes. Cravings tend to pass in a short amount of time.

Okay okay I think we already gave 3 tips. You know trainers, we never know how to count

TIP 1 Say Yes To Lean Meat
One reason lean meat helps keep us full longer is because our body needs to work harder to breakdown and digest protein.

Protein, like Fat and Carbohydrates, is one of the three macronutrients that make up our food. You have likely heard that protein is vital for the growth and repair of our muscles. It"s true! If we do not ingest enough protein, our body can rob our muscle tissue of protein in an effort to sustain energy (gluconeogenesis). This is important because the building blocks of Protein are Amino Acids, which our body has a hard time storing. We either use it, recycle it, or expel it. For this reason, we need to continually replenish protein by consuming it regularly (20g/meal).

Tip 2 Keep Your Pantry Stocked With Beans And Legumes
In addition to being high in protein, beans and legumes are nutrient-dense and packed with fiber.

Fiber can be broken down into Soluble and Insoluble Fibers:

Soluble Fibers:
Dissolves in water to create a gel-like material to keep our gastrointestinal tracts run smoothly.

Black Beans
Oat Bran
Lima Beans
Barley
Bananas"

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