Vegan Dieting: Strategies To Avoid Hunger Pangs

Many people who transition to a vegan diet find themselves feeling hungry all the time. This is usually due to one of four problems: not eating enough calories, not eating enough fibre or protein, not drinking enough water, or trying to be too healthy.

The solution is simple: eat more! Eat larger portions, and make sure you're getting enough calories, fibre, and protein. Snacking is a great way to stay full, and it's important to incorporate snacks between meals to meet your calorie needs and manage your hunger.

- Eat plenty of fibre-rich foods, like beans, whole grains, and leafy greens.

- Drink plenty of water throughout the day.

- Take your time when eating, as it can take 20 minutes for your body to register that it's full.

- Choose filling snacks, like nuts, baked chickpeas, or air-fried potatoes.

- Add more complex carbs to your diet, like whole fruits, oats, vegetables, beans, and potatoes.

Eat more protein

It is important to eat enough protein to stay full on a vegan diet. Protein is one of the most satiating foods, and it can help to reduce hunger by decreasing levels of the hunger hormone, ghrelin. Tofu, tempeh, beans, pulses, peas, soy milk, and lentils are all good sources of vegan protein.

Tofu is a particularly good option as it is versatile and can be seasoned in many different ways. It also has all nine essential amino acids, which are the building blocks of life and are required for many of the body's functions.

It is also important to eat a variety of plant-based proteins throughout the day. For example, a meal containing chickpeas, quinoa, and tofu will provide 23g of protein and 12g of fibre, which will help to increase feelings of fullness.

Another way to increase protein intake is to add nutritional yeast flakes to your food. Nutritional yeast is typically used as a topping to add a cheesy flavour to dishes, but it is also a good source of protein.

Vegan protein powder is another option to boost your protein intake.

Eat more fibre

Fibre is an essential part of a healthy diet, and most people do not eat enough of it. Fibre-rich foods take longer to digest, keeping you feeling full for longer. They also help control your blood sugar levels and are important for healthy digestion.

There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance, which helps lower blood cholesterol and glucose levels. Good sources of soluble fibre include oats, beans, peas, barley, apples, and blueberries. Insoluble fibre does not dissolve in water and helps move food through your digestive system, promoting regularity and preventing constipation. Whole grains, nuts, beans, and vegetables are good sources of insoluble fibre.

• Include a variety of whole grains in your diet, such as quinoa, brown rice, whole wheat bread, and whole grain pasta. These are excellent sources of complex carbohydrates and fibre.
• Eat plenty of legumes, such as beans, lentils, chickpeas, and peas. They are high in both protein and fibre, making them a filling addition to any meal.
• Snack on high-fibre foods such as popcorn, nuts, seeds, and fresh or dried fruit. These can help tide you over between meals and provide a good source of fibre and healthy fats.
• Start your day with a fibre-rich breakfast. Try oatmeal topped with berries and nuts, or a smoothie blended with oats, chia seeds, flax seeds, and beans.
• Increase your fibre intake gradually. Adding too much fibre too quickly can lead to digestive issues such as bloating and gas. It's best to increase your fibre intake slowly and ensure you drink plenty of water to help your body adjust.

Eat bigger portions

One of the most common challenges for new vegans is not eating enough calories throughout the day. Vegan diets are more nutrient-dense than calorically dense, so it is normal to feel hungry more frequently than non-vegans.

• Eat larger portions: You may not realise that when you switch from a standard American diet to a plant-based one, you need to make your portion sizes larger. Plant-based foods are much lower in calories than animal-based foods, so you can increase the amount of food you're eating without fear of gaining weight.
• Snack throughout the day: Make sure you are incorporating snacks between meals. These snacks allow you to meet your calorie needs as well as manage your hunger between meals.
• Do not skip meals: Plan out your meals to make sure you are getting enough good quality vegan meals and snacks that are rich in fibre and protein throughout the day.
• Listen to your body: Eat until you're about 80% full, or an 8 on a hunger scale from 1-10. Become familiar with hunger and fullness cues versus food cravings.
• Eat more fibre-rich foods: Fibre keeps you feeling full, so be sure to eat fibre-rich food at all meals and snacks. For example, a baked potato is much more filling than a bag of chips because it contains more fibre and protein.
• Eat more protein: Eat a protein serving with each meal to keep you feeling full. Great vegan and vegetarian protein sources are beans, tofu, tempeh, nuts, quinoa, lentils, whole grains, and starchy vegetables.

