Full but not satisfied? | Plantbased diet | Nutritionpost

A question i have recieved numerous times over the years is, “i never feel satisfied after eating”. This is especially related to a plantbased diet.

This is something i have felt before… where you feel a physical fullness and not really that you are hungry, but you aren’t satisfied. Something is missing.

And the fact is… there most likely is something missing from your diet in total which is giving you that feeling of not being satisfied.

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Many people who ask this question i have noticed are either 1) eating very restrictive diets with very little food, or 2) eating big portions but alot of vegetables either raw or cooked.

To feel satisfied after a meal it is not just about eating a huge volume of food or feeling physically full, but it is about getting in all the food groups and even different textures and tastes help with satisfaction.

Example, if you eat a raw food meal that is mostly salad and watery vegetables you will be lacking in both healthy fats and protein and even relatively low on carbohydrates and salt (unless you season with salt). So even if you feel full from the huge salad you ate, you haven’t actually gotten alot of energy into you and neither have you gotten energy from all the macronutrients.

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And the same goes if you eat a monomeal example just fruit, or just potatoes, or even eating a simple meal like beans and rice may leave you feeling unsatisfied but full. And that is because you are lacking both in macronutrients but even different tastes and textures that can help satisfy you.

So first off… eating a monomeal or rawfoodsalad from time to time is not a problem, somedays you just want a fresh salad for a meal or you just want to eat fruit. You don’t have to have all tastes, textures and macronutrients in each meal. The important thing is what you do overtime. So even if you just eat fruit for a whole week or just raw food for a whole week it is “ok”… maybe not the most optimal nutrition and in the long term can cause issues with nutrient deficiencies, digestive issues or huge cravings which i will talk more about below.

If you are eating restrictevly in some way, whether it is retrictive in food groups or restrictive in calores, or both… eventually you will begin to get cravings. You won’t feel sastisfied after a meal.

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So if you are in this situation, my best recommendation is to:

1) Eat varied with foods. Eat from all food groups meaning you get carbs from example oats, beans, lentils, whole grain bread and pasta, rice, quinoa and the list goes on

2) You get protein from ex: tofu, seitan, tempeh, beans, lentils, peas, oats, soy protein etc

3) You get fat from healthy sources such as: avocado, nuts, seeds, rapeseed oil, olive oil

Eating more regular meal times and not eating huge amounts of low energy, high volume foods such as salad/raw vegetables, and instead making sure to actually eat foods that provide more energy and different flavours can give you more satisfaction after a meal.

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Remember that fats provide you with energy which is needed for a healthy body, but also help you feel full for longer. Not to mention it adds flavour to your meals. (Read more about why you need fat here)

And protein is important for your whole body and even to help you feel full (which may not be the actual problem when you feel full but not satisfied. However, protein can also help you feel more satisfied after a meal as it adds essential nutrients and energy to your meals) (More about protein here &food combining as a vegan )

And carbohydrates provide energy, nutrients and fiber and can leave you more satisfied than  if you example eat zoodles instead of noodles or use cauliflower rice instead of rice . By cutting out carbs you also cut out important vitamins and minerals and you lower your energy intake which can leave you feeling unsatisfied and hungry. Of course… for some situations maybe cutting down on carbs a little or doing 50/50 rice and cauliflower rice or 50/50 zoodles and noodles maybe beneficial, but completly cutting out carbohydrates for a long period of time is not recommended. Post about: carbs and why we need them

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And lastly… adding more textures to your meals can help with satisfaction, as well as combining sweet and salty. Granted, not everyone likes sweet and salty in the same meal… but sometimes if you eat a very sweet meal you may notice you crave something more savoury and salty afterwards. Thoiugh this is individual, not everyone gets salty cravings after a sweet meal.  However, note… constantly having sweet cravings can be a sign of not getting enough energy or carbohydrates, or maybe you are not getting enough sleep. (Post: Constantly craving sweets and chocolate )

So, to end this post. Look over your diet and how you eat….. are you lacking in a food group? Are you eating high volumes of food but very little energy? Is there a certain taste that is lacking from your diet (salt, sweet, bitter, sour, umami)?

Hopefully this post helps you and don’t be afraid to change your diet or way of eating and see if that works better! If you constantly have cravings or you never feel satisfied after eating, then you need to make a change to your diet or look over how you eat and see if something is missing!

Other posts that may be relevant:

Craving meat? Sign of deficiency?

Scared of eating vegan becuse of the higher carb intake?

Scared of eating vegan becuse of the higher carb intake?

Intuitive eating: Is it really intuitive eating if….? | Nutrition post

Intuitive eating…. that should be the eating goal for everyone. However intuitive eating is sort of trendy now… but people seem to forget what intuitive eating actually is. It means listening to your body. Eating when you are hungry, stopping when you are full. It’s mindful eating.

