Plant-Based Diet: Strategies To Stay Full And Satisfied

It is a common misconception that a plant-based diet is not filling. However, with the right approach, it is possible to feel satiated without constantly craving more food. Here are some tips to avoid feeling hungry on a plant-based diet:

1. Eat whole foods and avoid processed snacks. Focus on consuming whole fruits and vegetables, legumes, whole grains, nuts, and seeds.

2. Go easy on the salt. Excessive salt intake can lead to overeating and high blood pressure.

3. Reduce your oil intake. Oil is technically a processed food, high in calories and fat, and low in nutrients.

4. Increase your fiber intake. Fiber-rich foods take longer to digest, keeping you feeling full for longer.

5. Drink plenty of water. Sometimes thirst can be mistaken for hunger, so staying hydrated may help curb those cravings.

6. Listen to your body. Ask yourself if you are truly hungry or just bored. An apple is a good test—if one doesn't sound appealing, you may not actually be hungry.

7. Get your hormones checked. If you're always hungry, it could be due to hormonal imbalances, such as leptin resistance.

8. Include some healthy fats. Avocados, olives, nuts, and seeds can help you feel full and are good for your overall health.

9. Get enough protein. Ensure you're consuming adequate protein at every meal to stabilize your blood sugar and keep hunger at bay.

10. Eat whole intact grains. Chewy farro, brown rice, barley, or bulgur take longer to digest and can help you feel fuller for longer.

Eat whole foods, not processed snacks

Eating whole foods and avoiding processed snacks is a great way to stay satiated on a plant-based diet. Whole foods are those that are as close to their natural state as possible, with minimal processing. This includes whole fruits and vegetables, legumes, whole grains, nuts and seeds.

Whole foods are nutritionally dense and packed with fibre, which is great for digestion and blood sugar control. Fibre-rich foods take longer to digest, keeping you feeling fuller for longer.

Processed snacks, on the other hand, tend to be nutritionally deficient and can cause blood sugar spikes and crashes, leaving you feeling hungry and promoting inflammation in the body.

So, how can you incorporate more whole foods into your diet?

Firstly, stock up on whole fruits and vegetables, legumes, whole grains, nuts and seeds. When preparing meals, ensure you include a variety of these whole foods. For example, fill half your plate with fruits and vegetables, a quarter with protein sources such as beans, legumes, nuts or seeds, and the remaining quarter with healthy starches.

Secondly, be mindful of your hunger cues. Ask yourself if you are truly hungry before reaching for a snack. If you are, opt for a whole food option such as an apple with nut butter or a handful of nuts. If you're not hungry enough to eat an apple, perhaps you're not really hungry and could go for a walk or drink some water instead.

Finally, plan your meals in advance to ensure you're getting a good balance of whole foods and to avoid reaching for processed snacks or junk food.

By focusing on whole foods and avoiding processed snacks, you'll stay satiated and reap the benefits of a plant-based diet.

Drink a lot of water

Water is an essential component of any diet, and staying hydrated is crucial for overall health. On a plant-based diet, drinking plenty of water can also help you feel more satiated and curb hunger pangs. Here are some reasons why drinking a lot of water can help you feel less hungry:

Distinguishing Hunger from Thirst

It can be easy to confuse thirst for hunger, and sometimes, you may reach for a snack when your body is actually craving hydration. Before giving in to a snack craving, try drinking a glass or two of water and waiting a few minutes to see if the craving subsides. This simple trick can help you avoid unnecessary snacking and ensure you stay properly hydrated.

Water Promotes Satiety

Water can help you feel fuller for longer, which can be especially beneficial if you're trying to lose weight on a plant-based diet. Drinking a couple of glasses of water before meals can help you feel more satisfied with smaller portions and prevent overeating. This is because water takes up space in your stomach, and the stretch receptors in your stomach signal to your brain that you're full.

Water-Rich Foods are Filling

In addition to drinking water, incorporating water-rich foods into your diet can also help you feel more satiated. Water-rich foods include fruits and vegetables like cucumbers, lettuce, zucchini, celery, strawberries, and watermelon. These foods not only provide hydration but also add volume to your meals, making you feel fuller.

Water Supports Digestion

Water plays a crucial role in digestion. It helps break down food so that your body can absorb the nutrients more efficiently. Proper hydration ensures that your digestive system functions optimally, which can help prevent feelings of hunger caused by inefficient digestion.

Staying Hydrated Boosts Energy Levels

Dehydration can lead to fatigue and decreased energy levels. When you're adequately hydrated, your body can function at its best, and you're less likely to experience energy slumps that may trigger hunger. Drinking enough water can help you maintain stable energy levels and reduce the need to snack throughout the day.

