How to be full and feel good eating?
1. Protein
If a meal contains little to no protein, you will feel like you have eaten nothing. If it has very low protein, you will feel real hunger very soon, as soon as 1-2 hours. Low protein makes you think of food all the time. Aim for at least 20g protein per meal.
2. Fat
No matter how much protein you eat, you will feel hungry without fat. This is called “rabbit starvation“. Fat is savoury and satiety. Fat makes food taste wholesome. Insufficient fat intake leads to craving of snacks and processed junk food which are almost typically loaded in flavourings and high in fat.
3. Carbohydrate
Carbohydrates raise your blood glucose level, trigger insulin release and suppress your appetite.
4. Volume and fiber
The physical sensation of “fullness”.
5. Taste and flavour
Taste is satisfaction. Only satisfaction and wholesome eating can make one feel energized and physiologically replenished, contend without any food cravings after a meal.
Note: It takes a while ~20 minutes for the hormones and sensation of “satiety” to fully kick in, so if you are eating too fast, withstand that hunger for a while and it will go away.