Intuitive eating isnt for everyone, especially not if your hunger and fullness feelings are messed up due to example stress, illness, periods of restriction or binge eating. But also if have very disordered eating and mindset towards food then maybe following a meal plan made by a dietitian is better until you are in a better place physically and mentally to begin trusting your body.

I began thinking about intuitive eating and how it may not be as intuitive as we think/want it to be. Because whether we want to or not… we are all affected by media and different food rules, guides, tips and recommendations. We may not follow them consciously but in the back of your mind they are still there.

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I no longer do these things, but here are some of my thoughts…. is it really intuitive eating if:

You drink liquids before and after your meal to fill you up more?

If you make sure to have veggies with your meal because it’s recommended even if you aren’t craving them for certain meals?

If you make sure to eat a protein source with all your meals because that’s whats always recommended?

If you don’t add salt to your meal because you don’t think you should use salt?

If you eat the dessert/cake/cookies just because it’s there but you aren’t actually hungry?

If you make yourself wait x time until you eat again even if you’re still hungry?

If you choose a high protein/low carb/low fat option even if that’s not actually what you want?

If you skip meals to compensate for certain meals you know you will eat later?

If you eat meals at certain times despite not being hungry?

If you eat even when you’re not hungry? If you don’t eat when you are hungry?

These things aren’t intuitive eating… not according to me. There are still food rules, certain eating times, compensation and too much thinking involved when to eat/what to eat etc

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Of course eating vegetables and eating a protein source with all your meals is recommended. But if somedays you just want pasta and tomato sauce or potatoes and guacamole it’s ok. If that is what your body is telling you. Because your next meal may be more balanced… but also your body should send signals of certain foods it knows it needs.

And like mentioned, intuitive eating isn’t for everyone. Somedays you just got to force yourself to eat even if you have no appetite. Or example if you have a weightloss or weight gain goal, then you may need to eat more/less than what your body signals send. Or if you have an illness/recovering from an illness that affects your appetite or hormones, then you may not be able to eat according to your bodies signals because you will end up eating too little or too much.

But also if you example only eat and crave chocolate, pizza and cookies then you may need to follow certain recommendations and guides to eat a more balanced diet. Then “just follow your signals and body” may not be the best recommendation if that means someone will eat a very unbalanced diet.

It is also important to be aware that as humans, we are affected by our emotions. We are affected by stress, anxiety, feelings, situations which all affect our hunger and fullness feelings and how much we eat. It is easy to just say “don’t treat yourself with food” or “don’t eat due to emotions” or “don’t overeat/undereat when you’re stressed”. But we are just humans and no matter how intuitive we want to eat, sometimes our body sends us wrong signals or our mind/emotions interferes with the signals. Or example if you are very nervous, anxious, worried, stressed that can make you undereat/overeat. Even illnesses like IBS can impact your hunger/fullness feelings and the ability to eat intuitive and trust your body.

Intuitive eating isn’t always possible. I mean as an example -if i meal prep and have meals planned i can’t always just go buy food everytime i get a craving. As well as if i am at work and maybe don’t have enough food or enough time to eat then maybe i might not be able to eat as much as i wanted at that time.

However for me intuitive eating means that i maybe eat more of my meal prepped food if i am still hungry. Or maybe my body is calling for more vegetables or more potatoes and then i eat that.

Intuitive eating is different for everyone. And like i said…. we’re all influenced by different media and that affects our food choices and intake whether we are conscious of it or not. I mean me just writing a post about intuitive eating is me reflecting and analyzing over my food and food choices when in reality food intake should just be free from rules and mindful.

Which brings me to a last point…. mindful eating in connection with intuitive eating. I usually watch YouTube or series or use my phone when eating, which infact can make intake less intuitive and less mindful. Because when you just sit and eat with no distractions you are more in tune with your body and signals compared to if you distract yourself.

I don’t always eat intuitive, i sometimes eat more than my body/hunger signals tell me just because the food is so good. Or sometimes I’ll eat a cookie or cake just because i have it at home and not necessarily because i crave it. But for me that is also balance and part of my healthy diet/intuitive eating.

