This one simple nutrition “hack” can keep you fuller for longer, reduce cravings, and act as a natural GLP-1 (supporting weight loss goals!)
If you’re eating healthy, but not losing weight and still not feeling satisfied, this might be why.
Reminder: If you want to lose weight, you have to be in a calorie deficit. (Eat less than what you burn)
But what if you’re cutting calories and feeling hungry all the time & dealing with cravings?? Let’s discuss a simple way to improve this!
If you’re new here, then hi, I’m Allison!
I help women Look, Feel and Function at THEIR personal best using a whole body, functional medicine approach to health. Without using extremes or cookie cutter approaches, I provide the framework AND the support needed to create optimal energy, balanced hormones, and a body that you feel comfortable and confident in! CLICK HERE for details on how to work with me.
PSA: Not all calories are created equal.
The macros (protein carb and fat) in a food AND how much volume (the portion) will dictate your energy, satiety and fat loss.
- Handful of chocolate chips
- A spoonful of peanut butter
- Handful of cheese or nuts
These are all 100 calories each, so 300 calories total right here.
They’re gone in a few minutes and just leaves you craving more.
But look at what also is 300 calories: this entire meal AND some snacks
- Chicken
- Veggies
- Sweet potato
- Avocado
- Fruit
- Popcorn
These high volume foods fill you up, give you energy, and makes it WAY easier to stay full, reduce cravings and supports fat loss by creating a calorie deficit.
Watch my video training below!
✔ ️ When you increase the amount of actual food (volume) you’re eating, it fills up your stomach, plus takes longer to consume. It takes on average 15 minutes for digestive satiety hormones (like leptin) to release after eating.
More food + longer eating time = increased satiety
✔ ️ Increasing veggie and fiber intake supports a healthy gut microbiome. And did you know your gut health will influence your metabolism?!
More vegetables = more fiber & micronutrients = better gut health & hormones
Better hormones = optimal environment for fat loss
➡️ What This Looks Like:
- Add veggies to your meals
- Increase the amount you’re having
- Make sure protein is an optimal portion
- Add in fiber different ways such as flax, chia, avocado, berries
When you start focusing on the volume + quality of your food (instead of just restriction), everything changes: more energy, fewer cravings, easier fat loss.
These are great starting points to help support your health goals – but here’s the thing:
You have to do what is right for YOUR body and exact lifestyle.
AND – you need to do them CONSISTENTLY.
Many women get information, but then they get stuck because they don’t know how to apply it (realistically) in their life. Is this you?! Most of my clients come to me this way.
With my holistic approach, I take your WHOLE health into consideration. When I work with a client, I look at their health with a root cause approach, aiming to connect the dots between physiology, lifestyle and your wellness, so you can stop wondering “why”.
From there, I provide a comprehensive recommendations, along with accountability coaching, testing recommendations, and community support, to ensure progress and sustainable results!
If you’re tired of guessing and want to finally feel in control of your nutrition (without giving up your favorite foods), contact me below for a complimentary consult. Let’s discuss your goals & a game plan, so you can get results that actually last!
