Vegan Diet: Feeling Full And Satisfied

Vegan diets are often more nutrient-dense than calorically dense, so it's normal to feel hungry more frequently. The good news is that you can eat more! Here are some tips to feel full on a vegan diet: eat more calories, snack between meals, don't skip meals, eat fibre-rich foods, eat protein with each meal, focus on whole foods, drink enough water, and take your time when eating.

Eat more calories

It is common for new vegans to feel hungry more frequently than non-vegans. This is because vegan diets are more nutrient-dense than calorically dense. The solution is simple: eat more!

Eat larger portions

You can increase your portion sizes without worrying about gaining weight. Plant-based foods are much lower in calories than animal-based foods. You can also eat more food without the fear of weight gain by avoiding slathering your vegetables in oil or nut-based creamy sauces.

Eat more calorie-dense foods

Fats are the most calorie-dense foods. A mere tablespoon of oil in a salad dressing or half an avocado in a meal can be enough. If you are not getting enough calories, increasing the amount of fat is a great way to reach higher calorie levels. Peanut butter, cashew butter, almond butter, and sunflower seed butter are all good options.

Eat more complex carbohydrates

Complex carbohydrates take longer to break down in your digestive system. They include whole fruits, oats, vegetables, beans, whole grains, and even potatoes. Potatoes, in particular, have a high satiety score, meaning you feel more full per calorie.

Drink fewer calories

If you are drinking your calories, you may not be getting enough. Try eating your fruits and vegetables instead of drinking them in smoothies.

Eat more fibre

Fibre is a key component of a vegan diet, and increasing your fibre intake is a great way to feel fuller for longer. Fibre is only found in plant foods, so it's an important part of a plant-based diet.

Fibre-rich foods take longer to digest, so you will feel full for longer. They also help to keep your digestive system moving, preventing constipation.

To increase your fibre intake, try to eat more beans, legumes, whole grains, leafy greens, nuts, and seeds. These foods are all rich in fibre and will help to keep you feeling satisfied after meals. For example, you could try snacking on nuts throughout the day, or adding beans to your meals.

Another way to add more fibre to your diet is by bulking up your smoothies. You can add a bunch of greens to a smoothie, as well as quick oats, chia seeds, flax seeds, hemp seeds, and even beans.

It's also important to drink plenty of water throughout the day. Sometimes, thirst can be confused with hunger, so make sure you stay hydrated to avoid mistaking thirst for hunger.

By incorporating more fibre-rich foods into your diet and staying hydrated, you'll be well on your way to feeling fuller and more satisfied on a vegan diet.

Eat more protein

Eating more protein is one of the most effective ways to feel full on a vegan diet. Here are some tips to help you increase your protein intake and feel more satisfied after meals:

Understand Your Protein Needs

First, it's important to understand how much protein you need. Your protein requirements depend on factors such as your size and activity level. Calculate your protein needs based on these factors to determine a daily target.

Include Protein in Every Meal

Once you know your protein needs, divide that amount by the number of meals you eat per day. Aim to include a concentrated source of protein at each meal to ensure you're getting enough. This could be beans, legumes, nuts, seeds, or plant-based proteins like tofu, tempeh, or seitan.

Choose Good Sources of Plant-Based Protein

Some plant-based foods are richer in protein than others. Here are some excellent sources of plant-based protein:

• Beans and legumes: Include a variety of beans like black beans, kidney beans, chickpeas, and lentils in your meals.
• Nuts and seeds: Almonds, pistachios, pumpkin seeds, hemp seeds, chia seeds, and flax seeds are great options.
• Plant-based proteins: Tofu, tempeh, and seitan are versatile and rich in protein.
• Whole grains: Quinoa, spelt, teff, amaranth, and wild rice provide complex carbohydrates and protein.
• Vegetables: Some vegetables, like spinach, kale, broccoli, and bok choy, also contribute to your protein intake.

Be Mindful of Processed Vegan Foods

While vegan meat substitutes and mock meats are convenient, they may not always be the best sources of protein. Some of these processed foods may be high in sodium, sugar, and calories while offering less protein. Choose minimally processed plant-based proteins whenever possible.

Combine Protein with Other Nutrients

Feeling full isn't just about protein. Combine your protein sources with healthy fats and complex carbohydrates to create more balanced and satiating meals. For example, top a baked potato with avocado, non-starchy vegetables, and nuts or seeds for a balanced meal.

Plan Your Meals

Planning your meals can help you ensure you're getting enough protein throughout the day. It also allows you to vary your protein sources and include a mix of different plant-based proteins in your diet.

Drink more water

Drinking more water is an important part of staying full on a vegan diet. This is especially true if your vegan diet is high in fibre, as it can help prevent digestive problems such as gas, bloating and constipation. It's recommended that women consume at least 25 grams of fibre per day, and men consume at least 38 grams.

Drinking water is also a good way to monitor your hunger cues. If you're feeling hungry, try drinking a glass or two of water and then reevaluate your hunger levels. You may find that you were actually thirsty, not hungry.

In general, it's recommended to drink when you feel thirsty, and to spread your water intake throughout the day to stay hydrated.

Water isn't the only drink that can help you stay full. Smoothies can be a good option, especially if you add a bit of almond butter. You can also try adding a tablespoon of nut butter to a meal to add more fats.

Eat more complex carbs

Eating more complex carbs is a great way to stay full on a vegan diet. Complex carbohydrates are nutrient-dense and provide the body with a good source of energy. They are also high in fibre, which helps you feel full for longer.

• Choose whole food sources of complex carbohydrates such as whole grains, beans, legumes, nuts, seeds, starchy vegetables, and fruits. These foods are minimally processed and retain their nutritional value.
• Include a variety of complex carbs in your meals and snacks. For example, you can have oatmeal with berries and nut butter for breakfast, a bean-based salad with vegetables for lunch, and a tofu stir-fry with brown rice for dinner.
• Be mindful of your portion sizes. Make sure your meals are satisfying and listen to your body's hunger cues. It's important to eat until you're comfortably full and not overly stuffed.
• Plan your meals in advance. This will help you ensure you're getting enough complex carbs and a balanced diet overall.
• Be cautious of processed vegan foods. Many meat substitutes and convenience foods are highly processed and may be high in added sugars and unhealthy fats, which can lead to blood sugar spikes and crashes.
• Combine complex carbs with other macronutrients like protein and healthy fats. For example, you can pair oatmeal (complex carb) with almond butter (healthy fat) and berries (protein).

By incorporating these tips into your vegan diet, you'll be able to increase your complex carbohydrate intake and feel more satisfied and energised throughout the day.

Frequently asked questions