Popsugar Health & Fitness Diet Tips A Trainer Explains How to Stay Fuller Longer Are You Hungry an Hour After You Eat? Here's Why (and What's Missing From Your Plate) 15 October 2018 by Jenny Sugar View this post on Instagram A post shared by Sam Altieri•OnlineFatLossCoach (@saltylifts) on Oct 12, 2018 at 5:42am PDT You sit down to breakfast, enjoy a bowl of oatmeal with fruit, then an hour later, you feel so hungry that you can't think straight. But you just ate. Why are you so hungry again? Sound familiar? NASM-certified personal trainer Sam Altieri (@saltylifts on Instagram) has the simple reason, explained in this Instagram post. Can you spot the difference? The formula on the left is mostly carbs with a little protein, and the formula on the right includes fat. If you're hungry one or two hours after you eat, it's probably because your meal or snack is mostly carbs or a combination of carbs and protein. "Fat is much slower to digest and has the power to keep you fuller longer. Protein fills you up *while* you're eating but fat *keeps* you full," Sam explained in her caption. "When combined with lean protein and some carbs, a small serving of healthy fats can add richness and satisfaction to your meals and snacks." This can not only help you stay full for four or five hours which helps you consume fewer daily calories, but it can also prevent you from overeating — see how eating healthy fats can help with weight loss? Here are some sources of healthy fats you can include in your meals: Avocado Whole eggs Nuts Seeds Extra-virgin olive oil Salmon Sam reminded us that "No, fat does NOT make you fat. Only eating too many calories can do that." She typically eats three big meals a day and aims to get 15 to 20 grams of fat per meal. So the next time you sit down to a plate of yumminess, make sure it's following the formula on the right. Aim to add a small portion of fats such as: ⠀ One tablespoon of nut butter to oatmeal, toast, fruit, or protein smoothies One-quarter to one-half an avocado to meals such as on toast, with eggs, on your salad, mashed into guacamole to use as a veggie dip, or add to your smoothie Instead of an egg-white-only omelet, use one to two whole eggs and half a cup of egg whites Add a one-tablespoon sprinkle of seeds or nuts on top of protein pancakes, salads, a smoothie, or whole grains Use one tablespoon of olive oil to cook any meat or plant-based protein Here are some meal and snack ideas that have a combination of carbs, protein, and healthy fats. Maple-Roasted Butternut Squash, Kale, and White Bean Salad Image Source: POPSUGAR Photography / Jenny Sugar Massaged kale is topped with warm maple-cinnamon-roasted butternut squash, white beans for protein, cucumbers and almonds for a satisfying crunch, and raisins for a little added sweetness. Calories: 426 Fat: 9.5 grams Carbs: 78.8 grams Protein: 19.1 grams Get the recipe: maple-roasted butternut squash, kale, and white bean salad 1 / 26 Sweet Potato, Tofu, and Avocado Bowl Image Source: POPSUGAR Photography / Jenny Sugar This bowl tastes perfect on its own, but adding a little crunchy texture with some chopped salted cashews makes it even more delicious. Calories: 366 Fat: 22.9 grams Carbs: 23.6 grams Protein: 19.5 grams Get the recipe: sweet potato, tofu, and avocado bowl 2 / 26 High-Protein Overnight Oats Image Source: POPSUGAR Photography / Jenny Sugar The only thing better than the maple-pecan-vanilla flavour is the fact that it follows the nutritionist-designed breakfast formula for weight loss. Calories: 366 Fat: 13.7 grams Carbs: 42.1 grams Protein: 20.5 grams Get the recipe: maple vanilla overnight oats 3 / 26 Tofu, Broccoli, and Cauliflower