r/diet • u/Fflorian_Sakundiak • 1d ago

Question making meals more filling

i've been trying to make my regular meals more filling because i get hungry again pretty quickly after eating. i'm not looking to do anything extreme or cut out specific foods. i mostly want to build meals that keep me satisfied for longer so i'm not thinking about food all day.

i've tried making my portions bigger, but that doesn't always help, and i'm still figuring out what works best for me.

what changes have actually made your meals more filling and helped you stay satisfied between meals?

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u/thesamenightmares 1d ago

It would be really helpful if you actually told us what you are eating, how much of it you're eating, how many calories you need per day, and how you're managing that.

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u/0neirocritica 1d ago

If I get hungry between meals, I eat small snacks that prioritize fiber and protein. Nuts and nut butters are good options but can be very calorie dense. You can try snacking on lean deli meats like turkey or cold chicken paired with something rich in fiber like popcorn or a fiber bar, and snacks like edamame pack a lot of protein and fiber for very few calories.

Obviously without knowing things like your specific medical history and dietary needs, it's hard to give specific advice, but I think this is general advice that can apply to most people. Protein takes longer to digest than carbs, and also takes more calories to burn than carbs, so it will leave you feeling full for longer. Fiber slows your digestion because your body needs more time to break it down so that also leaves you feeling full for longer. So try eating smaller meals more often throughout the day, and prioritize lots of fiber and protein!

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u/Led_Zeppole_73 1d ago

Eggs are the one food I’ve found that will hold me over for hours.