4 Tips to Stay Full For Longer  — Keep It Cleaner

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4 Tips to Stay Full For Longer 

 1. Eat Enough 

If you are chronically undereating, you are going to be hungry. Our bodies require fuel in the form of food, in the form of calories, in order to perform their daily tasks, tasks like breathing, thinking and exercising. If you aren’t fueling your body adequately it will increase hunger signals to remind you to eat more. The answer may be simply that you need to increase the amount of food you eat, and not just from leafy greens that don’t provide calories, from nutritious, calorie dense foods. 

2. Add Volume 

In contrast to the above, if you are always eating foods that don’t provide much volume you might find that you are eating enough from a calorie or energy perspective but not from a volume perspective. Adding more fibre rich, bulky foods like vegetables, fruits, legumes and wholegrains can help to bulk up meals and keep you full for longer. 

3. Add Protein 

Protein is one of the most satiating macronutrients. Try adding some protein in the form of lean animal protein like fish, chicken, lean meat, or dairy or plant proteins like tofu, legumes or lentils to each meal and snack. 

4. Don’t Restrict  

Both psychologically and physically. Cutting whole food groups like carbs, or even telling yourself you can *never* have chocolate again can lead to feeling physically and psychologically deprived which can increase sensations of hunger. Remove the restrictions and focus on balance.  

Marika Day

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