Who doesn’t love that satisfied, full feeling after a meal? The good news? You don’t have to overeat to get it. With the right food choices, you can nourish your body and feel full for longer.
Here are 8 simple tips to help you feel satisfied after eating — without going overboard:
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Go for fiber
Whole grains, legumes, veggies, and fruit are rich in fiber. They take up more space in your stomach and help digestion too. -
Power up with protein
Lean meats, fish, eggs, dairy, nuts, and seeds help keep you full and support muscle maintenance. -
Add healthy fats
Think avocados, olive oil, nuts, or fatty fish — they help you feel full and provide essential nutrients. -
Eat slowly
Give your body time to register fullness by chewing thoroughly and not rushing meals. -
Drink water first
Thirst is often mistaken for hunger. A glass of water before eating can help you make better choices. -
Choose low energy density foods
Veggies and some fruits are low in calories per gram — so you can eat more volume with fewer calories. -
Serve smaller portions
Use smaller plates and bowls. It tricks your brain and helps prevent overeating. -
Plan your meals
Planning meals and snacks ahead keeps you on track and helps avoid impulsive eating.