Never Satisfied: What to Eat When Hungry to Actually Feel Full

You woke up, ate breakfast, and went to work-but as soon as you head into that first meeting of the day, your tummy starts to grumble and your energy levels start to plummet. Or maybe you’re not a breakfast fan but in the afternoon you find yourself eating everything in sight to get through the a mid-afternoon energy slump. Or lastly, you’re like me and can’t seem to turn of the snacking sweet tooth in the evening.

If any of these sound familiar, first I want you to recognize that hunger in and of itself is not a bad thing, despite what mainstream ideas tell us. Hunger is literally a biological process that keep us alive and nourished. The problem for many of us is feeling like food and our hunger cravings are literally ruling our lives. If hunger has you moody, skipping certain activities in your day, or just leaves you feeling unfocused, you might benefit from a review of your eating habits.

I know for me, some small changes in when I ate and what I ate made a huge difference in feeling like I was in control of my eating habits… and not the other way around! Let’s dive into what to eat when hungry to actually feel full- little tweaks in your habits are the easiest to make and will also have the biggest impact.

If you feel food and hunger are ruling your life, here are some potential reasons why.

You’re not eating enough calories.

Your first meal of the day should range between 300 and 400 calories. If you’re trying to lose weight, stick with the 300 to 350 range, and if you’re trying to maintain weight, especially if you’re working out, shoot closer to 350 to 400 calories.

This is the perfect amount to fill you up and ensure you feel hungry for a small snack or your lunch. However, don’t obsess about calories since not they all aren’t created equally. Simply use this as a guideline to assess your current eating habits.

Remember, 400 calories from a bowl of frosted flakes is a lot different than the 400 calories found in veggie and cheese omelet. (And if you tune in, I’m sure you’ll quickly notice which one help you feel full and focused.)

The bottom line is that you should feel content or slightly full (not stuffed) after your breakfast- that is if you choose to eat breakfast. There are also great potential benefits for skipping breakfast if you are intermittent fasting.

You’re missing 1 of these 4 things.

What you eat is even more important than how much. Many nutritionists recommend that every meal contains a balance of protein to stave off hunger, carbs to give you energy, and healthy fats to help your meal feel more satiating.

Aim for at least 13 to 20 grams of protein, 40 to 55 grams of carbs, and 10 to 15 grams of healthy fats. (Still feeling afraid of fat? See our full resource about healthy fats here.) Fiber is important too since it adds to that “I’m full” feeling, so make sure your meal offers around six grams.

You’re eating these.

A bagel and cream cheese, toast, pancakes, oatmeal, a bowl of cereal-these are pretty popular breakfast choices, but they aren’t the best for satiating your hunger since they don’t offer all the four essentials mentioned above.

All of these carb based options have my mouth watering but should be saved for special occasions (OR doctored up to include more of the elements it needs- i.e. I add almond butter to my whole grain oatmeal). They are broken down into sugar in your body almost as quickly as pure sugar and then leave you feeling moody and starving when your blood sugar starts to drop.

Loading up on sugary foods such as iced scones, muffins, or some granola bars will also leave you hungry since they offer a quick burst of energy that will soon come crashing down.

If you can’t give up these sweet treats, find ways to make them more filling, such as this recipe for banana bread that includes protein powder and flaxmeal. Or try eating a handful of nuts or avocado to give yourself some fat and protein before loading up on the sweets.

You’re mistaking symptoms for hunger.

Headaches, fatigue, and fogginess can all make you feel the tell-tale signs of hunger, but could actually signal something else entirely.

Feeling hungry can actually mean that you need more sleep at night, you’re coming down with something, you’re dehydrated, you’re PMS-ing, you ate too much sugar, or your blood sugar levels are starting to drop. Take a second to think about how you’re feeling and if you’re actually hungry before you reach for something to eat.

This is exactly why mindful eating can go a long way in helping you eat the right amount of food for your body.

Ways to stay feeling full longer.

Include protein at every meal.

Not only does protein feed your muscles and help them grow bigger and stronger, it also fills you up—and helps keep you feeling full longer.

Since it takes your body longer to break down protein than it does carbohydrates, a breakfast of eggs will leave you feeling less hungry than if you are eating just plain oatmeal with no added protein.

Remember, protein doesn’t have to mean meat. There are plenty of great legumes, dairy products, eggs, and protein powders that you can add to your daily meal routine.

Eat more healthy fats than you think you should.

Think you just need to load up on more nutrient dense vegetables and salads? I mean, what’s not to love about vegetables? They’re packed with nutrients, make you feel good, and as a huge bonus, the fiber in them keeps you feeling full for longer.

BUT, did you know they should be eaten with healthy fats to be properly absorbed?

Just remember to include protein and fat in your meal as well or you will be hungry five minutes later.

Eat your good carbs.

Although it’s true that some people function better on low carb diets than others, when I have a too few carbs in my day I find that my thinking gets fuzzy, my energy drops and I definitely don’t have the energy I need to have a kickass workout and work day.

Carbs are not necessarily evil and they’ve received a lot of flak lately. But just like any food, not all carbs are created equally.

Carbohydrates like sweet potatoes and whole grain quinoa are packed with nutrients and other good stuff, so combining those with your protein and fats will make for a much more satisfying meal in general. 

Food is fuel.

Remember, eating well and staying full throughout the day is what’s going to give you the energy and motivation you need to dominate your workouts and life.

There is no such thing as the “right way” to eat. But tuning into your body and recognizing when something needs to change to improve your quality of life can be huge. Some people need more calories, more snacking, fewer carbs, more carbs… it all depends on your unique makeup.

With the right fuel, you can focus better, feel more emotionally stable, and have the energy you need to get through each day.

Review this article and try choosing one area that you can change to get started. Then, stick to it for 30 or more days to make it a habit and build from there. As always, consistency is always key to gain momentum.

What small change can you make to your diet today to your improve your overall quality of life?