Remember, the recommended daily water intake is generally around eight 8-ounce glasses, but this may vary depending on factors such as your activity level, climate, and individual needs. Listen to your body and adjust your water intake accordingly. Staying properly hydrated will not only help curb hunger but also promote overall health and well-being.

Eat high-fibre foods

Eating high-fibre foods is a great way to stay full and satisfied on a plant-based diet. Fibre is only found in plant foods, so it's easy to get enough of it when you're eating plant-based. High-fibre foods take longer to digest than refined foods, so you feel full for longer. They're also great for your blood sugar levels and digestion.

• Focus on whole plant foods: Choose whole fruits and vegetables, legumes, whole grains, nuts, and seeds. These foods are unprocessed and unrefined, or minimally processed and are packed with fibre.
• Stock up on high-fibre vegetables: Vegetables should be the foundation of your diet. Fill up on high-fibre options like leafy greens, broccoli, and squash.
• Choose high-fibre fruits: Include fruits like apples, berries, and citrus fruits, which are rich in fibre and other nutrients.
• Opt for high-fibre legumes: Beans, lentils, and chickpeas are excellent sources of fibre and protein. They can help you feel full and satisfied.
• Go for nuts and seeds: These might be small, but they are packed with fibre, healthy fats, vitamins, and minerals. Try almonds, pistachios, pumpkin seeds, or sunflower seeds.
• Experiment with whole grains: Try incorporating a variety of whole grains into your diet, such as quinoa, barley, or buckwheat. These grains are less processed and more filling than refined grains.
• Fill up on high-fibre snacks: Choose snacks like roasted chickpeas, air-popped popcorn, or fresh fruit with nut butter. These options provide fibre and can help curb hunger between meals.
• Plan your meals: Take some time to plan your meals to ensure you're getting enough high-fibre foods. This will help you stay on track and avoid reaching for less filling options.

Eat solid foods, not liquids

To stay full and satisfied on a plant-based diet, it's important to eat solid foods instead of drinking your calories in liquid form. Studies show that our bodies don't respond to liquid energy in the same way as solid food, so you might feel hungrier after a smoothie than if you ate a solid meal with the same number of calories.

However, this doesn't mean that smoothies can't be part of a plant-based diet. It's important to opt for smoothies that are made with whole foods and are packed with nutrients. For example, you can add a tablespoon of nut butter or some avocado to your smoothie to make it more filling.

Additionally, it's worth noting that if you're constantly feeling hungry on a plant-based diet, it might be because you're not eating enough protein. Make sure to include a concentrated source of protein at every meal to help stabilise your blood sugar and keep you feeling full.

• Opt for solid meals over liquids: Choose to eat whole foods instead of drinking smoothies or meal replacement shakes.
• Include some healthy fats: Add good fats to your meals, such as avocado, nuts, or seeds. These will help you feel fuller and are important for overall health, including brain health.
• Get enough protein: Make sure you're eating enough plant-based protein at every meal. This will help stabilise your blood sugar and keep you feeling full. Tofu, tempeh, quinoa, legumes, and nuts are all great sources of plant-based protein.
• Bulk up your meals: If you're mainly eating salads and vegetables, try adding some beans, grains, or starchy vegetables like sweet potatoes to make your meals more substantial and filling.
• Plan your meals: Take some time to plan out your meals to ensure you're getting a balance of whole foods, including high-fibre options, and enough protein and healthy fats. This will help you feel satisfied and less likely to reach for less filling options.

By following these tips and focusing on eating solid, whole foods, you can stay full and satisfied on a plant-based diet without constantly feeling hungry.

Eat a large salad every day

Eating a large salad every day is a great way to stay satiated on a plant-based diet. Salads are an easy way to add fruits and vegetables to your meals, and they can be made in a variety of ways to ensure you don't get bored. The base of a salad is usually at least 1 to 2 cups of leafy greens, such as spinach, kale, arugula, or romaine lettuce, which are rich in vitamins and minerals.

To make your salad more filling, add some protein like tofu, beans, or a boiled egg, and healthy fats like nuts or seeds. These ingredients will also add fibre to your meal, which is beneficial for diabetes and heart disease and contributes to bodily functions like bowel regularity and satiety levels. Just be cautious of dousing your salad in store-bought dressing, as these can be high in calories and sodium. Instead, make your own simple vinaigrette with olive oil, or another unrefined vegetable oil, and vinegar.

If you're looking for some more creative ways to make a salad, try adding broccoli, cabbage, or cauliflower. You can also add grains like couscous, quinoa, or pasta, and legumes like chickpeas or lentils. Fruit is a great addition to a salad, too, providing a sweet and savoury flavour.

Frequently asked questions