4 Foods To Keep You Fuller For Longer

Have you ever consumed a couple of consecutive big meals just to feel hungry 40 minutes later?

Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index.

In this article, we’ll explain the importance of high satiety foods, and we’ll also give you a list of our 4 best picks in that category!

So, Why Is Satiety Important?

The modern-day market offers a variety or rather, an abundance of food products to choose from.

However, the thing is that the tastiest foods also happen to be more processed AND least satiating.

With poor nutrient profiles, these processed products simply satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.

When you’re not meeting your nutritional needs, well, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs.

That is to say that processed foods are NOT inherently fattening but instead, they make you eat a lot more which therefore leads to inevitable weight gain.

Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function.

What Actually Brings Satiety?

Every sensation or bodily signal in the body is closely related with the balance of certain hormones.

Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.

The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat.

For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.

Remember that a hungry mind won’t be able to focus on other, also important tasks you have.

Stay satiated!

The 4 Most Satiating Foods

Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!

1.    Beef

As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.

Beef and other red meats happen to be abundant of both nutrients, so including them in your nutrition plan is a good bet!

If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!

It works.

2.    Nuts

Cashews, almonds, walnuts and other nuts are so dense in energy that just a 100g of them can keep you full for hours on end.

Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will not only keep you full, but also provide your body with the nutrients it needs.

Don’t be nuts, eat nuts.

3.    Eggs

If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!

Eggs are good as a standalone meal, or can be made an addition to a bigger meal, to make it complete!

Furthermore, they can be enjoyed in a variety of forms, such as an omelette, scrambled, or even over some rice in japanese style!

4.    Potatoes

Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…

That’s right! Potatoes are, in fact, the most satisfying food a human can eat!

Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours.

Final Thoughts

One of the most important aspects of your nutrition plan is to make it actually satiating!

If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.

Make sure to include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!

For help or questions creating your own personalized nutrition plan to reach your goals, visit www.hybridathletetraining.com

How Important Are Micronutrients?

In the modern-day world, we are constantly blasted with often contradicting information about nutrition.

Some people swear by the importance of protein and animal products, while others tell us it’s all about the caloric balance.

Now, because fat, protein and carbohydrates are taking the majority of the attention, one thing remains quite ignored…

That is namely, the importance of micronutrients, which is the topic of discussion for today!

So without further ado, let us go in depth on micronutrients and discuss what they are, what they do in the body and what the best sources are!

Macro VS Micro

So what exactly is the difference between macronutrients and micronutrients?

Well, as the names suggest, macronutrients are the primary nutrients our bodies need in big quantities - Protein, fats and carbohydrates.

These nutrients provide caloric value and are needed to sustain a healthy body weight and physiological functioning.

On the other hand, micronutrients do not really have a caloric value, but are just as important, due to their role in a variety of important processes all around the body.

Micronutrients include phytochemicals, vitamins, minerals and last but not least, antioxidants!

The body needs these nutrients to sustain the production of a variety of enzymes and hormones, which relate to the overall healthy functioning of the organism.

Micronutrient Deficiencies

Though the body needs micronutrients in small amounts, their absence quickly surfaces with a flurry of unwanted side effects.

For example, a magnesium deficiency can cause you to:

1. Have bad sleep
2. Crave sugar
3. Cramp
4. Be unable to focus on the task at hand

Vitamins and minerals are an important part of human nutrition, mainly because they help kids grow healthy and strong, while adults can reap the benefits of sustained health.

Fortunately enough, micronutrient deficiencies are generally easy to diagnose and can be seamlessly treated with various supplements and foods.

Common Micronutrient Deficiencies

With the abundance of nutrient-poor foods that many people survive on, micronutrient deficiencies are quite a common thing!

Here are the most common micronutrient deficiencies found in humans:

1. Vitamin B12
2. Iron deficiency
3. Iodine
4. Magnesium
5. Vitamin D

Some of these are easy to diagnose and don’t hide much risk, but others can cause severe discomfort and if sustained in the long term, even damage.

For instance, B12 deficiencies which are common in vegans and vegetarians, can lead to anemia, memory issues, mood swings, irregular work of the heart and even neurological problems.

Micronutrient-Rich Foods

Unless you have severe deficiencies, micronutrient supplements are not really mandatory, as most deficiencies can be treated with a slight change in nutritional habits.

Let’s have a look at the most vitamin & mineral-abundant foods!

1. Fatty fish - Omega-3s, vitamin D
2. Citrus fruits - Vitamin C, Folic acid
3. Carrots - Vitamin A
4. Eggs- Vitamin B, Iron
5. Avocados - Vitamins B2, B5, B6 (And tons of healthy fat!)
6. Kiwis - Vitamin A, C, E, K, Folate & Choline

Including these foods in your menu regularly will keep you away from deficiencies and maintain a balanced inner chemistry.

