What foods should I be eating to keep me fuller for longer? What foods release energy slowly?

Hi Holly

By far, the number one food for decreasing appetite and cravings is protein. Whey protein has been shown in some studies to be especially good at this (which is surprising due to its fast absorption and metabolism)

Second is fibre - look especially for psillium, bran and prebiotics like fructooligosaccharides/oligofructose.

Another proven strategy is a hearty soup that is well blended. This has been shown to empty slowly from the gut and keep you feeling full for hours despite low calories (if you prepare it using low starch vegetables and other low-calorie, high-bulk ingredients). You can have the soup about 20 minutes before a meal and you'll be able to eat less yet still feel full.

Also, drink water before meals and eat slowly - if you take some time between mouthfulls and chew thoroughly, the signal from your stomach that it is full will arrive before you have eaten too much food.

Don't worry about omitting wheat, potato, rice and pasta from your diet, as long as you get lots of a variety of other vegetables, you're probably better off without them anyhow!

Hi Holly! I feel your pain regarding the bloating feeling! I experience it myself!

As for feeling fuller for longer you need to be eating foods with a Low GI (glycemic index) - these foods offer a slow release of energy after consumption. The majority of vegetables, fruits and staples are Low GI. Look at this link for some examples - http://www.the-gi-diet.org/lowgifoods/ - also protein is good for feeling fuller for longer.

Love the 'ibiza spin' exercise too! Im flying out on Tuesday for two weeks! :)

Thanks guys,

Mark- I am going to start making my own soups, great idea! I do have quite a lot of protein, and have whey shakes too, I could probably add another inbetween meals though. Something simple like eating slower I think could help too actually, dont get me wrong I dont eat like a pig! ha but I do eat quite fast. I definatley need more fibre in my diet..I need to look a supplement for it.

Andrew- Its horrible isnt it! I like all of them too but my stomach just will not take it! So Im going to have to just go cold turkey as it has been affecting my workouts just recently!
My ibiza spin is awesome! specially as its in the dark with the lights!! Really enjoy it! I've been doing abit of boxercise/combat to it aswell! funkyfit I call it! hahaha
Alot of my friends have been, gone or are at Ibiza this summer, I may be going out next month but unsure just yet! Have a great time! sure you will :)