Vegan Diets: Feeling Full And Satisfied

Many people who transition to a vegan diet report feeling hungry more frequently. This is because vegan diets are more nutrient-dense than calorically dense, meaning you eat a lot of nutrient-rich plant foods with lower amounts of calories per serving. The solution is simple: eat more! New vegans should focus on eating whole foods that are minimally processed, such as whole grains, fruits, vegetables, beans, legumes, nuts, and seeds. It is also important to eat enough calories and nutrients, including protein and fibre, and to stay hydrated.

Eat more calories

It is important to eat enough calories throughout the day. Vegan diets are more nutrient-dense than calorically dense, meaning you eat many nutrient-rich plant foods with lower amounts of calories per serving. This is why you may feel hungry more frequently than non-vegans. The solution is simple: eat more!

Snacking

Snacking is a great way to stay full. 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.

Portion sizes

Make sure your portion sizes are big enough to satisfy you. Listen to your body! Eat until you’re about 80% full, or about an 8 on a hunger scale from 1-10; 10 being stuffed and 1 being starving. Become familiar with hunger and fullness cues versus food cravings.

Eat whole foods

Focus on whole foods (rich in nutrients) and avoid processed foods and oils. Vegan diet food quality is a major factor in your success. Focus on whole grains, fruits, vegetables, beans, legumes, nuts, seeds, starchy vegetables, lentils, and the list goes on!

Add healthy fats

Just like fibre, fat is broken down slowly in the body, keeping us feeling full and energised into the evening. If you’ve ever been starving post-smoothie, even if it has protein, you might want to add a bit of almond butter.

If you’re on a 100% plant-based diet, consider eating more whole plant fats like avocado, olives and nuts in place of starchy foods to feel full.

Eat more protein

If you're feeling full on a vegan diet, it could be because you're not eating enough protein. Protein is one of the most filling and satiating foods you can eat. It is a macronutrient that keeps you full by reducing the hunger hormone ghrelin.

• Eat a variety of plant-based proteins throughout the day, such as beans, legumes, nuts, seeds, and soy products.
• Choose plant-based foods that are higher in protein, such as tofu, tempeh or soybeans.
• Add protein-rich fruits and vegetables to your diet, such as broccoli, spinach, Brussels sprouts, kale, and sweet potatoes.
• Include whole grains in your meals, like wheat, barley, quinoa, brown rice, and bulgur.
• Snack on nuts and seeds, such as almonds, cashews, chia seeds, and pumpkin seeds.
• Add protein to your smoothies, such as nut butter, quick oats, chia seeds, flax seeds, or even beans.
• Make sure to get enough calories by eating larger portions of plant-based foods, which are typically lower in calories than animal-based foods.
• Drink plenty of water, as sometimes dehydration can be confused with hunger signals.
• Take your time when eating, as it can take 20 minutes for your body to register that it's full.
• Choose filling snacks, such as a handful of nuts, baked chickpeas, kale chips, or air-fried seasoned potatoes.

Eat more fibre

Fibre is an important part of a healthy diet and can help you feel full for longer. It resists digestion, keeping the intestines physically full. Fibre is also great for your digestive health, improving blood sugar regulation, and supporting healthy cholesterol levels.

The recommended daily intake of fibre is 25-38 grams, but most people only consume around half of this amount.

If you're looking to increase your fibre intake, it's best to do so slowly, adding one serving of high-fibre food to your diet per day. This will give your body time to adjust, as too much fibre can lead to bloating, gas, and abdominal discomfort.

• Whole grains: wheat berries, oats, buckwheat, quinoa, brown rice, millet
• Legumes: split peas, lentils, chickpeas, black beans, tempeh
• Nuts and seeds: chia seeds, almonds, pumpkin seeds, coconut, pecans
• Fruits: pears, apples, berries, oranges, bananas, pineapple, mango, plums, cherries, stone fruits (plums, peaches, nectarines, apricots)
• Vegetables: winter squash, artichokes, avocado, spinach, sweet potatoes

You can also try the following high-fibre vegan recipes:

• Fluffy Chickpea Scramble
• Smoky BBQ Black Bean Burger
• Curried Quinoa Chickpea Burgers
• Raw Rainbow Veggie Noodle Salad with Peanut Dressing
• Grilled Romaine Caesar Salad with Herbed White Beans
• Kale Falafel Hummus Wraps
• Peanut Butter Overnight Oats
• Gingery Mango & Berry Smoothie

