Staying Full & Not Overeating - Part 1 - Fats

Hello everyone,

One thing I remember from when I was overweight is that I was hungry all the time. This was one thing I never understood and I figured that was why I was overweight. Looking back at my life I now know why I was always hungry. If you experience this then my next 2 posts will help you a lot.

When I was overweight my diet consisted of all the wrong foods. Chips, fried foods, sauces, gravies, crackers, foods that were very high in fat. The problem with these foods is that you can eat a lot of them and not get full because they are very calorie dense. What I mean by that is that for a small amount of food you are getting tons of calories. This is the main problem with foods that are high in fat. Foods which are high in fat do not fill you up and they give you too many calories. The problem with today’s world is that so many foods are full of fat, therefore most people are eating foods that are giving them more calories than they need, but not the satisfaction of being full. 

Cutting these foods which are high in fat out of your diet is one of the best things you can do for your weight loss. The reason for this is because you can replace those foods with foods which are lower in calories and that will fill you up. The best type of food for this is lean protein.

Now, how to keep yourself full and not feel like you are on a diet. Eat foods which are lower in fat and higher in protein. The reason being is that lean protein will take a long time to digest, therefore keeping you fuller for longer. You can eat twice the amount of lean protein than fat for even fewer calories because protein contains 4 calories per gram and fat contain 9 calories per gram. 


Now, I am not saying cut fat out of your diet, everyone needs fat for healthy hormone production and even to burn fat. The types of fat which you should consume are monounsaturated fat and polyunsaturated fat. These fats can be found in nuts, peanut butter, olive oil, grape seed oil, macadamia nut oil, and fish oil/flax seed oil/ krill oil ( the vitamin). 

Here are some sources of lean protein- chicken breast, turkey, lean cut steak, extra lean ground beef, egg whites. Some options for healthier eating are to buy steak that is leaner cut ( steak with less fat) or buying a normal steak and trimming the fat off, buying lean or extra lean ground beef instead of normal or even using ground turkey, and trimming extra fat off pork chops.


Today’s Tip -Eat a source of lean protein at every meal.

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.