Vegan Diet: Curbing Hunger With Smart Food Choices

Many people who transition to a vegan diet experience intense hunger and cravings. This is often because vegan foods are less calorie-dense than animal-based foods, so it's important to eat larger portions to compensate. It's a common misconception that vegans only eat salads, but it's important to eat enough calories and nutrients to stay full and satisfied. This can include vegan cheese, fake meat, alternative milks, nuts, seeds, and avocados. In addition, drinking plenty of water and exercising regularly can help curb hunger.

Eat more protein-rich foods

Protein is one of the most satiating foods, and it can help you feel full for longer. Eating protein-rich foods can curb your hunger by reducing your levels of ghrelin, the hormone that triggers hunger, and increasing the hormones that make you feel full.

If you're on a vegan diet, you can get your protein from beans, legumes, tofu, tempeh, nuts, seeds, quinoa, green peas, buckwheat, and more. These foods are also great sources of fibre, another essential nutrient that aids in digestion and keeps you feeling full.

• Include beans, legumes, and quinoa in your meals. For example, you can blend lentils into a soup or pasta sauce or use crumbled tempeh as a ground beef substitute in tacos and casseroles.
• Snack on nuts, baked chickpeas, or kale chips throughout the day. These options provide both protein and healthy fats, which will help you feel satisfied between meals.
• Add protein to your smoothies. Try incorporating quick oats, chia seeds, flax seeds, hemp seeds, or even cooked chickpeas into your favourite smoothie recipe.
• If you're not getting enough protein from plant-based sources, consider using protein powder supplements. You can add these to smoothies or baked goods to boost your protein intake.
• For a high-protein breakfast option, try oatmeal with nuts, seeds, or nut butter. This combination will provide you with sustained energy and help you feel fuller for longer.

By incorporating more protein-rich foods into your vegan diet, you'll be able to manage your hunger and feel satisfied throughout the day.

Consume high-fibre foods

Consuming high-fibre foods is a great way to curb hunger on a vegan diet. Fibre takes longer to digest, meaning you will feel full for longer. Fibre-rich foods also prevent insulin spikes, and are important for healthy digestion.

When transitioning to a vegan diet, it is important to ensure you are still consuming enough calories. Plant-based foods tend to be lower in calories than animal-based foods, so you may need to increase your portion sizes. Vegan diets are more nutrient-dense than calorically dense, so it is normal to feel hungry more frequently. To avoid this, try snacking between meals.

There are many high-fibre foods that can help you feel full. Beans, for example, are a great source of fibre and protein. They can be blended into soups or pasta sauces, or crumbled and seasoned to mimic ground beef. Other pulses such as lentils and chickpeas are also excellent sources of fibre.

Whole grains are another great way to increase your fibre intake. Quinoa, for instance, can be cooked and seasoned in a similar way to rice. Oats are a complex carb and a great source of fibre, and can be easily incorporated into your diet by eating oatmeal for breakfast.

Leafy greens such as kale are high in fibre, and can be eaten as a snack in the form of kale chips. Potatoes are another high-fibre option, and have a high satiety score, meaning you will feel full per calorie.

By incorporating more high-fibre foods into your diet, you can help curb hunger and feel full for longer on a vegan diet.

Drink more water

Drinking more water is a simple yet effective way to curb hunger, especially when transitioning to a vegan diet. Here are some tips to help you stay hydrated and potentially reduce hunger:

• Drink a glass of water before meals: This can help you feel fuller and more satisfied after eating. Studies have shown that drinking water before a meal can lead to consuming fewer calories during the meal.
• Stay properly hydrated: Sometimes, thirst can be mistaken for hunger. If you feel hungry even after eating, try drinking a glass or two of water and reassess your hunger levels. Proper hydration can also help with constipation, bloating, and diarrhea, which are common issues when increasing fiber intake.
• Drink water during meals: Keep a glass of water with you and sip it throughout your meal. This can help you feel fuller and slow down your eating pace.
• Choose sparkling water: If you want to avoid sugary drinks, try sparkling water with fruit essence. The bubbles can trick your mind into feeling more full.
• Drink water when hungry: If you feel hungry, drink a glass of water, wait 15 minutes, and then reassess your hunger. Sometimes, mild dehydration can trigger hunger signals.
• Monitor your fluid intake: Make sure you are drinking enough water throughout the day. Dehydration can lead to feelings of sluggishness and tiredness, which may be confused with hunger.

Eat larger portions

When transitioning to a vegan diet, it is important to remember that plant-based foods are much lower in calories than animal-based foods. This means that you can increase the amount of food you eat without worrying about gaining weight, unless you are adding large amounts of oil or nut-based sauces to your food.

Listen to your body

Listen to your body and eat until you are about 80% full, or an 8 on a hunger scale from 1-10. Become familiar with hunger and fullness cues versus food cravings.

Plan your meals

Make sure you are getting enough good quality vegan meals and snacks throughout the day. Plan out your meals to ensure you are getting enough calories and nutrients.

Choose the right foods

Eat foods that are rich in nutrients and avoid processed foods and oils. Focus on whole foods such as whole grains, fruits, vegetables, beans, legumes, nuts, seeds, and starchy vegetables.

Get creative with portion sizes

Be creative with your portion sizes and experiment with larger portions to ensure you are getting enough calories. For example, if you usually have one cup of a smoothie in the morning, try increasing it to six cups and adding calorie-dense ingredients such as different fruits, medjool dates, and coconut water.

Combine protein and fibre

Protein and fibre are key to feeling full and satisfied. Combine protein with fibre to get the added benefits of both. Good sources of vegan protein include beans, lentils, chickpeas, mushrooms, nuts, seeds, quinoa, green peas, and buckwheat. Fibre-rich foods include whole grains, beans, fruits, and vegetables.

Eat filling snacks

Snacking is a great way to stay full and curb hunger on a vegan diet. It is important to incorporate snacks between meals to meet your calorie needs and manage your hunger.

• Include protein: Protein is one of the most satiating foods and can help decrease your levels of ghrelin, the hunger hormone. Some high-protein snacks include a handful of nuts, baked chickpeas, kale chips, or air-fried seasoned potatoes.
• Choose complex carbohydrates: Complex carbohydrates take longer to break down in your digestive system and can help you feel full longer. Examples include whole fruits, oats, vegetables, beans, whole grains, and potatoes.
• Add healthy fats: Fats are calorie-dense and can help you feel full. However, it is important not to overdo it. A tablespoon of oil in salad dressing or half an avocado in a meal can be enough. Peanut butter, cashew butter, almond butter, and sunflower seed butter are also good options.
• Bulk up your smoothies: Smoothies can be a great snack, and you can add various ingredients to make them more filling. For example, you can add quick oats, chia seeds, flax seeds, hemp seeds, or even cooked chickpeas to increase the fibre, protein, and nutritional profile of your smoothie.
• Drink water: Sometimes thirst can be mistaken for hunger. Drinking water can help you feel full and ensure you stay hydrated.

Frequently asked questions