Welcome to this month’s Libby’s Listening! Use this form for a chance for your question to be answered in an upcoming month.

Do you find it difficult to move on from meals and snacks? When we don’t feel satisfied from eating, it can (understandably) be tough to stop eating and thinking about food. We are meant to feel satisfied!

🌟 In this month’s Libby’s Listening, I’m giving a few tips by answering the following question:

Why do I never feel satisfied after eating? I feel like I can never move on after eating and am constantly going back to the kitchen or pantry for another snack or round of food. I feel like I am obsessed with and basically addicted to eating. 

While not feeling satisfied with meals and snacks can have nutritional, psychological, biological, and emotional roots, I find that oftentimes the first and most important place to start is with considering nutrition factors.

Reasons why you might not be feeling satisfied

Are you eating enough?

First and foremost, when it comes to satisfaction we want to make sure we are eating enough.

When we’ve had a history of disordered eating, it’s common for what we *think* is enough to not really be enough. Many of us need much more food than we realize!

If you find yourself snacky or still hungry an hour or so after a meal, it’s a good sign that you didn’t have enough to eat.

Are you eating enough of each macronutrient?

Secondly, we want to be considering if we are eating enough of each macronutrient — fat, protein, and a main carbohydrate source (such as potato, squash, rice, or quinoa).

I recommend consuming a solid protein source with each meal. This might look like 4-5 oz of animal protein, several eggs, or a cup or so of Greek yogurt.

I recommend being generous with your healthy fat intake. Healthy fat intake and quality protein sources are essential to feeling satisfied. 🥑

I then suggest incorporating a main carbohydrate source in a balanced way (amount depends on your preferences, the meal you’re eating, and what feels good for your body).

While we do want to balance our carbs by pairing them with fats and proteins and also generally choose unrefined carbohydrate sources, when we totally avoid main carbs I find that most people are overly obsessive and struggle to feel satisfied with eating.

Including enough of each macronutrient likely means challenging your Eating Disorder Part in some ways.

Check out my recent Everyday Eats for inspiration in creating balanced, satisfying meals + snacks! ✨

Are you regularly eating foods you enjoy?

A third nutrition factor to consider is whether or not we are regularly consuming foods we actually enjoy.

I encourage choosing nutrient-dense foods that you prepare and consume in ways that are especially tasty.

Examples of what this might look like:

• Drizzling your steamed veggies with olive oil and adding plenty of Himalayan salt + black pepper
• Creating a veggie + protein + grain bowl and adding a delicious sauce
• Getting creative with toppings, such as peanut butter + honey on your oatmeal or dried cherries + pecans on your salad

While I recommend choosing nutrient-dense foods the majority of the time, I also recommend choosing foods purely for fun and enjoyment as well.

What thoughts or feelings might you need to explore in order to allow certain foods without judgment?

Lastly, consider the eating experience itself.

Other factors that can make the eating experience itself more satisfying include:

• Eating with a friend or family member
• Watching a show or reading a book
• Listening to light music or lighting a candle
• Eating outside or near a window
• Trying a new recipe, restaurant, or cuisine
• Praying or giving thanks beforehand

When we pursue satisfaction as the focal point in our eating decisions, we are much more likely to feel calm and centered around food.

Need more support in your food journey? Drop your question for next month here or check out my practice here for more personalized and ongoing support. 💜

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