Transitioning to a vegan diet can bring about a host of positive changes, from environmental benefits to improved health. However, one common challenge many new vegans face is persistent hunger. This article explores the reasons behind increased hunger on a vegan diet and provides practical strategies to stay full and satisfied.
Why the Constant Hunger?
Several factors can contribute to feeling constantly hungry when adopting a vegan diet. Understanding these reasons is the first step to addressing the issue:
Insufficient Calorie Intake
One of the primary reasons for increased hunger is simply not eating enough calories. When transitioning to a vegan diet, it's crucial to ensure that your calorie intake remains adequate to meet your body's energy needs.
Julie Barrette, a senior clinical dietician with Providence Mission Hospital, explains that one’s innate understanding of how calorie-rich food is suddenly changes. Abrupt changes to one’s diet can lead to initial negative side effects as certain nutrient rich foods are no longer being consumed, such as animal proteins.
Rachel Lessenden, a nutritionist and recipe developer, advises replacing meat and dairy with plant-based versions, noting that the vegan versions may be lower in calories than their omnivore equivalents, meaning needing to eat larger portions in order to consume the same amount of calories.
Read also: Weight Loss with the Carnivore Diet
Lack of Protein
Protein is a vital nutrient that promotes satiety and helps repair tissues. Animal protein provides the foundation to repair tissues like muscle and organs and also helps with the feeling of fullness and satisfaction, according to registered dietitian nutritionist Blanca Garcia. Vegans need to ensure they consume enough protein from plant-based sources to maintain satiety.
Inadequate Fiber Intake
Fiber plays a crucial role in promoting fullness and regulating digestion. Plant-based diets, high in fiber stemming from grain products, bread, potatoes, vegetables, legumes, and fruits, are linked with planetary and human health. Fiber keeps you feeling full, so be sure to eat fiber-rich food at all meals and snacks. For example, a bag of chips is not nearly as filling as eating a baked potato. The baked potato is much more filling because it contains more fiber and protein.
Dehydration
Sometimes, the body mistakes thirst for hunger. Evarts notes that often the brain thinks that the body is signaling hunger when it is really thirsty. New vegans are often not used to the significant fiber load that their new diet brings, and as a result can suffer from constipation, bloating and diarrhea, all of which can be mediated with time and adequate water intake.
Psychological Factors
Contemporary diet culture often leads to a cycle of restriction and overeating, making it difficult to recognize and respond to the body's natural hunger cues. Cutting out animal products can mean having to intentionally bring more of those elements in.
Strategies to Stay Full and Satisfied on a Vegan Diet
Fortunately, there are several effective strategies to combat constant hunger and maintain a satisfying vegan lifestyle:
Read also: Keto and Hunger
Eat More Volume
Volume is how much food you have on your plate or in your bowl. It should not look sparse. It should look full. Make sure your portion sizes are big enough to satisfy you.
Prioritize Whole Foods
Focus on consuming whole, unprocessed foods that are rich in nutrients. As long as you focus on whole foods (rich in nutrients) and avoid processed foods and oils, it will be hard to overeat.
Incorporate Snacks
Snacking is a great way to stay full. Make sure you are incorporating snacks between meals. Do not skip meals.
Eat Protein with Every Meal
Eat a protein serving with each meal to keep you feeling full. Luckily, all plants have protein and most foods that are high in fiber also have a decent amount of protein, like:
- Beans
- Seitan
- Tofu
- Tempeh
- Plant-based meats
In my experience, pure seitan is more satiating than most plant-based meats.
Read also: Are Hungry-Man Meals Healthy?
Increase Fiber Intake Gradually and Drink Enough Water
If your diet is low in fiber, add fiber slowly. Don't go from 10g a day to 30g.
Flavor is Key
Flavor is the key element that binds the others together. If a meal doesn't taste good, it can have all the fiber, protein, and volume, but you'll still be unsatisfied after eating it. You may be full, but you won't be happy.