Don’t like diversifying your food sources? Shoot for micronutrient supplements!

Take-Home Message

Your best nutrition plan is a good balance between macronutrients, micronutrients and calories.

Though micronutrients do not provide a caloric value, they play important roles in a variety of bodily functions.

Because their deficiencies will lead to worsened function, it is important to grant sufficient micronutrition through your food.

Last but not least, micronutrients don’t really need to be tracked as long as you consume a variety of foods in decent amounts.

Breakfast Enchilada

Ready in 20 minutes

Serves 8 people

Per Serving: 

Calories: 313

Protein: 45

Carbohydrates: 19

Fat: 12

Ingredients

• 1/2 pound ground chicken sausage
• Spray olive oil
• 1/2 cup diced onion
• 1 clove garlic, minced
• 5 large eggs
• 3 cups egg whites
• 1/4 cup unsweetened almond milk
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 (4 oz.) can diced green chili peppers
• 1 cup part skim shredded mozzarella cheese
• 1 (10 oz.) can green enchilada sauce
• 1/2 cup SILK Dairy Free cream
• 1/4 teaspoon chili powder
• 8-10 (8 inch) La Tortilla protein tortillas

Preparation

1. Preheat the oven to 350 degrees.
2. In a medium skillet, cook the sausage until browned. Drain.
3. Heat olive oil in a large non-stick skillet over medium heat. Add the onions and garlic and cook until soft, 3-5 minutes.
4. In a large bowl, whisk together the eggs, egg whites, milk, salt and pepper.
5. Pour the eggs into the skillet with the onions and cook, stirring frequently, until eggs are thickened but still slightly moist.
6. Remove from heat and stir in cooked sausage, green chilies and cheddar cheese. Season egg mixture with additional salt and pepper, if needed.
7. In a medium bowl, whisk together the green enchilada sauce, SILK dairy free cream and chili powder.
8. Lightly grease a 9×13 inch baking pan. Spread about 1/2 cup of the green enchilada/cream sauce on the bottom of the pan.
9. Spoon about 1/3 cup of the egg mixture into the center of a tortilla and roll. Place in pan, seam side down. Repeat until all of the filling has been used.
10. Pour the remaining sauce over the enchiladas and sprinkle the  cheese evenly over the top.
11. Cover with foil. (If desired, enchiladas can be made to this point and refrigerated overnight before baking).
12. Bake for 15-20 minutes. Uncover and bake about 10 minutes more, or until the sauce is bubbly and the cheese is golden.
13. Top with optional toppings of choice.

Tips

Add additional toppings as desired

Bacon And Cheese Egg Cups

Ready in 25 minutes

Serves 6 people

Per Serving: 

Calories: 246

Protein: 31

Carbohydrates: 7

Fat: 10

Ingredients

• 6 eggs
• 3 cups egg whites
• 24 slices turkey bacon
• 1/2 cup shredded Daiya Vegan cheese
• Salt and Pepper
• Avocado Oil Cooking Spray 
• Fresh Parsley for garnish

Preparation

1. Preheat the oven to 350F.
2. Spray muffin pan with cooking spray or wipe each cup with a little olive oil.
3. Lay 2 pieces of turkey into each muffin, creating a cup.
4. Add one tablespoon shredded vegan cheese into the ham cup.
5. Crack egg and mix into a bowl with egg whites and then pour egg over cheese
6. Sprinkle each egg with a pinch of salt and pepper.
7. Bake for 20 minutes or until the egg is set to your liking.

Tips

Add in additional toppings for flavor such as bell peppers, onions, cilantro etc.

Add Sweet potato hash browns or a bowl of oatmeal for additional carbs

Edamame Pasta with Shrimp and Pesto

Ready in 20 minutes

Serves 6 people

Per Serving: 

Calories: 412

Protein: 39

Carbohydrates: 17

Fat: 25

Ingredients

• 1 Package Explore Asian Organic Edamame Pasta
• ¼ Cup Pine Nuts
• 2 Cloves garlic
• ¼ Cup olive oil
• 2 Cups Parmesan cheese
• 4 Cups basil leaves
• 1 Teaspoon Sea Salt
• 16 oz Cups Shrimp

Preparation

1. Combine basil leaves, garlic, olive oil, parmesan cheese, and salt in a blender. Blend until smooth and place aside.
2. Cook pasta according to package instructions and transfer to the skillet.
3. Sauté shrimp in a separate skillet add salt and pepper if desired.
4. Add cooked shrimp and pesto blend to pasta and sauté 2 minutes.
5. Add pine nuts.

Tips

Adjust serving sizes as necessary to meet individual macro targets