Staying full on a Plant-Based diet can be pretty overwhelming when you’re new to the diet. Here are 13 Top Tips to Stay Full on a Plant-Based Diet that’ll definitely help you stay full longer!
13 Top Tips to Stay Full on a Plant-Based Diet
1. Water – Make sure you’re drinking enough water. If you find yourself struggling with your water intake, start carrying around a special bottle for your water. Try to drink at least 32 oz of water per day. Drinking lots of water not only keeps you hydrated but also boosts your metabolism and helps your body properly break down food. Drinking more water also helps your body flush out toxins and gives you more energy.
2. Protein – Protein helps you feel full and healthy. One easy way to get small amounts of protein throughout the day is by using plant-based milk. You can drink them and add them to your meals. Add sides to your meals to increase your protein intake such as peas, nuts, sun-dried tomatoes, tofu, tempeh, dark leafy greens, beans, quinoa, seitan, and edamame. You can also add toppings to your meals by using hemp, sesame, sunflower, flax, pumpkin, or chia seeds. You can also use protein powder.
3. Gut microbes – Your gut microbes are very important for your body and you need to make sure that you are taking care of them. Your gut microbes not only lower inflammation throughout your body but also help aid in digestion. For more information on gut health and microbes, watch GojiMan’s video here. Support gut health & immune function with Mary Ruth’s Complete Gut Health+ (Pre, Pro, and Postbiotic) 60 count & 30 servings! Type Mary Ruth’s Complete Gut Health+ here and use code MROAPRIL15 for 15% off!
4. Fiber – Up your fiber intake to support your gut microbes. Fiber takes longer to digest, which keeps you full longer. Note: Just don’t eat too much fiber. Too much fiber can cause diarrhea, constipation, gas, and digestive distress. I recommend Metamucil Daily 3-in-1 Capsules.
5. Nutrient-Dense Foods – Eat mostly nutrient-dense foods and some additional foods for variety. Nutrient-dense foods not only help you get the nutrition you need for your body but also help you feel satisfied and full! Nutrient-dense foods have lots of nutrients with few calories. Examples of nutrient-dense foods include Kale, Avocado, Cabbage, Kiwi, Cacao, Almonds, Quinoa, Chia, Seaweed, Garlic, Blueberries, Sweet potatoes, Bok choy, Brussel sprouts, Spinach, Carrots, Broccoli, Strawberries, Plums, Raspberries, Onions, Oranges, and Cherries.
6. Fat intake – Eat foods such as avocados with healthy fats. Avocados are extremely high in healthy fats and help reduce the risk of breast cancer and inflammation in your body! Nuts, nut butter, chia seeds, and coconut meat also have healthy fats!
7. Eat naturally salty foods such as tomatoes, celery, spinach, swiss chard, beet, greens, kale, coconut water, avocado, bananas, apricots, and melons.
8. Taste – Add pleasure to meals with herbs and spices. Investing in some good spices can help add flavor, nutrients, and color to your meals. Some great spices to always have on hand are Rosemary, Oregano, Cinnamon, Turmeric, Basil, Black pepper, Cloves, Garlic powder, Onion powder, Cumin, Ginger, Thyme, Chilli, Cayenne pepper, and paprika.
9. Sometimes you need to limit snacking. If you’re snacking too often and not eating meals — your body will forget what it’s like to feel full. Set a schedule for yourself to have 3 main meals a day with snacks in between meals.
10. Calories – Calories are very important for your body, make sure you are getting enough calories to fuel your body.
11. Feeding the mind – Sometimes people feel full when eating with other people or while eating alone. Test each method out and see how you feel after. Some also feel full after eating a meal they have specially created for themselves or for guests to enjoy with them.
12. Starch and carbs – Starch and carbs are a big part of vegan calorie intake. They help you feel full and help balance your weight. If you want to learn more about starch and carbs watch this video by Mic. If you’re still worried about carbs, he also released : Carbs: A Level-headed Look at the Research.
13. Recipes – Without recipes, you will end up eating the same old boring meal every day. You don’t want your food to be boring because that will make you want to eat foods you are trying to avoid. Find recipes that interest you (or even try creating your own recipes)!
Related post: The Best Vegan 101 Beginner Guide (Recommended)
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Thank you for taking the time to read this blog post! I hope you found it informative and helpful. If you have any questions or feedback, please feel free to leave a comment below. I appreciate your input and will do my best to respond to all comments. If you know someone who could benefit from this information, please share this post with them! 🙂
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