3 WAYS TO MAKE YOUR MEALS MORE FILLING: MACRO-FRIENDLY TIPS FOR SATIETY
If you’re in a calorie deficit and working towards fat loss goals, a main goal should be minimizing any feelings of restriction or hunger so you can maximize adherence to your deficit.
This is why we, as coaches, take a strong stance against aggressive and unsustainable deficits. If our hunger is through the roof each day, it’s not very likely that we’ll be able to adhere to that calorie deficit for long.
That said, some hunger may be present during a calorie deficit, a period of more activity, or even certain seasons of life depending on what your stress and sleep look like. Luckily, there are tools that can help us minimize hunger and, luckily, those same tools also keep us well-fueled and promote our overall health as well.
3 WAYS TO MAKE YOUR MEALS MORE FILLING
1 | PRIORITIZE YOUR PROTEIN INTAKE
Each macronutrient is important and plays its own special roles, but protein can often feel like the most important macro. Protein helps us recover from workouts and build muscle mass, it helps us maintain bone and skin health, it helps us maintain our lean mass when in a calorie deficit so we’re focused on fat loss not just weight loss, and it plays a role in many other essential processes in our bodies.
Protein also requires more energy to digest and, as a result, can keep us more full and satisfied after a meal. This is especially important when in a calorie deficit!
Let’s get nerdy for one second: Are you familiar with the Thermic Effect of Food?
The Thermic Effect of Food (TEF) refers to the energy expenditure required to digest, absorb, and process nutrients from food. Protein plays a significant role in this process because it has a higher thermic effect compared to fats and carbohydrates, meaning it requires more energy to metabolize and burns more calories through the digestion process. Protein helps keep us more satiated for longer periods by promoting feelings of fullness and reducing overall appetite. Example: A high fat food like butter or oil doesn’t require as much energy to metabolize as a protein-rich food like chicken breast or lentils, both of which require more energy for digestion and absorption.
So if you’re feeling hungry, it’s going to be most beneficial to opt for a protein-forward meal or snack to start! But more on that in a moment…
NOTE: When hunger is high, it is beneficial to choose protein from whole foods rather than supplements. Protein shakes, collagen peptides, and other supplements are great options! They are an important tool for ensuring we get enough dietary protein. However, they may not be the MOST satiating choice at times. Protein from whole foods (meat, seafood, dairy, plant-based protein sources) is generally more filling.
2 | INCLUDE HIGH VOLUME FOODS WITH EACH MEAL
When hunger is present, we want to focus on consuming more high-volume foods. High-volume foods are foods high in water content and fiber, like fruits and vegetables. These different components increase satiety (how full we feel, for how long) and can be more satisfying than a more processed or calorie-dense food. Loading up your typical meal with tons of delicious veggies, snacking on chopped fruit and veggies, or utilizing starchy root vegetables or high fiber legumes as a carb source can increase fullness right after the meal, and also keeps you full longer!
To add more volume to meals, I love keeping salad kits in the house and eating lots of my meals on a bed of yummy greens, loading up foods like my eggs for breakfast or a sandwich for lunch with extra veggies, and get a lot of my carbs from high fiber sources like beans, lentils, chickpeas, and heartier bread.
Example: A cup of cooked white rice is 45 grams of carbs (this is not a bad thing; it is just a more energy-dense food!), and two full cups of roasted butternut squash is 44 grams of carbs. In the event of hunger, two cups of roasted squash will most likely keep you more full (for longer) than one cup of rice due to volume and fiber content.
3 | CREATE MACRO-BALANCED MEALS AND SNACKS
Ok, before this feels overwhelming, first know that you never have to have a “macro-balanced meal,” ever. By macro-balanced, I mean a meal with protein, carbs, and fat all present. That being said, a more balanced meal that does have an element of a protein, carbohydrate, and fat will be more filling and will keep you full longer.
Example: It’s easy for us to get hungry and grab what’s close - some pretzels, a piece of toast, or a handful of crackers. These are great options for a snack, but provide only carbs and won’t satisfy for long. Instead, pair those pretzels with baby carrots and some hummus, turn the toast into half a turkey sandwich with a side of fruit, or enjoy crackers with cottage cheese and some berries.
Whether in a calorie deficit or not, no one wants to feel hungry! These three tips not help minimize hunger and maximize satiety, but are also important habits that promote high quality foods and help us eat in a way that supports our overall health.
We believe that the best way to achieve your fat loss goals is working with a coach who creates a plan specific to you - your needs, your preferences, and your goals. A sustainable approach to our nutrition is essential to long-term habits and success. For high support coaching and guidance, apply for our 1:1 Nutrition Coaching here.