How to eat so you feel satisfied?

Are you wondering how to eat in a way that leaves you feeling full and satisfied—without constant snacking or cravings between meals? And how can the right food combinations help you maintain stable energy and blood sugar levels throughout the day?

One of the very first books I read about nutrition was Body Love by Kelly LeVeque. She explains in a simple and practical way what happens to food when it enters your body—and how it influences your energy, mood, and hunger.

One of her key concepts is the “Fab Four”: protein, fat, fibre, and greens. Including these four elements in every meal helps you stay full for 4–5 hours, reduces cravings, and supports your overall health.

Let’s take a closer look at how each of these components works:

Protein

Protein is essential for keeping you full. It helps reduce the hunger hormone ghrelin and increases the satiety hormone peptide YY, both of which tell your brain that you’ve eaten enough. It also supports the production of various neurotransmitters, for example dopamine, which play a role in motivation and satisfaction.

Beyond that, protein provides the amino acids your body needs to build and repair tissues, support immune function, and produce hormones and enzymes. Many protein-rich foods are also great sources of B vitamins and minerals that help with energy metabolism and nutrient absorption.

➡️ Not getting enough protein may leave you reaching for more carbohydrates later in the day.

Examples of good protein sources: eggs, chicken, turkey, fish, grass-fed beef, lentils, chickpeas, tempeh, tofu, Greek yogurt (if tolerated- not lactose intolerant), and protein-rich seeds like hemp, chia, and pumpkin seeds.

I have written multiple articles on protein in my blog. Be sure to read those as well to get deeper understanding on protein, why we need it and how much we need it.

Healthy Fats

Fats have often been misunderstood, but they are absolutely essential for satiety, hormone production, brain health, and the absorption of fat-soluble vitamins (A, D, E, and K).

Adding healthy fat to your meal helps slow digestion, which in turn stabilises blood sugar levels and keeps you feeling full longer. Fat also plays a role in supporting a calm nervous system and reducing cravings, especially for sugary foods.

Examples of healthy fats: avocado, nuts and seeds, extra-virgin olive oil, coconut oil, ghee, butter from grass-fed cows, fatty fish like salmon and sardines, eggs, and MCT oil. Even a small piece of dark chocolate (70% cacao and above) can be a nourishing fat-rich treat.

Read more on healthy fats here.

Fibre

Fibre is crucial for both gut health and blood sugar balance. It feeds the good bacteria in your gut microbiome, supports digestion and regularity, and helps your body produce butyrate—a short-chain fatty acid known to reduce inflammation and protect against colon cancer.

There are two main types of fibre:

• Insoluble fibre doesn’t dissolve in water. It adds bulk to stools and helps promote regular bowel movements. It’s especially helpful in relieving and preventing constipation.

  ➡️ Sources include nuts, seeds, whole grains, vegetables (especially with skins), and potatoes.

  
  

• Soluble fibre dissolves in water to form a gel-like substance. It helps lower cholesterol, regulate blood sugar, and slow down stomach emptying, which enhances nutrient absorption. Soluble fibre is fermented by gut bacteria, which can cause gas and bloating for some—so it’s best to increase these foods gradually and drink plenty of water alongside them.

  ➡️ Sources include oats, legumes, beans, chia seeds, flaxseeds, berries, and some vegetables.

Fibre-rich foods to focus on: avocados, berries, coconut, figs (fresh or dried), artichokes, peas, Brussels sprouts, turnips, black beans, lentils, nuts, chia and flaxseeds, quinoa, bananas, oats, and beets.

Click here to learn more about fibre, its importance for the body and different foods to consume.

Greens

Greens are nutritional powerhouses. They’re rich in phytonutrients, antioxidants, and fibre, and they help support detoxification, inflammation reduction, and gut health.

Leafy greens also contain natural plant compounds that feed beneficial gut microbes. Some even provide small amounts of resistant starch, a type of carbohydrate that resists digestion in the small intestine and instead feeds the good bacteria in your colon.

Eating a variety of greens regularly supports your immune system, digestion, and even mental clarity.

Great options include: spinach, kale, rocket, Swiss chard, broccoli, cabbage, parsley, coriander, beet greens, and microgreens.

Final Thoughts

When you include protein, healthy fats, fibre, and greens in each meal, you create a satisfying plate that fuels your body, balances your blood sugar, and keeps cravings at bay. Over time, you’ll likely notice improvements in your energy, mood, digestion, and even sleep.

And remember—it’s not about being perfect. It’s about building meals that nourish both your body and mind so you can feel satisfied, balanced, and supported throughout the day.

If you're looking for personalised guidance to make your diet more balanced and tailored to your needs, feel free to reach out to me for nutrition counselling at info@katrinpeo.com. I’d be happy to help!