Drink more water

Water is an essential component of any diet, and staying hydrated is crucial for overall health and well-being. When it comes to feeling hungry on a vegan diet, drinking more water can be a simple yet effective strategy to combat those hunger pangs. Here's why drinking more water is important and how it can help you feel less hungry on a vegan diet:

Understand the Connection Between Water and Hunger

It's easy to confuse thirst for hunger. Our bodies are complex, and sometimes the signals can get crossed. When you feel hungry, it might be your body's way of telling you that you need more water. Drinking a glass or two of water when you feel hungry can help you distinguish between thirst and hunger. Give it about 15 minutes after drinking water, and then reassess how hungry you feel. You may find that the hunger pangs subside, and you were actually just thirsty.

Water Promotes a Feeling of Fullness

Water can help you feel full without consuming any calories. It takes up space in your stomach, giving you a sense of fullness and satiety. This is especially helpful if you're trying to lose weight or maintain your weight on a vegan diet. By drinking a glass of water before or during your meals, you'll feel fuller faster and may be less likely to overeat.

Dehydration Can Lead to False Hunger Signals

If you're dehydrated, your body may send out hunger signals even when you're not truly hungry. Dehydration can make you feel sluggish and tired, and mild dehydration can often be mistaken for hunger. Staying adequately hydrated by drinking enough water throughout the day can help prevent these false hunger signals and keep your body functioning optimally.

Water Helps With Digestion and Nutrient Absorption

Water plays a vital role in digestion. It aids in breaking down food, absorbing nutrients, and eliminating waste. When you're properly hydrated, your body can more effectively digest and absorb the nutrients from your vegan diet. This, in turn, can help you feel more satisfied and less hungry between meals.

Sparkling Water May Have an Added Benefit

While all types of water are essential for hydration, some people find that sparkling water or mineral water can be especially helpful in curbing hunger. The bubbles in sparkling water can trick your mind into feeling more full and satisfied. It adds a bit of fizz and variety to your hydration routine while helping you feel less hungry.

Tips for Drinking More Water

• Carry a reusable water bottle with you throughout the day to remind you to drink water regularly.
• Set daily water intake goals and track your progress.
• Add slices of lemon, lime, or cucumber to your water for a hint of flavour.
• Drink a glass of water before each meal to help you feel fuller faster and aid in digestion.
• If you're not a fan of plain water, try infused waters or herbal teas.

Drinking more water is a simple and effective way to help manage your hunger while on a vegan diet. It's important to listen to your body's signals and stay adequately hydrated. By incorporating these water-drinking habits into your daily routine, you'll be well on your way to feeling more satisfied and less hungry.

Eat more fats

Feeling hungry on a vegan diet is a common issue, especially for those new to veganism. One of the main reasons for this is that vegan foods tend to be less calorically dense than animal-based foods. This means that you need to eat larger portions to feel satisfied. Another reason for hunger on a vegan diet could be a lack of protein, fibre, or water.

Fat is the most energy-dense macronutrient, containing around 9 calories per gram, so including healthy fats in your diet is a great way to ensure you're getting enough calories. Here are some tips for eating more fats on a vegan diet:

Choose the right fats

Include a variety of healthy fats in your diet, such as nuts, nut butters, seeds, and avocados. These foods are calorie-dense and will help you feel full. For example, try spreading peanut butter on toast or adding sliced avocado to a salad or sandwich. Just be mindful of how much you're consuming, as it's easy to go overboard with these calorie-dense foods.

Cook with oils

Cooking with oils such as olive oil, avocado oil, or coconut oil is another way to add healthy fats to your diet. Oils are typically less nutrient-dense than whole foods, but they can still contribute to your fat intake. Just be aware that consuming too much oil may lead to weight gain over time.

Include tofu and tempeh in your meals

Tofu and tempeh are great sources of plant-based protein and also contain a good amount of fat. Tofu is very versatile and can be seasoned in many different ways, so it's easy to include in your meals. Try scrambled tofu for a quick and nutritious breakfast.

Snack on nuts and seeds

Nuts and seeds are excellent vegan snacks that will help you feel full and satisfied between meals. Keep a bag of trail mix in your bag or a jar of nuts on your desk to satisfy those hunger pangs. Just be mindful of portion sizes, as nuts and seeds are calorie-dense.

Make creamy sauces and dressings

Healthy fats can be added to your meals in the form of creamy sauces and dressings. For example, you could make an avocado-based dressing for your salad or a creamy nut-based sauce for your pasta. These will not only add flavour to your meals but also help you feel full and satisfied.

Frequently asked questions