Top 6 Strategies to Feel Full by Eating

Less by Matt Weik, Everybody wants to eat as much as they want to eat. We tell ourselves that we're hungry and that we need a big ol' burger with two extra pounds of guac and chips on the side. But for some people, eating these foods won't do much more than keep them fuller longer.

Here are a few ways to do that.

1.) Eat a high-fibre meal.

Fibre is a type of macronutrient (which I'm very fond of by the way) that absorbs water throughout the day and builds up in your blood. This causes your blood to have a more "happy" blood sugar balance and keeps you from being hungrier. It also allows your body to use a smaller amount of food for energy.

This has lots of potential health benefits for you. Foods that are high in fibre include whole wheat bread, an English muffin with peanut butter, oatmeal, or fruit.

2.) Have protein and non-starchy vegetables.

Having at least 30 grams of protein in your diet each day is one of the best ways to fill you up. In fact, when you have a high-protein meal, you'll most likely feel full after only half of it. Take a look at the menu below for some protein and non-starchy vegetables that you might not have thought of eating together.

That way, you can maximize your nutrients while still getting the fat you need. I'm a big fan of chicken breast with a side of vegetables and non-starchy vegetables for dinner. Broccoli and tomatoes Carrots and cauliflower Cauliflower and broccoli Lettuce and tomato 4 oz.

fish (cod or salmon, salmon or tuna, halibut, or shrimp) 6 oz. egg white 3. Eat-in small portions. My friend Mark's diet is full of vegetables. And he eats them multiple times throughout the day, which is a recipe for success.

Take a look at the below menu, he eats a lot of fresh veggies in small portions throughout the day. The way he describes it, he is hungry as soon as his stomach is full and then is full to the brim at the end of the day. When you eat a lot in small portions throughout the day, you fill up your body with nutrients, you're satiated, and then you just don't feel hungry later on in the day.

Breakfast Fruits (apple or orange) Egg whites 1 banana Lunch Juice (0 grams of sugar) Broccoli or broccoli salad 4 oz. fish (cod or salmon, salmon or tuna, halibut, or shrimp) 6 oz. egg white 1/4 cup or so of white beans Snack Broccoli, cauliflower, or lettuce with hummus These recipes will provide your body with an excellent source of nutrition.

In addition, a lot of fruits and veggies are good sources of fibre, which will help to keep you full. Remember, your body is still growing during your 20's and 30's, and at times you want to consume more calories while trying to keep your calorie count low (especially if you're trying to lose weight). A high-fibre diet will do just that for you.

3.) Boost your gut health by avoiding sugar.

If you're a bread lover like myself, I can easily see how a diet heavy in bread would cause you to feel a little hungry and would lead to you grabbing some sugar-sweetened junk food from the vending machine and munching away. If that's you, you might want to reduce the amount of sugar you're consuming.

It's not that it isn't good for you to consume high amounts of sugar, it's just that it won't have the same effect as if you would consume it in small amounts. This will help your body convert sugar into energy more efficiently. Your blood sugar will also be balanced better.

To start off, you need to eat your veggies. A lot of people won't want to eat them because they're mushy. But no matter how hard you try to eat your veggies, they still may not taste as good as fried, sugary bread. Eat your vegetables first and only after you've eaten your bread and sugary dessert. The last thing your body needs to deal with is empty calories right away.

Take a look at the below sandwich recipe. It doesn't have a lot of calories because it has vegetables. Egg sandwiches Egg whites Green peppers Onions 3 small tomatoes Mayonnaise Salt and pepper 2 slices of bread 2 slices of American cheese 1 slice of bread 1 tbsp. mayonnaise Preheat your oven to 400 degrees and spread your bread with a little mayo.

Top each slice of bread with one small tomato, a slice of American cheese, and green pepper. Then take a slice of bread and spread your egg whites on it. After that, you can put your other slice of bread on top of the egg whites. Add a slice of bread and top with the other slice of American cheese.

Then finish it off with the green pepper, salt, and pepper. The bread will hold it all in and you'll get a filling sandwich that won't break your calorie count for the day.

4.) Reduce your sodium intake.

The average American eats 3,000 mg of sodium per day. That's more than half of their recommended intake. A lot of Americans are not eating enough, and when you consume excessive amounts of sodium, you can definitely start feeling tired.

That's why reducing the amount of sodium you're eating is a great way to increase your energy and keep you feeling great throughout the day. The ideal amount of sodium that you should be consuming is 2,300 mg per day.

To find out what your daily sodium intake should be, simply measure out how much salt you are consuming each day. Multiply that number by 2,300 and you'll know your recommended sodium intake.

The best way to reduce sodium intake is to simply swap your salty snacks with some sweet, salty alternatives. These include things like pretzels, chips, and pretzel bites. Even though they're more unhealthy than your typical candy, they still pack a big taste and will still provide your body with the sodium it needs to function properly.

When you go into the store and start buying junk, you may be tempted to eat it all in one sitting. Just grab a few bags of these sweet and salty alternatives and you'll never be tempted to go back for seconds.