Four Factors for Fullness Print

Listen to my monthly radio program with Angela Kokott, host of Calgary Today for our segment, “You are what you eat” to get the goods on healthy eating.

 

Weight loss tips for hunger managementQR77 radio

With so much conflicting information on weight loss it can become overwhelming to know what to eat. Rather than thinking about changing everything at once (which surely leads to frustration and little success), here are “four factors for fullness” that have helped many of our clients manage satiety for their weight loss efforts.

#1 Protein

SteakProtein found in meat, poultry, fish, seafood, eggs, legumes, nuts, nut butters and dairy foods help to sustain energy and fullness. A carb heavy meal (such as simply toast and fruit for breakfast) is not likely to keep you full. This can leave you sleepy, craving sweets or savory foods soon after and set you up to eat again soon. A meal should last you 3-5 hours and if it does not, one possible reason is that protein may be lacking.

Ensuring you have enough protein doesn’t mean that you should skip carbs. There is a key difference between being full and being satisfied. One simple way to think of this is that protein helps with “stomach fullness” and carbs help with “brain satisfaction.” The best, balanced meals for satiety include a mix of both carbs and protein together.

#2 Fibre

You’ve likely heard that fibre is good for “keeping you regular” and improving overall digestive health. Specifically for weight loss we know that fibre can sustain fullness longer than refined foods. Think about the difference in how you feel if you ate a light rice based cereal with limited fibre versus cereal that contains a substantial amount of bran. Fibre is found in foods such as bran-based cereals, whole grain breads, brown rice, quinoa, legumes, nuts, veggies and fruit.

You probably heard the message “avoid white foods.”   Keep in mind the guidelines issued by Health Canada are actually to consume at least half of your grains as whole grains. This means there is still room for some of your favorite refined grains or so-called “white foods”. Note that one of the most successful ways to sustain long-term weight loss is being able to save room for your favorites and avoid feeling deprived.

#3 Volume

If you are trying to lose weight, chances are you are shrinking down the portions of higher calorie foods on your plate. This can leave your plate looking small and unsatisfying. One of the most important ways to help ensure you feel full at meals is to increase the size of your vegetable intake. Veggies can help fill your stomach without adding extra calories. An entire English cucumber has less than 50 calories!

If you struggle to eat enough veggies and fruit thinking about having two types at one meal rather than only one. Food psychology studies have shown that you will eat more when there is more variety. If you are having steak/fish, rice and carrots for dinner add sliced tomatoes or a tossed salad to increase volume without adding extra calories.

As with everything in life, balance is key. A meal exclusively based on veggies will not supply enough energy or fullness to sustain you and can lead to overeating later. As a rough rule of thumb, aim for half the plate veggies/fruit, a quarter plate of protein rich foods and a quarter plate of grains or starchy foods.

#4 Temperature

Why is it that even if matched for calories a sandwich may be less filling than leftover stir-fry for lunch? For many of us, warm foods are comfort foods.

Mid-afternoon can be a hungry time of the day for many people since the gap between lunch and supper is often a longer one and energy levels and motivation begin declining as the day goes on. If you are finding raw veggies and dip or a fruit is simply not enough and you are walking through the door “hangry” (hungry and angry mixed together), think about having an afternoon snack that is warm in temperature. A warm cup of hot cocoa, tea latte or latte may be more satisfying than cold yogurt or milk. Vegetable soup may offer more satiety than raw veggies or a salad.

At your hungriest times of the day think about where you can add something warm to increase satiety.

Click here for a printer-friendly PDF of this article

About Andrea Holwegner

CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker

Andrea the «Chocoholic Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. Andrea and her team really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Andrea is an excellent teacher and motivator. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This