Have you ever wondered why you’re still hungry when you just ate? Or why you’re tired or unable to concentrate? There are many possible explanations for this, but one main reason is what you ate. Did it have qualities to make you feel satisfied and full and give you sustained energy to travel, do exercise and chores, and focus on work and school? In this post, I share nutrients and foods that have long-lasting effects on appetite and ideas for meals and snacks that have staying power.
While research on the mechanisms by which nutrients satisfy appetite, hunger, and satiety is ongoing, these findings were consistent in the literature reviewed.
- Consuming protein is associated with less hunger1.
- Dietary fat fills up the stomach and increases feeling of fullness1.
- Fiber-rich foods that take a while to chew (such as fresh fruits and vegetables) allow satiety signals more time to work2.
- Fiber-rich foods that dissolve in water and form gels or gums in the digestive tract (such as oats) decrease appetite2.
- Drinking water before a meal resulted in less intake of that meal3,4.
- Drinking cold or room temperature water stretched the stomach and slowed stomach emptying more than hot water3.
Long-lasting foods are good sources of lean protein, healthy fat, fiber, or water or a combination of these nutrients. See the table below for examples of possible options.
Meals and Snacks That Have Staying Power
Meals and snacks that have staying power include a balance of long-lasting foods. See the tables below for examples. Add fresh fruits and vegetables for more fiber and water.
What we eat affects our hunger and energy levels and ability to concentrate. Meals and snacks that have staying power are balanced with long-lasting foods that are good sources of lean protein, healthy fat, fiber, and/or water. What has and hasn’t worked for you? Did you get any ideas from this post? What would you like to try? Please share by commenting or spreading the love below.
- Carreiro, A.L., Dhillion, J., Gordon, S., Jacobs, A.G., Higgins, K.A., McArthur, B.M., Redan, B.W., Rivera, R.L., Schmidt, L.R., and Mattes, R.D. (2016 July 17). “The macronutrients, appetite and energy intake.” Annual Review of Nutrition, 36, 73-103.
- Rebello, C.J., O’Neil, C.E., and Greenway, F.L. (2016). “Dietary fiber and satiety: the effects of oats on satiety.” Nutrition Reviews, 74(2), 131-147.
- Fujihira, K., Hamada, Y., Yanaoka, T., Yamamot, R. Suzuki, K., and Miyashita, M. (2020). “The effects of water temperature on gastric motility and energy intake in healthy young men.” European Journal of Nutrition, 59, 103-109.
- Jeong, J.N. (2018, October). “Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults.” Clinical Nutrition Research, 4, 291-296.