How to Feel Full on a Vegan Diet?

18 Jan 2021

@abillion profile image
abillion

Two women eating watermelon

"I tried being vegan, but I was always so hungry!"

When going vegan for the first time, many of us find our stomachs growling round the clock. It's frustrating, we get it. But, with these simple tips, you'll stop being hangry and start feeling nourished and energized.

vegan toasties

1. Increase those portions

Since animal and animal-derived products contain complex protein and fat molecules, it takes about 2 days to fully digest them. While vegetables and fruits, which are high in fiber, take less than a day. This fundamental fact is one of the main reasons why a lot of people keep feeling hungry, or experience digestive issues, when they suddenly change their diet to contain mostly plant-based foods.

When you go vegan, you need to eat more food multiple times a day. You can do this by ensuring you have proper breakfast, lunch, and dinner as well as keep healthy snacks handy for those hunger pangs. Try these Roasted Chickpeas and keep them around for the times you start feeling peckish. You can also check out these 15 budget friendly meal ideas for inspiration.

two women shopping

2. Nourish, don't replace

Generally, when we're making any changes to our diets, our first instinct is to keep continuing what we're eating while substituting what we can't. So, the meats get substituted with meat alternatives.

Instead, we need to take a moment to rethink our diet. You can read and research more about the Plate Method and your basic nutritional needs (we've covered these in our vegan nutrition guide). Each meal should contain a healthy balance of proteins, carbs, fibers, and fats.

So, if your daily dinner consists of meat and mashed potatoes, instead of thinking meat substitute and mashed potato, you pair your mashed potatoes with beans, non-starchy veggies that're sautéd in spices, some nuts & seeds, and an avocado on top. When you have balanced meals, you'll feel satiated.

couple cooking

3. Mix it up!

Another way to ensure that you enjoy your vegan journey while staying full is to add a variety to your diet. Take this opportunity to learn new techniques and cook for yourself. They say you eat with your eyes, so when you cook you start developing a healthy relationship with your food, and you learn how your body reacts to different foods.

Also, start prepping! After a long day, hardly anyone has the energy to cook complex meals. But, if you prep ahead, you can cook your meals in a jiffy. Prepping also helps you to add more flavors to your meal. Just as you use various cooking techniques for your meats... like braising, marinating, BBQing, roasting, and many more... use the same techniques with your vegan ingredients. Just because you're eating veggies, it doesn't have to be boring.

avocado bowl

4. Fats & fibers are your friends

Hold up! Before you reach for that pack of chips... we only mean healthy fats like avocados, nuts, seeds, olives, edamame, and more. Fats take more time to get digested and helps you stay "full" longer. When next time you meal plan, make sure you add some healthy fats to all of your meals, and some snacks as well.

Adding more fibers to your diet also helps keep those mid-day hunger pangs away. Fibers don't break down (like proteins or fats), but they move through your body. Now, there are two types of fibers: soluble fibers and in-soluble fibers. While both type of fibers are good for your body, if you find yourself feeling hungry a lot, stock up on foods that're rich in soluble fibers. Soluble fibers absorb water and tend to expand, so you end up feeling "full". Think oats, peas, beans, apples, barley, etc. Add these to your daily meals, you'll start feeling less hungry than usual.

Have you felt that you're "always" hungry on your vegan diet? Tell us in the comments section below!

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Responses

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@david- profile image
david-1 YEAR AGO
Huge issue in the beginning. Not anymore🤤
REPLY
@abillion profile image
abillion1 YEAR AGO
Hi @david- So glad it's no longer an issue! Do you have any more tips to stay full?
REPLY
@manjugarg profile image
manjugarg1 YEAR AGO
Very good article . I follow same guidelines and doing great . For my husband, It took 6 months , he started to enjoy vegan food I cooked . 😘 I added lots of salad , seeds roasted and flavored my self with spices. made it home . Made it difference . I cook all meals at home .
REPLY
@abillion profile image
abillion1 YEAR AGO
@manjugarg Yes!! Homecooked meals are the best! Which are your go to spices?
REPLY
@southernveganupnorth profile image
I struggle with this for my kids as they seem to be constantly hungry and eating everything in sight! Having fruit and vegetable snacks at the ready - as well as nuts - has really helped to keep them going during mealtimes but increasing their portion sizes (to their delight) has also been a lifesaver 🙏🏽
REPLY