Listen to Your Body
Eat until you’re about 80% full, or about an 8 on a hunger scale from 1-10; 10 being stuffed and 1 being starving. Are you hungry or thirsty? Drink enough water throughout the day and monitor your hunger cues.
Eat Mindfully
Lastly, take your time when eating. When you eat too quickly, your body does not have enough time to signal to your brain that you are full. Slow down your eating pace and practice mindfulness. I find that a meal is much more pleasurable and satisfying if I turn off the TV, put away the computer, and really focus on what's in front of me.
Get Inspired in the Kitchen
You don't need to be a "good cook" to make delicious food. Here are a few tips to help you improve:
- Get inspired
- Use sauces
- Understand how to combine and balance flavor
- Use dry seasoning blends
- Learn the best cooking methods
- Ask questions
Watch Food Network shows where they actually cook food that you’d eat at home (not competition or reality shows). Find YouTube channels that focus on teaching you how to prepare food. Don’t limit yourself to vegan channels, either.
Use Dry Seasoning Blends
Poultry seasoning does not contain chicken, and steak rubs don't contain beef. Don't let the label limit your usage - just because a seasoning is labeled for chicken, fish, or steak doesn't mean you can’t use it on other foods. Season your food with salt and pepper at a minimum. A little goes a long way if you season while you cook the food instead of after.
When I prepare steamable vegetables, I always season them with salt, pepper, and a seasoning blend. This is a great time-saver. One of my favorites is Mrs. Dash's Chicken Grilling Blend. I also use it, along with salt and pepper, in my salads.
I use the Southwest Chipotle Blend to season beans, onions, and peppers for burrito bowls.
Try spice blends from other cultures:
- Garam Masala is a warm blend of spices typically used in Indian cuisine. (McCormick’s Garam Masala)
- Curry Powder. There are many varieties of curry powder: Indian, Jamaican, Thai, and Japanese. You can also buy Thai red and green curry pastes.
- Jamaican Jerk seasoning typically includes cayenne pepper, cinnamon, and nutmeg. (Badia Jerk Seasoning)
- Cajun/Creole blends are typically spicy, but you can make them and adjust the heat. I always have a jar of homemade Emeril's Essence in my cabinet. You can also buy it at the grocery store. (Badia Louisiana Cajun Seasoning)
- Chinese Five Spice is another warm spice blend typically used in Asian cuisine. (McCormick Chinese Five Spice Blend)
- Adobo is a classic Puerto Rican blend of garlic, oregano, black pepper, and Latin spices. (Badia Adobo Seasoning Blends)
Use Sauces
You can make a tasty meal with fried tofu, veggies, and a sauce. It could be an Asian-style sauce, BBQ sauce, or whatever you want.
Learn the Best Cooking Methods
This is especially important for vegetables. In general, boiling vegetables is not the best way to get the best texture or flavor from a vegetable. Potatoes, however, are the rare exception. Most vegetables are best blanched, steamed, roasted, or pan-fried.
When I buy frozen vegetables (that aren't steamable), I typically pour them directly from the bag into a bowl, cover the bowl, and microwave them for about 5-6 minutes. You'll have to experiment to find out what texture you like best.
Ask Questions
Pay attention to what you eat at restaurants and note the flavors you like. Ask the server questions about the ingredients in a sauce or what seasoning is used in a dish. Typically, they’ll gladly check with the kitchen and let you know.
Recipe Example: Stir-Fried Tofu and Lentils
This recipe is packed with protein, fiber, and flavor, making it a satisfying and nutritious vegan meal.
Ingredients:
- 1 block of firm or extra-firm tofu
- 1 ½ teaspoons canola oil, divided
- Black pepper to taste
- 2 teaspoons cornstarch, divided
- 3 large green onions, diced
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- 1 bell pepper, chopped
- 1 stalk celery, chopped
- ½ cup mushrooms, sliced
- 540 ml / 19 oz canned lentils, drained and rinsed (approx.