This is just my thoughts and i have more posts/advice about intuitive eating on a previous post HERE

Intuitive eating pdf
Intuitive eating quote
Intuitive eating
How to eat normally
The healthy version of intuitive eating

How did i learn to eat intuitive

Learning hunger and fullness feelings – always feeling the need to eat

Helpful posts about extreme hunger, hunger and fullness and intuitive eating

Also wanted to share this from a previous post, HERE. Healthy version of intuitive eating:

There is none.
THERE IS NO “HEALTHY VERSION OF INTUITIVE EATING”. Don’t do it. It will backfire.
Wanna know why? Because what you are really saying is: I am going to try and, like, trust my body. But I, like, can’t ever really trust my body. Obviously, so I’m gonna like fake trust it and, like, listen to it but only let it eat, like…. healthy foods.
No!
Your body will know what you are doing. And the part of your mind that you think you are tricking will know what you are doing too!
You cannot do the healthy version of intuitive eating, because intuitive eating is the healthy version of eating.
And it is healthy, even if you are eating lots of brownies.
It is healthy because it is free and curious and pleasure based.
It is healthy because it takes your eating controls away from your mind, and gives them to your body.
It is healthy because even if you are craving foods that you decided before were “not healthy” (or that anyone would tell you are “not healthy”), letting go of fear of food is immensely important for mental health.
Mental health is immensely important for physical health.
Learning to trust your body is the healthiest thing you could do.
But not even that, the idea is to neutralize all foods. Cravings have less power when they are allowed. Irrational cravings do not exist when they are allowed. They become neutral.
Your body knows what it needs. Your body needs calories. And your body needs to know it can eat.
Intuitive Eating is not about eating the smallest amount possible. Or being “so in tune with your body” that you only need to eat celery and goat keifer and sunlight.
No, intuitive eating allows you to EAT. For God’s sake EATEat the things that nourish you and please you. The things that make your mouth water and that you only let yourself eat in your dreams.
That is the food your body is asking for.
And anyway, you’re never gonna really crave Kale til your body and mind both believe that it can also eat cake for dinner whenever it wants.
Fuck. IT.”

Nobody can eat according to hunger 100% of the time. Mostly, you should eat because you’re hungry. Sometimes, you eat because something is fantastic, even if you’re full. And always, you eat what your body wants. Always.
At first, eating intuitively was hard. I had to think about it a lot. But now? I don’t really think about it at all. I feel free.
I no longer have to measure out every tablespoon of food. I don’t have to track everything in a stupid weight loss app on my iPhone. I don’t have to count and weigh and measure and go to sleep hungry. The food that I eat isn’t classified into “healthy” or “not healthy” categories. I just eat and I’m happy.
My body image is better than it’s ever been and I love it.
Intuitive Eating, My Style “

“Real food” vs “fake food”

Food…. there are so many labels and rules and names for food. Good and bad, healthy and unhealthy, clean and unclean and now real vs fake.

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It is easy to use these names because let’s be honest, we all know that a banana is “healthier” than a deep fried snickers bar, but if the only thing you are eating is bananas compared to having a balanced lifestyle and you eat a deep fried snickers bar once, then that only banana diet is most likely unhealthier than a more balanced diet.

And the clean vs. unclean food….. i’ve never really understood? But i am guessing the clean foods are the ones that are unprocessed, don’t have e numbers or additives or preservatives. But the truth is, those foods are added for a reason…. they preserve the food and even fruit is often sprayed with chemicals to keep pesticides and bugs away, and most food has salt or other preservatives so that it actually lasts, that doesn’t make it a bad or unhealthy food.

And then the food terms i have recently gotten irritated over, real food vs fake food. What does that even mean? Apparently there is a book written about this, but i have not read the book or the summary of the book so i have no idea what the author defines as real food or fake food.

But what is fake food? Food that is indigestible, is plastic or just whatever that isn’t supposed to be eaten such as plastic vegetables or for example the cakes and pastries in cafe windows that often aren’t edible because they are coated in something to preserve them. Or maybe you could even define meat as “fake food”, because really it shouldn’t be food…. but i guess that’s a definition you get to make for yourself.

Processed food, sugary foods…. it is not fake food, it is still food. Should your diet be based on just these foods? No. Do i recommend eating them? If you enjoy them, eat them in a balanced way but they don’t have to be a part of your diet… you can make your own versions, but you dont have to cut them out completely if you enjoy them.

Upon googling, i did see that one definition of fake food was food that says it contains something but contains very little of it or non at all. For example the crab meat that most often isn’t crab and is usually just a mix of white fish, or the fresh blueberry smoothie that only has 2% blueberries or the minced meat which is made from horse instead of cow. I can understand if these get labelled as “fake food” or something similar because the contents of the package/food is not what it claims to be and that is deception and wrong, but then it is more “wrong labelling” or “false advertising”, because the food is still real, just not what the package claims it contains.

I don’t like labelling foods, even if at times it makes it easier when comparing different foods or like mentioned above… when you know that the nutritional value in one food is better than the other then it is easy to say that it is better and/or healthier for you. But no one food will make you healthy or unhealthy, just like no one food will make you gain or lose weight, it is all about eating foods in balance. Sure, some foods have a better nutritional value compared to others but as long as you aren’t only eating foods with low nutritional value then you will be fine.

Skip the labelling of food and just see it as food, it is neither good nor bad unless you have an illness or allergy so that you can’t digest or absorb the food.

This is my thoughts on real food vs fake food and other labelling of food. 

