Protein: The Simple Way to Stay Fuller for Longer

If you often find yourself feeling hungry shortly after eating, one simple change may help: eat more protein.

Protein is one of the most filling nutrients in our diet. Including a good source of protein with meals and snacks can help you feel satisfied for longer, which may mean less mindless grazing between meals and fewer trips to the biscuit cupboard.

This can be particularly useful if you're trying to manage your weight. Feeling constantly hungry makes healthy eating much harder, so choosing filling foods can make a big difference. Instead of simply trying to eat less, think about making your meals more satisfying.

Good protein sources include eggs, chicken, fish, lean meat, Greek yoghurt, cottage cheese, milk, beans, lentils and tofu. Even a small increase in the protein content of your breakfast or lunch can help keep hunger at bay.

Of course, protein does much more than help with appetite. It provides the building blocks your body needs to maintain and repair muscle, particularly when combined with regular resistance training. As we get older, maintaining muscle becomes increasingly important for strength, mobility and everyday independence.

Protein can also support recovery after exercise and helps your body perform many other important functions.

That doesn't mean you need to live on chicken breasts and protein shakes! The aim is simply to include a sensible source of protein in each meal and spread your intake across the day.

So, if you're hungry all the time, struggling with snacking or looking to get more from your gym training, take a look at your protein intake. A little more protein could help you stay fuller, support your muscles and make healthy eating easier.

Simple tip: At your next meal, ask yourself: “Where's the protein?”