It sounds like your diet may be out of balance. Make sure to include 3-5 food groups with main meals and 2-3 with snacks (lean protein, whole grains, fruit, vegetables, dairy, healthy fats). For example, a salad with veggies and dressing includes vegetables and healthy fats but that alone is usually not enough to keep you full. So add a protein source to it (beans/chicken) and round it a piece of whole grain bread and a side of yogurt.
The goal is to include foods with a high satiety value, meaning they take longer to digest and keep you fuller longer. Here are some ways to increase the satiety power of your meals:
- Make sure most of your meals have a source of protein. Protein is the most filling of the macronutrients (carbohydrates, protein and fat). So include nuts on your cereal, a boiled egg or chicken on salads and build your dinner meals around a lean protein source.
- Include healthy fats with your meals. Fat also helps to slow digestion and is satisfying. Try chopped avocado on salads, nuts topped on yogurt and veggies sauteed in olive oil. A healthy fat source at every meal will increase satisfaction.
- Fiber-rich foods are also filling. Include fruits and veggies with meals (as you have), whole grains, beans/legumes and nuts and seeds.
- While it's great to eat healthy, make sure you eat meals you enjoy that also taste good. That include sweets in moderation. A small piece of dark chocolate or cookie after a meal can increase satisfaction and help keep cravings at bay.
Keep trying different things until you find meals that are not only healthy but satisfying.
This answer should not be considered medical advice...This answer should not be considered medical advice and should not take the place of a doctor’s visit. Please see the bottom of the page for more information or visit our Terms and Conditions.
Thanks for your feedback.
113 of 186 found this helpful