The key to building a balanced meal that will keep you satisfied for hours? Protein, Fat and Fiber ! 

Did you know that hunger is regulated by hormones? These hormones make sure your body is properly fueled throughout the day, but when our hunger hormones are out of whack, we can end up overeating because our brain isn’t receiving the proper signals

Save this post for tips on balancing these hunger hormones:

• Leptin, also known as the “satiety hormone,” tells your brain that you’re full. Fiber rich foods promote an increase in leptin

• Ghrelin, also known as the “hunger hormone,” is released when your stomach is empty and signals that you need food. Protein and fiber help to minimize ghrelin 

• Glucagon-Like Peptide I tells our brains when we’re full. Leafy greens such as kale and spinach increase GLP-I 

• Peptide YY (the “control” hormone) reduces appetite when secreted. Balancing your blood sugar and eating protein & fiber can increase the production of PYY

• Neuropeptide Y stimulates our appetite for sugar and carbs, but protein & fat can minimize this hormone

Do you see a connection here? Adequate amounts of protein, fat and fiber are a necessity for balancing hormone levels. I like to build my meals by choosing a protein (usually eggs, salmon, ground beef or chicken thighs) and a few veggies to go with it. Then I'll add some fat (like olive oil, avocado or nuts/seeds)

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A well balanced meal will keep you feeling full and satisfied for longer and can help to minimize cravings and prevent overindulging later in the day