We all know that eating is one of the best parts of life, right? But have you ever found yourself feeling unsatisfied after a meal, even though you just had a giant plate of deliciousness? Trust me, you’re not alone. The good news is, there are simple and easy ways to feel more satisfied after eating, and I’m here to spill the tea!
If you want to discover how to feel more content and fulfilled after every meal, keep reading! From munching on the right foods to practicing mindful eating, I’m gonna cover all the juicy details…
How does your body regulate hunger and fullness?
First things first, let’s talk about the dynamic duo in your body that controls your hunger and fullness – Ghrelin and Leptin.
Ghrelin is known as the “hunger hormone” and it sends a signal to your brain that it’s time to eat. On the other hand, Leptin is known as the “satiety hormone” and it tells your brain when you’ve had enough and can stop eating. These two hormones work together in a delicate dance to help regulate your appetite and maintain energy homeostasis in your body.
And who’s the conductor of this hunger-fullness symphony, you may ask? It’s the hypothalamus – the control center in your brain that constantly monitors the levels of various hormones and nutrients in your body and adjusts the secretion of Ghrelin and Leptin to maintain that balance in your body.[1]
Nutrition and Satiety
While Ghrelin and Leptin play a big role in regulating hunger and fullness sensations, the types and amounts of foods you eat also have a significant impact. Enter Macros! Macros are the three big players in the world of nutrition: Carbohydrates, Protein and Fat. Each of these macronutrients plays a unique role in our bodies and can affect how satisfied we feel after a meal. Let’s break it down a bit:
Carbs: Your body’s preferred source of energy. Complex carbs specifically, like whole grains and fiber-rich fruits and veggies, are slower to digest and provide sustained energy.
Proteins: They’re known to be particularly filling, and research has shown that eating high protein foods results in increased feelings of fullness throughout the day, and reduced late-night cravings and food-related thoughts.[2]
Fats: They help absorb and transport fat-soluble vitamins, and slow down the digestion of food, making you feel full for longer.
Now, we’re not talking about counting macros here, but instead focusing on including all three as well as some color for extra fiber to ensure a balanced and satisfying meal that will keep you feeling fuller for longer and avoid the quick spikes and crashes in energy that can come from an imbalanced meal.
Mindful Eating and Satiety
Mindful eating is a way of eating that helps you pay attention to the food you’re consuming and how it makes you feel. Additionally, it can play a HUGE role in satiety! Here are some mindful eating tips you can start incorporating to feel full and satisfied after you eat:
#1: Set your intention for the meal
Eating with intention means eating in a way that supports your body, mind and soul being clear, energized and feeling your best. It’s to eat from a place of deep self love and real nourishment. Ask yourself this: What’s the intention behind eating that specific meal? Are you eating to fuel yourself up before a workout? Do you need energy for a long day at work?
#2: Know your hunger
- Physical hunger: Body’s natural response to needing fuel. It builds gradually, and occurs several hours after a meal.
- Emotional hunger: Seeking food to fulfill an emotional need. It’s sudden and unrelated to time.
- Desire hunger: Commonly referred to as “cravings”, and it usually occurs due to a certain trigger
- Taste hunger: Seeking a specific taste (sweet), or a certain texture (crunchy). We often associate different flavors and foods with emotions and memories.
#3: Limit distractions
Your body perceives distraction as a stress response which activates the sympathetic nervous system. You’re also less likely to be fully engaged with your food and detect fullness cues which makes it more difficult to gauge when you’ve had enough to eat and feel truly satisfied after a meal. So try avoiding watching TV or scrolling through your phone next time you eat.
#4: Notice the colors and texture
Pay attention to the colors and textures of your food. Not only do bright and vibrant colors make food more appealing and enjoyable, they also indicate a diversity of nutrients that can benefit your health!
#5: Practice gratitude
People who practice gratitude tend to engage in healthier habits, such as eating a balanced diet and exercising regularly, which has positive impacts on their physical health. I discussed gratitude and how you can practice it in your daily life in this blog post.
#6: Enjoy the food, company, and experience
Make the most out of every meal. Paying attention to the experience as a whole, beyond just the food, can increase satisfaction after eating. Remember: Food isn’t just fuel… it’s joy, pleasure, connection, and memories as well!
Now it’s time to put this into action! Try incorporating some of these tips into your next meal, whether it be savoring each bite, balancing your plate, or simply slowing down and noticing how you feel.
Remember, feeling satisfied after eating is all about finding what works for you and making it a fun and enjoyable experience. If you’re still struggling to find joy in eating, I’m here to help!
References:
- Yeung, A. Y., & Tadi, P. (2022). Physiology, obesity, neurohormonal appetite and satiety control. StatPearls Publishing.
- Dhillon, J., Craig, B. A., Leidy, H. J., Amankwaah, A. F., Osei-Boadi Anguah, K., Jacobs, A., Jones, B. L., Jones, J. B., Keeler, C. L., Keller, C. E. M., McCrory, M. A., Rivera, R. L., Slebodnik, M., Mattes, R. D., & Tucker, R. M. (2016). The effects of increased protein intake on fullness: A meta-analysis and its limitations. Journal of the Academy of Nutrition and Dietetics, 116(6), 968–983.
