Does food merely ignite your appetite? New vegans and even long-time vegans can go through these stages. Here are some methods to try to turn it around.
- Fast. What?! I know it seems counter-intuitive, but you can try increasing the time window between dinner and breakfast. Eat dinner earlier, skip snacks before bed, and then opt for a cup of water, lemon, tea, or coffee in the morning. Try staying busy and see if you can delay your first meal for a while. Intermittent fasting can help stabilize your blood sugar, reduce sugar cravings, and reduce the hunger hormone ghrelin. Make sure you get enough calories during your eating window, including healthy fats.
- Broth. No, this is not another fasting recommendation. Sip a cup of your favorite vegan broth or miso soup before your meal. Studies have shown that people who enjoy a clear broth before their meal feel fuller and naturally elect to eat 20% fewer calories – without trying.
- Take your vitamins. Vitamin deficiencies can leave you tired, weak, confused, and seeking more food to fuel your deficient body. Vegans commonly lack sufficient zinc, iron, DHA, B12, and D3. Creatine, carnosine, and taurine are also nutrients not found in a vegan diet you may want to consider adding to your diet. Be careful; some vitamins like iron are not water soluble, and you can accidentally ingest a toxic amount. If you’re unsure, have a blood test to check your current levels before adding new supplements.
- Drink up. Water makes you feel fuller and increases your metabolism up to 25% for about an hour. If you are tired of plain water, try carbonated (which can feel more filling), or add a slice of lemon or some berries.
- Tea time. Green tea, oolong tea, and green matcha are also known for increasing satiety, reducing inflammation, and contributing to a flatter stomach. Just be careful not to drink it too late in the day. Quality sleep is essential for reducing appetite.
- Get some fresh air. Excessive “hunger” and munchies often have more to do with boredom, habit, and task avoidance than anything else. Go outside and enjoy some fresh air, take a walk, garden or sit outside a coffee shop with a friend (take your tea or coffee black).
- Tuck in early. The earlier hours of the night allow for better deep sleep and hormone regulation than after midnight. So instead of sleeping in, tuck in a little earlier.
- Skip the drink. Alcohol makes you hungrier. Some experts believe it’s because it stimulates nerves in the hypothalamus that drive appetite. Others credit sugar in the alcohol and lower inhibitions followed by low blood sugar the following day. Whatever the cause, alcohol leads to additional hunger.
- Eat whole foods. Although a vegan lifestyle tends to be vastly healthier than the typical American diet, it can still be filled with processed foods. Stick to whole foods as much as possible. Your body has a hormonal response to the food you eat. Processed foods tend to spike insulin and increase hunger and cravings.
- Protein, please. Add some tofu, edamame, pea protein, nutritional yeast, lentils, and beans.
- Healthy fats. Avocado, walnuts, chia seeds, coconut, and flax seeds can fill you up while keeping energy levels stable.
- Low carb solution. When my hunger is raging I can almost always link it to high carb foods. Fuel your body with healthy lower carb vegan alternatives instead.
- Eat more. If you are eating mostly unprocessed vegan foods you may be hungry because you simply are not getting enough fuel. You may just need to simply eat more. Add some new proteins and fats to your diet and see what happens.
These are some methods that have helped me. What about you? Is there anything you would add to the list?
