Tuesday Tip: Feel Fuller 🥗
When you’re trying to lose fat/weight and therefore eating at a calorie deficit it can be hard to feel satisfied. You will naturally be eating less food and whilst it’s normal, and ok to be a little hungry it makes it very hard to stick to the calories if you’re starving all the time.
Now whilst I’m very much a fan of people eating whatever they want within their calories, there are also some smart ways to help you feel more satisfied with the calories you’re on.
One good way to do this is to increase the volume of food you consume. How can you do this when you’re trying to reduce calories? By increasing the amount of things like vegetable and some fruits (berries particularly) primarily. These high fibre, high volume but low calorie foods are brilliant at helping to keep you fuller for longer, without impacting your calories to any great extent. Swapping a proportion of the more calorie dense foods for veggies and fruits will help to do this. You can also use other low calorie foods that are high in protein to help as well – things like 0% greek yoghurt, lean meat/meat substitutes. In addition reducing liquid calories in for form of high calorie coffees, juices, sugary drinks and alcohol will also help.
Swapping snacks for those that are low cal and high volume is also another handy option – so swapping crisps for skinny popcorn or pop chips, or swapping a sweet treat for something like meringue or marshmallow. If you combine these latter options with some berries and a little greek yoghurt you have the perfect hunger busting snack!
Physiologically eating greater food volume will have a positive affect on your digestive system and associated hormones – you will feel fuller and more satisfied. The extra time it takes to both eat and digest the meal will help with this. Psychologically it feels much better to see a large plate of food in front of you so you don’t feel deprived.
And the other added bonus is you will be probably increasing your intake of other micronutrients in the process which can only be a good thing for general health and well being.
So remember eating fewer calories doesn’t mean you have to eat less food per se – the goal is to eat as much as you can volume-wise within those calories.
Happy Tuesday 🤗