Facts

Don’t Feel Full After Meals? Try These 3 Genius Hacks

Hint — satiety is more than just what we eat, it’s also about how we eat.

By: Rebecca Jacobs

Struggling to find the balance between healthy eating while also satisfying your appetite? It can be tricky if you feel like you’re eating clean and wholesome meals but just aren’t feeling full enough afterward. Good news — we have you covered. Ahead, we’re sharing more about what satiety is, why you may not be feeling full after eating, and the three tips for satiety you need to know about to feel both full and nourished after every meal. 

What is Satiety & Why Does it Matter?

Plain and simple, satiety is when we feel satisfied after a meal and how long we’ll go until we start to feel hungry again.

Here’s a few reasons why achieving satiety after eating is important:

  • Achieving satiety helps us maintain a healthy weight since it may help reduce the chance of overeating
  • If we are feeling full and nourished, we may be less likely to reach for unhealthy snacks
  • Promoting satiety by enjoying balanced meals is a great way to help optimize our diet with nutrient-dense foods the body craves! 

Here’s Why You May Not Always Feel Full After Meals 

Ok, so we know what satiety is, but if you’ve ever consumed a large meal only to still feel hungry right after, or feel the need to reach for a snack an hour later it can be totally frustrating. 

Let’s break this down — here are some reasons why we may be getting those junk food cravings even after we just ate. 

  • Feeling hungry fairly quickly after eating may happen more often when consuming heavy carb-based meals that didn’t have enough protein or healthy fat to balance it out — you know like the on the go muffin for breakfast or that bowl of pasta for dinner. Read below for three tips for satiety to help optimize your meals to help you stay full! 
  • Distracted eating (like scrolling through social media, talking to your co-worker, while simultaneously trying to eat lunch… we’ve all been there). 
  • Eating way too fast, which may leave us still feeling hungry as our brain hasn’t caught on to the fact that we are actually full (psst… eating slower may be one of the simplest tips for satiety you can try). 

Feel Full After Meals With These 3 Tips For Satiety 

Here’s what you really want to know — how do we satisfy our appetite while also staying full until our next meal?

Here are our three best tips for satiety that may transform how you think about healthy eating — and not only based on what you eat but how you eat.  

#1 Get Balanced 

Balancing your meals is huge here, and not only for staying full but also for nourishing your body with the foods it needs to thrive. 

As a general rule of thumb, aim to include some sort of healthy fat, protein, and complex carb when putting together your balanced meals.

Here’s a bit more about each macro and some delicious nutrient-dense options. 

Protein

Protein is way more important than just refueling those toned and sexy muscles we’re working on. Research suggests that protein is actually the most satiating macro, so getting enough in your meals is a super important tip to staying full. 

Here are some yummy protein-rich foods to consider adding to your diet:

  • Chicken 
  • Turkey 
  • Wild-caught salmon
  • Eggs 
  • Beans/lentils 
  • Tempeh 

Fat

Thanks to the keto and paleo craze, healthy fats have been having a moment in the wellness scene for some time now, and they make an important part of a balanced and nourishing diet to help us stay full. 

Heads up though — we need to be picky about our fat choices and keep them clean! 

Here are some of our top picks: 

  • Nuts & seeds
  • Nut butter
  • Wild-caught fatty fish 
  • Avocados 
  • Olives & olive oil 

Complex Carbs

When you choose your carbs, choose wisely. We want complex carbs that add nutritional value and fiber (fiber=filling!). Skip the refined, processed, and sugary carbs (like pasta, white bread, pastries) that do whacky things to our blood sugar and don’t keep us full for very long. 

Here are some healthy complex carb picks: 

  • Quinoa
  • Rolled oats 
  • Sweet potatoes 
  • Cruciferous veggies (broccoli, cauliflower)
  • Lentils 
  • Beans 

#2 Try Mindful Eating

Let’s face it — most of us live a hectic and busy lifestyle, and the idea of sitting down for a meal that takes us longer than 10 minutes to eat seems like a foreign concept. 

But, here’s the thing. Mindful eating makes one of those tips for satiety that can be a super valuable tool. Plus, if you make your meals a time where you can really take a time out from the craziness of the day and just be present in the moment, your mind and body may benefit (sign us up!) 

And, feeling full after a meal also has a mental component to it as well as a physical — this comes from the satisfaction of actually sitting down and enjoying our food. 

So, take as much time as you can and just sit without distractions (no scrolling through Insta!) and simply focus on the task at hand — eating. Hey, you may even find it to be the most relaxing part of your day. 

#3 Slow it Down 

Along the same lines as mindful eating, we also want to make sure that we are actually taking the time to chew. While this may sound basic, when you practice mindful eating, you may be shocked to realize how quickly you used to wolf down your food. 

And, since science suggests that the brain has to receive signals from digestive hormones to register that we are actually full, we have to eat slow enough for our brain to catch up with our stomach. Slowing things down may help you start to lean into your body’s cues, telling you when you are truly full. 

Nourish Your Body & Feel Full After Every Meal 

Fueling your body with wholesome and nutrient-dense foods is just one step in achieving satiety. We also have to take into account how we are eating. 

So, if you’ve been feeling hungry even after a full meal lately, try these three tips for satiety. They may completely transform how you go about mealtime, encouraging a more mindful, relaxed, and intentional way of nourishing the body, and staying full.