Hello Reader,

Happy Friday mon petit pois.

I hope your week has been...fine! In client calls this week I think it's been kind of grueling. The vibe at the minute is hard game on hard mode.

So to curb some of that, let's make sure you're not playing a hard game on hard mode whilst hangry.

Remember you can write in to get my help on whatever food, body image, habit change stuff you're struggling with at the moment by submitting a question to the podcast:

On with the email...

We've all heard 1000x that protein is the most satiating macronutrient. And yes, that is true but don't ignore the others. Protein is not your final bus stop for feeling full after eating.

A balanced meal is your best bet of feeling full for a reasonbly long time (we're talking physical hunger here, rather a hunger triggered by emotions) A meal that includes carbs, fats, and protein.

Equally if you think that you're doing that already and you're still hungry within an hour of eating lunch.Here are the three ways that I see most people going wrong when they're hungry 'all the time':

1. They're missing fibre. An increase in fibre will slow the rate of stomach emptying which means that you'll feel fuller longer. Fruit and veggies are a great source of fiber, some have more than others so aim for a variety.
2. You need fats. Fat's increase the satiety of a meal. A meal's ability to be tasty is not limited to the amount of 'volume' vegetables you can cram onto a plate. Eating some fat sources (plant based or dairy are the most ideal sources, going easy on the butter though, sorry) So yes, eat the full fat Greek Yogurt, 5% is in your rear view!
3. Eat regularly. This one comes up a lot. If you're not eating every 3-4 hours your energy levels will dip, you'll feel crap and potentially risk a bought of unplanned overeating. You're not meant to feel full after eating for 6 hours. Snacks are great for this haha.

I appreciate I spent many many months in a Body Image Rabbit Hole and haven't achieved a lot of *balance* in my content. But alas I am developing a bit more of a balance between all the things I can help you with, tehehe.

I am just really passionate about you being able to live your very best life, eating well, moving well and feeling bold, happy and confident in your body.. okay?!?! OKAY!!

Love you, mean it.

Speak soon,

​ ​ ​

xx Rach ​ ​​​​

Portland House Westfield Road, Leighton Buzzard, England LU7 9GU
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