Ask Our Dietitian: I’m Always Thinking About Food, How Do I Stop?

Hi, Millie.

So normally when I have a meal or a shake, I feel full at the time, but then like an hour later, I'm hungry again.

I'm just wondering, like, why that's happening and what's actually determining how full a meal keeps me.

Um, if you could help with that, please.

Thank you.

Great question.

So the first thing to identify is that there is actually a difference between feeling full in the moment and feeling satisfied for the next few hours.

So if you consume a meal and feel physically full, but then you find yourself hungry again an hour later, that doesn't necessarily mean you've got a huge appetite or a lack of willpower or anything like that.

It may just come down to, you know, what was in that meal and how much energy or calories and nutrition it actually provided.

So let's break it down.

There are a few elements that determine how filling and satisfying a meal actually is.

Now, the first, no surprises here, is protein.

Protein is what we call a macronutrient that provides our body with energy, and it is very, very effective at promoting feelings of fullness and satisfaction.

Yes, it's getting a lot of hype at the moment online, but for good reason.

Trust me, uh, it does help to stimulate the release of hormones that signal to our brain that we've eaten while also slowing the rate at which food moves through our digestive system.

[lips smack] So what do we wanna do? We need to include a good source of protein in your meals, um, and that can help you feel fuller for longer, which is the goal.

So good sources of protein include things like eggs, Greek yogurt, chicken, meat, tofu, legumes, and protein-rich options as well, such as a Glow shake.

The second is fiber.

Now, fiber is found in plant foods and can help you to feel fuller for longer because it helps to add bulk to your meal, but it also slows the rate of digestion.

So high-fiber food sources are things like fruits and vegetables, which we love, whole grains, and legumes, and that can be more satisfying than meals that are mostly just refined carbohydrates.

Next, we want to consider fat and good quality sources of carbohydrates.

These are our other two macronutrients, alongside protein, that do help to make that meal more balanced and nutrient-dense.

So we want to aim for sources of healthy unsaturated fats, so things like olive oil, avocado, and nuts and seeds, and whole grains, and we're looking for low-GI sources of carbohydrates, like whole grain breads, brown rice, and things like that.

The third thing we want to look at is the overall volume and size of the meal.

So there is actually a physical component to feeling full, and your stomach responds to the amount of food that you've actually eaten, which seems obvious.