How to Stay Full and Eat Less

Having the right combination of protein, carbohydrates and healthy fat at a meal can help maintain satiety and reduce cravings.  Eating fibrous carbohydrates in the form of green vegetables will provides lots of fiber and benefits to the body including filling up the stomach, aiding in digestion and elimination.  Our bodies need protein to thrive and it best to consume protein with carbohydrates like grains, legumes, fruits or vegetables to reduce insulin spikes and mid-day burnout. There are great sources of meat, fish and vegetarian protein to choose from.  Many people shy away from fat however fat is an excellent source of fuel and a great flavoring on our food.  Avocados, nuts and olive oil are just some examples of fat sources. Here are some suggestions for food combining below. 

Oatmeal with flax seed or almonds and whey protein

Chicken salad with avocado

Rice with salmon and broccoli drizzled with olive oil

Snacks such as humus with cucumber and carrot sticks or celery with peanut/almond butter or cottage cheese with pineapple/berries


“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”

Ann Wigmore

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