SUPPORT YOUR MEAL PLAN

For Appetite Control

Sleep: A lack of sleep actually leads to heightened appetite and less feelings of satisfaction after a meal due to its relationship with the hormones Ghrelin and Leptin. Essentially, it reduces the amount of leptin in your body, the ‘stop-eating’ hormone.

Ensure you are hydrated: Sometimes we mistake thirst for hunger, particularly with fruit cravings. Have a glass or two of water, wait a few minutes, then decide if you are truly hungry.

Note: it is best to drink away from meals, so as not to dilute digestive enzymes needed to break down food.

Replace meat with plant protein: Replace the meat you would usually put in your meal with something nutrient-dense, fibre-rich and substantial (legumes, tempeh, tofu, grains, seeds), don’t just take it out of the meal. Evidence suggests that plant- proteins provide a longer feeling of satiety than animal proteins. Ensure you reach adequate amounts daily through a variety of plant-sources: fruits and vegetables (everything adds up), legumes and grains, tempeh and tofu, nuts and seeds. If you wish to incorporate a protein powder, you may, but this isn’t always necessary.

Fill up on non-starchy vegetables: 3+ cups per meal is not too much! Snack on these freely.

Nutritious mini meals (salads, soups and smoothies): Can also be snacks and are often healthier and more satisfying than packaged and processed snack options.

Think nutrient density: Perhaps your body is craving nutrition rather than calories. Opt for deeply coloured plant-foods such as red cabbage, berries, sweet potato, red capsicum, kale and broccoli.

Don’t deprive yourself of carbohydrates Carbohydrates are a mainstay in a plant-based diet. Gluten-free grains, legumes, beans, fruit… these foods are not to be feared. They are the body’s primary source of fuel, crucial for healthy brain, thyroid and digestive function and keeping you full, happy and healthy.

Apple Cider Vinegar: Fights candida and may help with sugar cravings, bloating and stimulation of stomach acid.

Cinnamon: Trials utilising cinnamon as a means for blood sugar stabilisation, particularly in diabetics, have yielded mixed results. However, given the little downside, why not try it in meals? Be sure to choose Ceylon as opposed to Cassia (more common), due to potential coumarin toxicity.

Phenylalanine: An amino acid thought to help suppress appetite, due to its relationship with the satiety hormone cholecystokinin. Bee pollen and chlorella (can be taken as tablets) are nutritious superfoods, rich in phenylalanine.

Peppermint tea: May help suppress appetite, and is a refreshing way to end a meal.

Note: Avoid if you are prone to reflux.

The 20 Minute Rule: Wait 20 minutes after your meal, before deciding if you’re still hungry. Apply this to arriving home at the end of the day, as often stress/tiredness prompts us to make poor choices. Drink water, shower, and plan exactly what to cook, before diving into the crackers.