Sheet-Pan Meal Image Source: POPSUGAR Photography / Anna Monette Roberts This recipe includes all the essentials you need for losing weight: protein, healthy fats, and fibre. And the best part is it's a one-pan meal, so it's easy to make and even easier to clean up! Calories: 368 Fat: 19.4 grams Carbs: 15.5 grams Protein: 35.5 grams Get the recipe: tofu, broccoli, and cauliflower sheet-pan meal 4 / 26 Mediterranean Scramble Image Source: POPSUGAR Photography / Nicole Perry This breakfast takes about five minutes to make, and five to 10 minutes to eat; it's well worth getting up 15 minutes earlier for. Calories: 470 Fat: 18.1 grams Carbs: 37 grams Protein: 22 grams Get the recipe: spinach and sun-dried tomato scramble 5 / 26 Sesame Ginger Quinoa Salad Image Source: POPSUGAR Photography / Jenny Sugar Quinoa is anything but boring in this sesame-ginger salad with protein-packed edamame, crunchy cabbage, and rich sesame oil. Eating the colours of the rainbow is always good for your health, and all the different flavours in this salad work perfectly together. Calories: 363 Fat: 14.4 grams Carbs: 43.4 grams Protein: 15 grams Get the recipe: sesame ginger quinoa salad 6 / 26 High-Protein Banana and PB Snack Image Source: POPSUGAR Photography / Jenny Sugar For a pre- or post-workout snack, this banana smeared with peanut butter (mixed with protein powder) couldn't be easier. Calories: 158 for one serving Fat: 4 grams Carbs: 17.4 grams Protein: 13.6 grams Get the recipe: banana and PB snack 7 / 26 Baked Salmon and Veggie Dinner Image Source: POPSUGAR Photography / Lizzie Fuhr This one-sheet salmon supper is an ideal meal to enjoy after a tough strength-training session. You can up the carbs by enjoying this meal with a little cooked brown rice or quinoa. Calories: 416 Fat: 21.4 grams Carbs: 13.5 grams Protein: 47 grams Get the recipe: baked salmon and veggie dinner 8 / 26 Chocolate Almond Coconut Protein Balls Image Source: POPSUGAR Photography / Jenny Sugar Did I mention they taste just like a Tootsie Roll? Chewy, chocolaty goodness. Calories: 159 for three balls Fat: 7.2 grams Carbs: 18.6 grams Protein: 7.8 grams Get the recipe: chocolate almond coconut protein balls 9 / 26 Blueberry Cheesecake Smoothie Image Source: POPSUGAR Photography / Jenny Sugar Sweet and creamy and such a vibrant colour, this breakfast will remind you of cheesecake drizzled with blueberries. Calories: 350 Fat: 11.7 grams Carbs: 48 grams Protein: 15.9 grams Get the recipe: blueberry cheesecake smoothie 10 / 26 Overnight Hemp Seed Cereal Image Source: POPSUGAR Photography / Jenny Sugar For the overnight-oats-obsessed, here's a variation you have got to try that's high in protein and lower in carbs! Calories: 364 Fat: 19 grams Carbs: 32.6 grams Protein: 19.1 grams Get the recipe: overnight hemp seed cereal 11 / 26 Chocolate Almond Protein Bars Image Source: POPSUGAR Photography / Jenny Sugar These satisfyingly chewy bars are the perfect snack before or after a workout, but they taste so sweet and cookie-like, your taste buds will easily call them dessert. Calories: 166 for one bar Fat: 6 grams Carbs: 17.6 grams Protein: 12.8 grams Get the recipe: chocolate almond protein bars 12 / 26 Hummus Deviled Eggs Image Source: POPSUGAR Photography / Jenny Sugar This deviled eggs recipe replaces mayonnaise with hummus for a protein-packed snack that you'll want to eat on the regular. Calories: 94 for one Fat: 6.0 grams Carbs: 4.3 grams Protein: 6.4 grams Get the recipe: hummus deviled eggs 13 / 26 Smoatmeal Image Source: POPSUGAR Photography / Jenny Sugar Make a bowl of smoatmeal! It's one part smoothie and one part oatmeal, which equals all parts awesome. Calories: 