1. Choose food options that score high on the satiety index.
Single ingredient, plainer tasting foods that have low calorie density but higher fibre, water or protein content.
Not sure what the satiety index is?
Check out the post I made on it previously!
2. Add volume to meals by including more low calorie fruits and vegetables. These will also add additional fibre to the diet too.
Check out my 'SALAD BUILDER' post for a guide on making high volume, nutritious salads that keep you feeling full.
3. When choosing carbohydrates opt for ones that are water absorbing or contain water and have some fibre such as brown rice, brown pasta, oats, quinoa, potatoes etc.
Satiety is most strongly related to the WEIGHT of food consumed. Foods that weigh the most, satisfy our hunger best (Holt. 1995).
4. When choosing protein sources opt for leaner options with lower calorie density.
Calorie/ energy density: a measure of the calorie content of food relative to its weight or volume.
5. Caffeine is a powerful appetite suppressant. It can be utilised during the morning-afternoon to blunt hunger.
It's probably unwise to consume caffeine after 3pm if it interferes with your sleep. It has a half-life of 6 hours, meaning if you consume 200mg caffeine at 3pm then 100mg will still be stimulating the nervous system at 9pm.
6. Minimisation or cessation of snacking may create room for larger, more satiating meals and potentially influence hunger/ fullness hormones in a positive way.
Eating slowly whilst focusing on chewing and appreciating flavour can also be useful as it allows more time for these hormonal responses to feeding to register.
7. Pushing the first meal back to later in the day can allow for larger, more satisfying meals and potentially may minimise caloric intake.
Note: This approach likely won't be successful for everyone, potentially not those with high food focus. If banking calories for later fosters a negative food relationship for you then set meal times may be more favourable.
8. Staying hydrated by drinking water throughout the day helps some people feel less hungry.
Drinking a glass before mealtimes can be useful. Carbonated drinks add both liquid and gas to the system which impacts stomach distension and feelings of fullness. Choose zero calorie beverages or carbonated water if not aiming to spend calories on liquids.
1.5-2.5L per day is a generic recommendation for most people. It's not necessary to drink 4L+ per day unless water losses due to exercise and climate are very high.
Want to make a change with your nutrition?
As an MNU Certified Nutritionist,
I coach nutrition for:
Weekly/ bi weekly 1-1 video sessions & nutrition education to equip you with the skills to make sustainable change
A tailored nutrition strategy thats suits your needs, history & lifestyle
Progress monitoring to keep you accountable