When cutting calories, achieving a feeling of fullness can be very difficult, especially in an era where foods have been designed to be rewarding and not fill you up. Let’s discuss some evidence-based, proven ways to help you feel fuller longer.

FULLNESS PYRAMID The Fullness Pyramid summarizes which foods and habits keep us full the longest. At the top of our inverted pyramid, the larger layers represent the most important factors to fullness. As we move down in size, the factors play a smaller but still significant role in helping us feel full and satisfied.

Of all the different kind of foods, protein is the most filling (satiating), but most of us aren’t taking advantage of the filling-power of protein.

PROTEIN=0.7xWEIGHT I would advise getting at least 0.7 grams of protein for every pound you weigh. That is a lot of protein. In someone who weighs 200 pounds, that would mean they need to ingest 140 grams of protein a day. I usually start women out at 80 grams per day and work our way up. I start men at 120 grams per day and work our way up.

PROTEIN 3x/DAY It is important to spread the protein out as well. Do not eat all your protein at one meal, but try to spread it out to at least 3 times a day to keep your hunger at bay.

PROTEIN SOURCES Finally, not all sources of protein are created equal. Try to go with your lowest calorie protein sources. Typically that means less fat (lean sources).

I ask patients on a regular basis how they are doing with their protein intake and what they are eating for protein. One of the most common responses I receive is, “Great, I am eating peanut butter, nuts, cheese, and bacon.” It disheartens me a little bit because it means I did not do a good job of explaining what sources of protein will help them achieve their goal which is decreasing the number of calories they ingest. Fatty proteins have many calories.

I am not saying you should completely stop eating these foods. I would suggest being mindful that these foods are high in calories and may not help you achieve your protein and calorie goals at the same time. I eat cheese but many times it is low fat cheese. I eat bacon but it is 2 to 3 pieces. I eat burgers but I try to choose the leaner patties. I eat steak (man, I love a ribeye) but it is when I know I have exercised enough to cover the calories I will consume.

HIGH-CALORIE PROTEIN SOURCES
Peanut butter, nuts, cheese, burgers, ribeye, salami, bacon, sausage, pork chops, pepperoni, and fried meats.

LOW-CALORIE PROTEIN SOURCES
So, for someone who is on a tight calorie budget, what sources of protein are best?

1. Lean Meat: chicken, turkey, fish, lean beef or pork, etc.
2. Eggs: the whites are less calories than a whole egg but a whole egg can still be relatively low in calories.
3. Beans: pinto, black, green, etc.
4. Yogurts: look for low-calorie/high-protein options
5. Protein Shakes: Fairlife, Orgain, Optimum Nutrition, Premier, etc.

PROTEIN SNACKS Every meal and every snack I am thinking about how I can incorporate these source of protein into my meal. Some common snack ideas for me are:

• Rotisserie chicken
• 100 calorie beef jerky packets (look for options without lots of added sugar)
• Refried beans (made once a week at home and put in the fridge)
• Fairlife protein shake
• Eggs in a muffin tin with vegetables added
• Boiled eggs
• Low-calorie/high-protein yogurt

Understanding how to maximize the benefits of protein is the foundation of the Fullness Pyramid. In summary, aim for the following to use protein to help keep you feeling full:

• Eat at least 0.7g/lb per day
• Spread out the protein intake to at least 3 times a day
• Choose low-calorie sources of protein