How to Stay Full and Eat Less to Unlock Better Blood Sugar and Weight Loss

An image of wood cutlery on an empty plate

In this article all about staying full and eating less for blood sugar and weight loss improvements…

  1. Why You Want To Feel Full
  2. Feeling Full For People With Blood Sugar Issues: Even More Important!
  3. What Happens When You Don’t Feel Full Between Meals? (Hint: a Vicious Cycle)
  4. How To Increase Satiation, the Feeling of Being Full
  5. Enter Muniq: Designed For Feeling Full

If you’re on a mission to shed a few pounds and improve glucose control, figuring out how to stay full for the longest possible time is imperative.

When you snack constantly, you’re more likely to pack on unwelcome pounds and lose control over your blood sugar levels — which makes it harder to regain control of your health. 

Which is why we’ve compiled this simple guide to help you find that “happy place” of feeling full after you eat, and not needing to look for a snack until hours after a meal. 

Why You Want To Feel Full

So, why is it important to feel full? 

Well, when you actually feel satiated from the food you eat, you’ll find it easier to make good food choices. Have you ever been ravenous and suddenly found yourself at the bottom of a bag of chips? That’s what happens when your diet isn’t meeting your nutritional needs.

When you actually feel full, you’ll notice a couple things:

  • You’re less likely to make unhealthy diet and snacking choices
  • It’s much easier to lose weight
  • You don’t need to snack as often 

In terms of snacking, when you snack, you’re much more likely to choose low quality, unhealthy foods that may be filled with unhealthy carbs that can have a negative effect on blood sugar. Increases in blood sugar can lead to a whole host of problems, starting with insulin resistance and weight gain. The key is choosing the right snacks with low net carbs and lower calories that have a minimal effect on your blood sugar.

Furthermore, clinical studies show that dietary fiber and its reputation for satiety are linked to a lower body weight. One review looked at a whopping 44 studies and found a correlation between fiber intake and weight. (1) 

Feeling Full For People With Blood Sugar Issues: Even More Important!

While everyone can benefit from eating healthy meals that effectively satisfy hunger, it’s that much more important for those that struggle with insulin resistance and chronic elevated blood sugar issues.

You see, there’s a well-studied link between diet, weight, insulin sensitivity, and blood sugar control. While being overweight doesn’t necessarily translate into a chronic blood glucose issue, it clearly increases the risk and can also accelerate the onset of it. (2

  1. When you overeat (especially digestible carbs), this increases fat storage in your body — including your liver & pancreas — as adipose tissue.
  2. If too much fat storage accumulates in tissues, the body needs to secrete more and more insulin to handle the excessive blood sugar spikes. This is the tipping point for insulin resistance.
  3. When too much fat is stored in body tissues, the tissues stop signaling the feeling of “fullness” to the brain. This results in continuous hunger and an inability to feel satiated, and can lead to obesity. 
  4. The end result is a vicious cycle of increased fat storage, weight gain, and insulin resistance, leading to chronic conditions. (3)

In this way, a diet high in healthy and satiating foods can be a great preventative way to avoid the path of insulin resistance.

What’s really interesting is that clinical studies show that dietary fiber and it’s reputation for satiety are linked to a lower body weight. And the recent satiety innovation study confirmed that when appetite is reduced, body weight tends to be lower. (4)

What Happens When You Don’t Feel Full Between Meals? (Hint: a Vicious Cycle)

woman working at computer and eating chips

When what you’re eating doesn’t make you feel full, you’re prone to make unhealthy food choices. 

**Cue the snacks, sugar cravings, and empty calories of regret**

It’s a much better idea to make sure that your calories “count.” The idea here is that you’re focusing on choosing foods that are full of nutrients that keep you feeling full and your body running at its best. The goal is to make sure your diet is working for you, not against you. Over time, your blood sugar and weight loss goals won’t seem so unattainable.

Don’t be fooled by “healthy”  foods and shakes that claim to have health benefits but don’t deliver on the satiety front. If you’re hungry again in another hour or two, you’re right back to where you started. 

Keep your focus on filling up with foods that shift the balance in your favor and keep you full for several hours, rather than ones that have you running for the vending machine an hour after consuming them. 

How To Increase Satiation, the Feeling of Being Full

Meals that include a balance of fiber, fat, and protein are likely a great choice if you want to stave off hunger for longer.

For example, studies show that a breakfast that’s low in simple carbs with some healthy fat is most likely to leave you full 4 hours later. (5)

And protein is another standout when it comes to satiation. Research indicates that higher levels of protein in the diet contribute to weight loss efforts — likely because when you eat protein, you stay feeling full longer. (6)

But the real superhero of feeling full is FIBER. 

green banana flour on the table
Unripened green bananas, one of the main sources of powerful resistant starch fiber in Muniq, improves blood sugar, weight loss, digestion and more though improving the gut microbiome.

Scientific evidence proves that fiber helps keep you feeling full for a long time. And ultra-slow digesting prebiotic fibers like resistant starch are more slowly digested than any other food, which is why they’re so effective at helping you feel fuller longer, which is one of the many reasons we’ve packed this superfood into Muniq shakes. (7)

Enter Muniq: Designed For Feeling Full

Integrating prebiotic fibers — like the ones we use in Muniq — especially resistant starch, into your daily routine can help heal your gut, support weight loss goals, and reduces blood sugar. 

It was critically important as we formulated Muniq shakes to make sure sure that our shakes left you feeling satisfied and full for hours. After all, what good is a meal replacement / protein shake that has you reaching frantically for a snack an hour or two later? Looking at you, typical “glucose control” shakes.

Muniq delivers the 1-2 punch of a daily dose of prebiotic resistant starch fibers and it keeps you full for hours, which helps keep your unhealthy food choices later in the day to a minimum.


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