Maybe it’s not a coincidence that I wrote this post around the same time as My Enemy: The Scale. A few months ago I’d been feeling kind of full at the end of the day. I think it was more the result of making sure I have enough protein in my diet, which has been a bit more challenging since I cut back on beans with the low-carbohydrate regiment. I had to integrate more tofu, tempeh, and analog meat to match what I’d gotten in a low-fat diet, but those are my less-favorite food choices. (I wish I liked smoothies so I could just add protein powder.) Instead, I’m quite content with my scrappy little Boca burger (with 13 grams of protein and only 70 calories!) and vegetable soup for lunch, with a salad and huge plate of vegetables for dinner. But alas, our bodies need protein for loads of functions, ranging from reduced healing time to growing healthy nails.
On the one hand, protein is great because it is very filling and has a longer digestion time. On the other hand, those same qualities make me feel too full, even though I haven’t ingested more calories. I’d much rather eat the roasted artichoke hearts and shirataki noodles on my plate than faux meatballs. They were usually what was left after I finished the ‘good’ stuff and I felt satisfied, so I ended up feeling like I was eating more than I needed.
As a result, upping the non-bean protein content in my diet left me feeling fuller after dinner. I hated it because sometimes I like dessert, I definitely need two or three squares of chocolate ‘for my health’, and I really look forward to having an evening snack, usually tiny bowls of 11 Newman’s protein pretzels and about ½- ¾ ounce of Wise potato chips (the best potato chips ever!).
I realized that while I was aware of how I was feeling, I ignored it just so I could have dessert and/or an evening snack. The problem was that I went to bed feeling more full than usual and woke up not really feeling hungry. For me, that’s a recipe for disaster, tempting me to skip breakfast because I’m not hungry, potentially setting me up for eating more throughout the rest of the day since I didn’t eat those breakfast calories. (Meanwhile, I would eat twice as much, thinking I was only making up for breakfast.)
As I recently mentioned in To Eat or Not to Eat Breakfast, it’s psychologically important for me to know I have the option of eating an evening treat. Feeling like I have to forgo it makes me feel resentful and is more likely to lead to unchecked late-night binging. To cope with this, I’ve worked on integrating more protein into earlier meals, and even my afternoon snack, so I feel less full from that protein hit at dinner. I also cut back on my evening snack so that while I continue to give myself that option, I try to eat only as much as I think will satisfy me instead of what I’ve come to think of as my ‘allotted’ amount. These small changes have left me feeling much better in the morning, waking up hungry and wanting breakfast.
My lifestyle change continues to be a work in progress. I didn’t really consider the effects of changing out beans for other plant-based proteins. Instead, I was operating under an outdated regimen. Once I realized this, I was able to tweak it to feel better. I need to remind myself to not get stuck in a rut because a lifestyle change is not a one-off thing.