Drink more water

Feeling full on a vegan diet can be attributed to a variety of reasons, and one of the most common ones is not drinking enough water. Water is an essential component of a healthy diet, and increasing water intake can help you feel more full and satisfied. Here are some reasons why drinking more water can help you feel less hungry on a vegan diet:

• Confusing Thirst with Hunger: Our bodies are complex, and sometimes the signals can get mixed up. When you feel hungry, it might be that your body is actually thirsty. Before reaching for a snack, try drinking a glass or two of water and then reassess how you feel. This simple trick can help you manage your hunger cues better.
• Promoting Satiety: Water can help you feel fuller for longer. It takes up space in your stomach, and this feeling of fullness can curb your appetite and cravings. Additionally, water has been shown to slow down digestion, which prolongs the sensation of fullness after meals.
• Aiding Digestion: Adequate water intake is crucial for healthy digestion. It helps break down the food you eat and ensures your body can properly absorb the nutrients from your vegan diet. Proper digestion also reduces the risk of constipation, bloating, and other digestive issues that can contribute to feelings of fullness or discomfort.
• Curbing Calorie Intake: Drinking water, especially before meals, can help reduce your overall calorie intake. It acts as a natural appetite suppressant, making you feel fuller faster and reducing the likelihood of overeating. This is especially beneficial if you're trying to manage your weight or improve your overall health.
• Boosting Energy Levels: Proper hydration plays a vital role in maintaining optimal energy levels. When you're well-hydrated, your body can function at its best. This increased energy can also help you make healthier food choices and stick to your vegan diet.
• Reducing Dehydration Symptoms: Dehydration can often be mistaken for hunger. If you're dehydrated, you might experience symptoms such as fatigue, dizziness, and headaches. By drinking more water, you can alleviate these symptoms and reduce the likelihood of confusing dehydration with hunger.

Remember, water is crucial for overall health and can help support your vegan diet. However, it's important to note that water should not be the only solution to feeling full. A well-balanced vegan diet that includes a variety of whole foods, adequate protein, and healthy fats is essential for proper nutrition and satiety. Consult with a registered dietitian or nutritionist to create a personalized plan that meets your specific needs and ensures you're getting all the necessary nutrients.

Eat more whole foods

A vegan diet is a plant-based diet that includes fruits, vegetables, grains, legumes, nuts, and seeds. Vegans do not eat any animal products, including meat, dairy, eggs, and often honey.

A common issue for people transitioning to a vegan diet is feeling hungry all the time. This can be due to not eating enough calories, not drinking enough water, or not eating enough fiber or protein.

Eat a Variety of Plant-Based Foods

Aim to eat a variety of plant-based foods throughout the day to ensure you are getting enough essential amino acids. Include different types of plant proteins at each meal or snack, such as whole grain bread, nut butter, tofu, hummus, pita, quinoa, and beans.

Choose Plant-Based Foods That Are Higher in Protein

Not all proteins are created equal. Animal proteins tend to be higher in protein quantity compared to plant-based proteins. For example, a serving of steak will have more protein than a serving of chickpeas. Choose plant-based foods that are higher in protein, such as soy products like tofu, tempeh, or soybeans.

Add a Concentrated Source of Protein at Each Meal

Most foods contain a bit of protein, but you need to eat enough to enjoy the filling, blood sugar-stabilizing benefits that protein offers. How much protein you need depends on your size and activity level. Add a concentrated source of protein to each meal, such as black beans, hemp seeds, or plant-based sausages.

Choose Whole Food Sources of Healthy Fats

Just like fiber, fat is broken down slowly in the body, keeping you feeling full and energized. Choose whole food sources of healthy fats such as nuts, seeds, olives, coconut, and avocados. Use moderate amounts of healthy oils like extra virgin olive oil, avocado oil, and camelina oil.

Eat Mindfully

Occasional mindless eating is normal, but many of us rarely pay attention to the eating experience. Slow down and enjoy your meal. Digestion requires attention, and if we don't digest well, we may miss out on the full nutritional value of the food. Try using your less dominant hand to eat or put down your utensils between each bite.

Fill Half Your Plate with Fruits and Vegetables

When crafting a meal that will keep you full for hours, get the balance right. Fill half your plate with vegetables and fruit, a quarter with protein, and the last quarter with healthy starches. Don't forget to add some healthy fats!

Frequently asked questions