369 Fat: 7.2 grams Carbs: 62.6 grams Protein: 18.2 grams Get the recipe: smoatmeal 14 / 26 Peanut Butter Brownie Bites Image Source: POPSUGAR Photography / Jenny Sugar If you're craving something sweet and chocolaty, using plant-based protein powder mixed into the batter offers more protein than regular vegan brownies, but you won't taste any difference. Calories: 124 for one Fat: 7.2 grams Carbs: 12.6 grams Protein: 5.1 grams Get the recipe: peanut butter protein brownie bites 15 / 26 Almond Strawberry Banana Soy Yoghurt Smoothie Image Source: POPSUGAR Photography / Jenny Sugar This recipe may be basic, but it's still delicious! Calories: 358 Fat: 13.5 grams Carbs: 47.9 grams Protein: 15 grams Get the recipe: almond strawberry banana soy yoghurt smoothie 16 / 26 Lemon Coconut Protein Balls Image Source: POPSUGAR Photography / Jenny Sugar Here's a summery-tasting, refreshing snack you can whip up in under 20 minutes. Calories: 147 for three balls Fat: 9 grams Carbs: 12 grams Protein: 7.2 grams Get the recipe: lemon coconut protein balls 17 / 26 Mexican Tempeh Quinoa Salad Image Source: POPSUGAR Photography / Jenny Sugar Spice up your quinoa salad routine with a Mexican tempeh quinoa salad. Calories: 353 Fat: 13.4 grams Carbs: 45.3 grams Protein: 17.4 grams Get the recipe: Mexican tempeh quinoa salad 18 / 26 Salmon Buckwheat Bowl With Pesto Image Source: POPSUGAR Photography A simple dinner that's full of flavour. Calories: 517 Fat: 28 grams Carbs: 39 grams Protein: 30 grams Get the recipe: salmon buckwheat bowl with pesto 19 / 26 Overnight Breakfast Cookie Image Source: POPSUGAR Photography / Jenny Sugar You want cookies for breakfast. We get it — we want them, too. So make this breakfast cookie! Calories: 328 Fat: 8.4 grams Carbs: 45.2 grams Protein: 20.8 grams Get the recipe: chewy, cinnamony breakfast cookie 20 / 26 Creamy Banana Cashew Overnight Oats Image Source: POPSUGAR Photography / Jenny Sugar You'll love this low-sugar, high-protein overnight oatmeal recipe that's oh-so-creamy and naturally sweet. The secret? Mashed chickpeas and banana. Calories: 368 Fat: 11.1 grams Carbs: 55.5 grams Protein: 15 grams Get the recipe: low-sugar, high-protein overnight oatmeal 21 / 26 Vegan Banana Almond Bread With Protein Image Source: POPSUGAR Photography / Jenny Sugar Sweet and moist on the inside and crispy on the outside, this banana bread tastes delicious on its own but would be even better smeared with nut butter. Calories: 188 for one slice Fat: 4 grams Carbs: 31.9 grams Protein: 8.2 grams Get the recipe: vegan banana bread 22 / 26 Chocolate Peanut Butter Overnight Oats Image Source: POPSUGAR Photography / Jenny Sugar These chocolate peanut butter overnight oats offer all the delicious sweet taste you crave. Calories: 403 Fat: 19.6 grams Carbs: 48.3 grams Protein: 15.2 grams Get the recipe: chocolate peanut butter overnight oats 23 / 26 Tofu Scramble With Kale and Sweet Potatoes Image Source: POPSUGAR Photography / Jenny Sugar This tofu scramble is bursting with an addictive savory-sweet flavour. Calories: 264 Fat: 15.8 grams Carbs: 16.6 grams Protein: 18.8 grams Get the recipe: tofu scramble with kale and sweet potatoes 24 / 26 Pineapple Kale Smoothie Image Source: POPSUGAR Photography / Jenny Sugar Full of sweet creaminess, this pineapple kale protein smoothie is soon to become a favourite recipe. Calories: 356 Fat: 12.1 grams Carbs: 53.5 grams Protein: 15 grams Get the recipe: pineapple kale smoothie 25 / 26 View this post on Instagram A post shared by Sam Altieri•OnlineFatLossCoach (@saltylifts) on Oct 12, 2018 at 5:42am PDT Don't forget the healthy fats! 26 / 26 Diet TipsHealthy SnacksHealthy RecipesWeight Loss