I can understand if people want to say that only “whole foods” (once again, what does that label even mean? What definition does it have? Are the other foods called half foods then? non whole foods?), such as the food that comes from trees and plants and grow from the ground and arent processed or GMO, that those are “real food” because no one has done anything to effect them. However the truth is that now a days the only non chemical foods you will get are the ones you grow yourself and then you are most likely going to need to use pesticides anyway to keep insects away. There is nothing wrong if you want to focus on these foods, and instead i encourage you to have vegetables, fruits, grains, legumes, wheat as the base of your diet but that doesn’t mean that the other food is bad, unhealthy or fake just because it is made in a factory. For example frozen vegetables and fruits, they are all pacakged and cleaned in a factory, that doesnt make them less of foods just because they have been processed in factories!

No more labelling of foods!

What is your opinion on this and the labelling of food? 

 

Tofu – Why eat it?

People who say they don’t like tofu, i just think…. You’ve havent eaten it the right way!

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Tofu is one of those foods which you can do so much with and flavour and marinate in so many different ways, just because you don’t like one style doesn’t mean you don’t like it prepared another way. You can eat tofu scramble, baked tofu, fried tofu, breaded and fried tofu, grilled, in desserts such as mousse or cheesecake, as tofu halloumi, make a tofu omelette,  in spring rolls, marinate in all different ways!

Tofu is a great food to eat for both vegans and non vegans, it’s rich in iron, calcium and protein (contains all 8 essential amino acids so is a complete protein source)!

Tofu is made from soya so if you are allergic to soya then tofu may not be the best option for you, but there are other great vegan protein options you can still eat. Also the debate where soya lowers testosterone and can unbalance your hormones or cause thyroid problems

Acccording to Jo Lewin – Associate Nutritionist, “Tofu contains phytoestrogens called isoflavones – a group of chemicals found in plant foods. They have a similar structure to the female hormone oestrogen and therefore mimic the action of oestrogen produced by the body. They naturally bind to oestrogen receptor sites in human cells including breast cells “. As oestrogen is the female hormone, some men don’t want too high soya intake. However it isn’t something you should worry about and unless you have a history of thyroid problems in your family you shouldn’t worry about consuming soya – but once again, everything in moderation, you don’t need to base 100% of your diet on soya!

Also a note: “Tofu and all soya products contain large amounts of oxalate. Individuals with a history of oxalate containing kidney stones should avoid over consuming soya products.  Women who have or have had oestrogen-sensitive breast tumours should restrict their soya intake to no more than four servings per week.” Source

My suggestion – incorporate tofu into your weekly diet and try different ways to eat it and see if you can find some way of preparing it that fits your tastebuds! It’s a way to get some vegan protein into you and hopefully limit your consumption of meat!!

Also, usually asian shops sell tofu cheaper than the standard food store, so check those out if you live close to one 🙂

What’s your favourite way to eat tofu? 🙂

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How to increase healthy fat intake. Nutritional advice

Continuing on from my previous post, what are fats and why do we need them, i thought i would answer the question of how to increase your fat intake.

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So now you know what healthy fats are and why we need them, but how do you actually eat more of them?

First off, everyone feels best eating different amounts of carbohydrrates or fats. Some people feel best with a moderate fat intake and higher carbohyrate intake and vice versa, but you need both macronutrients for an overall healthy diet and body and mind!

My tips would be to vary your fat sources so that you don’t just eat one type of nut or use just one type of oil, but instead different types so that you don’t get far too much Omega 3 or far too much Omega 6 in your diet.

Tips:

Nuts, nut butters, seeds, tahini!

Chia pudding – you can vary what flavours you use for the pudding as well as the toppings!

Hummus – real hummus contains alot of oil, so eat some vegetables with hummus or add it to a salad!

Add oil such as flax seed oil (good for vegans to get omega 3), walnut oil, olive oil as a dressing to your salad or when you fry your food.

Guacamole!! 

Make nut/seed crackers i.e its just different seeds, some oil and corn flour and you have a delicious snack!

Make smoothies and add nut butter and/or oil to the smoothies ex flax seed oil (note, don’t overdose on flaxseeds or flax seed oil because of the cyanide in them)

Make an avocado dressing for your salad.

Make your own pesto – store bought ones often contain parmesan.

Add tahini to your sweet potato or as a topping on salad.

Peanut butter and jam sandwiches.

Oven roast vegetables and use olive oil.

Raw balls/bars – use different nuts and seeds!

Add seeds, nut butters etc to your oatmeal/yohurt/chia pudding.

 

And if you aren’t vegan you can eat salmon and mackerel to increase fat intake, but my recommendation is of course a vegan diet and vegan options/food!

 

Hopefully this gives you some ideas on how to increase your fat intake if you aren’t eating enough fats!

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