2. Balance Each Meal and Eat Regular Portions

If you want to stay full and energized throughout your day, be sure to get the right balance of nutrients and fiber in each one of your meals. This will help you get full while eating reasonable portions. So how do you go about balancing your meals? The best way is to get your free ReEvolution Fitness Action Plan, which will provide you with an individualized diet plan. But here are two simple rules to think about in the meantime.

A: Eat some healthy fat at every meal

Healthy Fats help balance out any meal. Eating carbs or protein alone can really destabilize your metabolism. Many hunter gatherers will actually throw away meat if it doesn’t have enough fat! These people, who are still living the way human beings are designed to live, have great instincts about what to eat. Meat without any fat in it is almost pure protein, and pure protein isn’t healthy for our metabolism.

Early American settlers found this out the hard way when some of them began to die of something called “rabbit sickness”. People who ate a diet primarily made up of rabbit meat started to waste away as though they were starving, even though they were getting plenty of calories. The reason was that they were eating too much protein and not enough fat. While none of us today are in danger of dying from rabbit sickness, eating too much protein without fat can still destabilize out metabolism, leading to fat storage and actually making us hungrier. So balance out chicken breast, turkey bacon, or other lean meats with a little bit of butter or olive oil.

Eating too many carbs without enough fat can have even more dramatic effects on appetite than eating too much lean protein. Ever notice how eating a bit of white bread, pasta, candy, or snack food actually makes you more hungry, so that you end up eating more and more? Most of these foods are heavy on carbs and have virtually no fat in them. And when they do contain fat, it is generally unnatural trans fat which poisons your body while doing nothing to fill you up (food manufacturers like trans fats partially because they add flavor without making you full, so you eat more). It’s best to limit consumption of these foods in general, and if and when you do choose to eat them, balance them out with some healthy fat.

Healthy fat means natural fat: olive oil, coconut oil, organic butter (in moderation), raw nuts, avocados, and the fats in cold water fish like Alaskan salmon are all good for you. These fats balance the effects of protein and carbohydrates (both of which need to be eaten in the right portions) on your appetite and energy levels. Eating fat helps slow down digestion, meaning that both your appetite and energy levels stay consistent, instead of fluctuating between highs and lows. In addition, healthy fats are critical to a healthy metabolism. We need to eat a reasonable amount of fat to be able to burn calories and stay lean. Avoiding fat is a good way to crash your metabolism and make your body so hyper about holding on to the fat that you already have that weight loss becomes impossible. A tablespoon of butter or healthy oil, a small handfull of nuts, a little shreeded raw milk cheese, or half an avocado can help any meal be both tastier and healthier.

As a final thought, fat helps us feel full, and prevents us from overeating carbs and/or protein, further helping us to get and stay lean. This is especially true of saturated fats, which is part of why we recommend that you eat butter, bacon, eggs, and dairy (raw milk cheese and yogurt) in moderation.