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A sustainable diet is all about feeling satisfied on less calories. Knowing when to stop and tricks to help gauge when you are full are helpful to keep your hunger and cravings at bay. Research has shown that eating too often such as six times per day can make you feel hungrier. Splitting up calories into six meals means you're having tiny meals that don't ever really satisfy you and you're constantly left wanting more. When you eat too frequently you're also constantly thinking of food which changes our relationship with food. You want to make sure that you eat enough and regular enough to keep you from getting hungry all of the time, decrease your cravings and be satisfied.
Everyone is different and is up to you to find out which frequency works best for you. It could be two large meals a day, or smaller, less frequent meals like three or four a day. You need to find out what type of eater you are. Once you've done that, implement the eating schedule based off of how many calories you should eat a day. Now that you know how much to eat and when, let's look at what "eating regularly" means to you specifically.
Satiety Scale
Use an eating scale from 1-5 to determine how full you are after a meal.
Scale
Famished
Hungry
Neutral
Satisfied
Fueled
Stuffed
Uncomfortable
You want to stay in the region of 3(neutral) to 5(fueled). This is a sustainable way to lose weight without constantly being hungry. A good way to feel more full on less calories is to use the principle of volumetrics where you focus on the high volume foods with low calories.
Still hungry
Sometimes you reach your calorie goal or are getting close to it by the afternoon and are still hungry and feel like you're not eating enough. First thing to do is differentiate whether you are hungry, bored or just craving food. Ask yourself "would I eat broccoli right now?" If the answer is no, you're most likely just emotionally hungry. If the answer is yes, then you're probably actually hungry and here some good tips to help satiate you.
Protein
Get you're protein in. We're talking lean meats, poultry, fish, beans, lentils, eggs and tofu. Whole foods are ideal, however if you're in a rush, a protein shake will do just fine. Make sure to get as little ingredients as possible. Premier protein is a great option. Make cottage cheese, Greek yogurt, seeds, nuts, hard boiled eggs, beef jerky your go to protein snacks. Need a refresher on why protein is so important? Click here.
Water
Fiber
Not hungry enough
If you're on weight loss medication, sometimes it works too well and you're not meeting your calorie goal. This is a real threat to weight loss, because it can slow down your metabolism making it harder to lose weight. It also prevents you from getting the proper vitamin and minerals you need. Remember, food is fuel that we need to survive. Speak to your provider to decrease your dose and follow these recommendations.
Multivitamin
Take a daily multivitamin to supplement any possible vitamins and minerals you may not be getting enough in your diet.
Nutrient density
Balanced diet
Action Steps
Don't just read this and go on with your day, take action and implement it in your weight loss journey. It will require you to be mindful when you eat. The next time you eat, see how you feel after the meal. Be aware of your satiety and stay in the region of feeling neutral to fueled. Listen to your body's cues.
Fun Tip
It's called the 20 minute rule. It can be implemented two ways. The first is to take at least 20 minutes to finish a meal. The slow place of eating gives your body enough time to signal to your brain that you are full and prevent over eating. The second is that before getting seconds, give yourself at least 20 minutes. Chances are by the time the 20 minutes is over, you body has already signaled to your brain that you're satisfied.
A sustainable diet involves feeling satisfied with fewer calories by understanding when to stop eating and using tricks to gauge fullness. Eating too frequently, such as six times a day, can lead to unsatisfying small meals and increased hunger. Finding the right meal frequency for you, using a satiety scale, and prioritizing high-volume, low-calorie foods can aid in sustainable weight loss. The "20-minute rule" suggests taking at least 20 minutes to finish a meal or waiting 20 minutes before getting seconds to prevent overeating.
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