Hybrid Athlete Food Blog

4 Foods To Keep You Fuller For Longer

Posted by Lacey Byrd on

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

 

Read more

4 Foods To Keep You Fuller For Longer

Posted by Lacey Byrd on

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

 

Read more


How Important Are Micronutrients?

Posted by Lacey Byrd on

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.

Read more

How Important Are Micronutrients?

Posted by Lacey Byrd on

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.

Read more