- 1 tablespoon rice vinegar
- ½ cup vegetable broth
- Salt to taste
- Optional: carrots, snow peas, broccoli, bok choy or other vegetables
Instructions:
- Cut tofu lengthwise and dice into 1.5 cm cubes. Place tofu on several layers of paper towels and cover with more paper towels. Let stand for 30 minutes and press down occasionally.
- Heat a large wok or skillet over high heat. Add 1 and ½ teaspoons of canola oil and swirl to coat. In a medium bowl, combine tofu, black pepper, 2 teaspoons of cornstarch and toss to coat. Add tofu to pan and stir-fry to 8 minutes. Turn tofu to brown on all sides. Using a slotted spoon, remove tofu from pan and set aside. Add white parts of onions; stir fry for 1 minute, then add garlic and ginger to pan and stir fry for another minute.
- Add remaining 1 ½ teaspoons canola oil to pan and swirl to coat. Add bell peppers, stir fry 1 minutes. Add celery, stir fry 2 minutes. Add mushrooms, stir fry 2 minutes. Add lentils, cook 30 seconds. Add rice vinegar, cook 30 seconds, stirring constantly.
- In a small bowl, combine remaining 1 ½ teaspoons cornstarch, broth and remaining ingredients and whisk. Add the sauce to the pan and cook until thickened, stirring constantly.
- Add the tofu and stir to coat.
- Serve hot and garnish with the green parts of the diced green onions.
The Role of Plant-Based Diets in Satiety and Mood: A Study
A study investigated the effects of plant-based meals on satiety and mood compared to animal-based meals. The study aimed to determine satiety and mood before and after a single plant-based (vegetarian and vegan) meal or, as a comparison, animal-based (fish and meat) meal served in university cafeterias providing a broad selection of different meals in the same environment in a demographically homogeneous population.
Study Design and Participants
The study involved three large-scale smartphone-based studies where adults (nall = 16,379) ranked satiety and mood before and after meal intake. In total, 16,135 observations were included in the analysis after data curation for the app study (predominant dietary habits according to self-report: predominantly omnivorous, n = 11,600, predominantly vegetarian, n = 3456, predominantly vegan, n = 911), as well as 173 in sub-study two and 71 in sub-study three (all omnivorous, with self-reported mean weekly meat intake of about 480 g, representative of a German, Western-style diet with regular meat intake). Reported meals were 47-61% animal-based across studies. Two of the most frequent meals were pasta and currywurst.
Key Findings
- Meal intake induced satiety and higher mood.
- Plant-based meal choices did not explain differences in post-meal hunger.
- Individuals choosing a plant-based meal reported slightly higher mood before and smaller mood increases after the meal compared to those choosing animal-based meals.
- Protein content marginally mediated post-meal satiety, while gender and taste ratings had a strong effect on satiety and mood in general.
- Choosing a plant-based meal was 10% more often reported to be a planned decision, compared to that of an animal-based meal choice.
Macronutrient Analysis
Macronutrients between meal categories were not significantly different for energy content and saturated fats, but significantly different for carbohydrates, sugar, fat and protein, with higher carbohydrates, higher sugar, lower fat and lower protein for plant-based meals. The amount of protein, which was approximately one-third lower in plant-based meals compared to animal-based meals, had a small effect on post-meal satiety, i.e., that higher protein content led to higher satiety.
Fiber Content
Overall, the description of plant-based meals showed a higher frequency of vegetables and salads, as well as other food items with high amounts of fiber, like whole-grain, lentils or sweet potatoes, compared to animal-based meals.
Implications
The study suggests that while plant-based diets are associated with positive health and environmental outcomes, they may not automatically lead to increased satiety. Factors such as protein content, fiber intake, and individual preferences play a significant role in determining satiety and mood after a meal.