How to Stay Full Longer & Curb Appetite Naturally

Welcome to my channel! I'm Sophie, a board-certified nutritionist and mindset coach. In this video, I'll share a holistic approach to curb your appetite and stay full longer, naturally. Many of my clients ask me how to avoid snacking and feel satiated throughout the day, especially at lunchtime. I'll reveal the trick to eating more to weigh less, focusing on what foods to eat for sustainable weight loss and belly fat reduction (spoiler alert: we're looking at non-starchy vegetables, complex carbs, and plant-based proteins!). Watch till the end to learn how to build a nutrient-packed bowl that keeps you full until dinner without relying on medications or extreme dieting. Don't forget to like, share, and subscribe for more nutrition tips!
Study that shows the "second meal effect" when eating whole grains and legumes
www.ncbi.nlm.nih.gov/pmc/arti...
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[@heathy120]

Such a wonderful video! Thank you, Sophie, so very much. I think these are the keys that I've been looking for.

[@sarahbarclay8316]

Thank you for your advice and information - I have made a lot of notes and will definitely try a bowl at lunchtime. UK 22.33

[@joannepigliavento7930]

Great information Sophie! I’m going to implement! 💗

[@gennimarks3265]

Thank you for such a great and informative video. I love your necklace, too. ❤

[@sallycotterill3525]

Thank you Sophie, I loved this 🤩

[@SophieUlianoGorgeouslyGreen]

So glad!

[@heidixxx2454]

This is the first time I have ever heard that chicken is not lean. What fat chicken does have is under the skin, and melts off into pan drippings when the chicken is roasted. Otherwise I agree with eat enough protein and tasty veggies with all 3 meals, esp the first two to get powered through the day.🙂 Eat dinner for breakfast is what I was taught 30 years ago, and it was good advice!

[@snoor9252]

What about exercise ? Thank you for the great video!

[@kellymaltaric954]

Your advice is so excellent and I know from experience that it is all correct because this is the way I’ve been eating for three years now. It would’ve been nice if you had demonstrated for others how you construct that bowl. Not everyone is familiar with this way of eating. For many people it’s hard to imagine how we can feed ourselves this way. I get so many questions from friends that sincerely want to know how to put a variety of breakfasts, lunches and dinners together with no animal protein whatsoever. Then when I tell them, I don’t eat oil or sugar. They are mind blown.😂

[@SophieUlianoGorgeouslyGreen]

Bowl construction video on the way!

[@lindakragnes9584]

I’d like to know some of your meals too. I try to eat WFPB and starch solution but end up eating the same things and combos every day.

[@juliar8078]

I'd love to see a video how you make your Bowl for lunch

[@SophieUlianoGorgeouslyGreen]

done and dusted. I will make it ASAP

[@joannepigliavento7930]

@@SophieUlianoGorgeouslyGreenlooking forward to it!! Thanks 😀

[@yolaisacksen5784]

Awesome video

[@SophieUlianoGorgeouslyGreen]

Thanks!

[@judithvanbrunschot326]

YES !!!! Thanks, always happy to get your tips and advices !!! What is the volume (in liters the Netherlands here) of your bowl more or less?

[@SophieUlianoGorgeouslyGreen]

Oh Judith - I never measure bowl size - I just eyeball it!

[@judithvanbrunschot326]

@@SophieUlianoGorgeouslyGreen Okee, just a lot of the good stuff in a bowl then,....Thanks, Love Judith.

[@dianagray9995]

Will you be writing a book soon? All your information is great and I would like to keep as reference.

[@SophieUlianoGorgeouslyGreen]

I would LOVE to write another book! Maybe someday! I have 4 already published - do you have Gorgeous For Good yet?

[@lindar6151]

I like the concept of the big bowl meal. Can you suggest any type of dressing, or do you eat it all plain. Thanks!

[@SophieUlianoGorgeouslyGreen]

Great question! I love an oil-free dressing. Sometimes that's as simple as a hummus thinned down with lemon juice or a lovely balsamic vinegar. I usually just search Google for recipes that sound delicious

[@mrs.Columbo22]

love that nail color

[@SophieUlianoGorgeouslyGreen]

Thank you!!

[@ginaack5440]

Just curious... How many ounces does the bowl hold? or alternately, quarts, or liters.

[@louisafletcher2496]

What about if you can't eat beans? Have IBS and beans make me gassy and bloated....😢

[@penelope8948]

What do you have ON the salad…or just plain???

[@SophieUlianoGorgeouslyGreen]

Great question! I have an oil-free dressing, usually. Sometimes that's as simple as a hummus thinned down with lemon juice or a lovely balsamic vinegar.

[@1105pitbull]

I eat whether or not I am hungry. That is my problem. Have belly fat and not at all happy but still gravitate to sugar. A recipe for the bean lunch would have been nice.

[@SophieUlianoGorgeouslyGreen]

Start by adding 1/4 cup of beans to a salad at lunch, and then add 1/2 a cup of beans or lentils to your evening meal . I appreciate it's hard when you feel your appetite signals are dysregulated. The key is to learn (and feel) hunger signals - what is "brain" hunger, and what is body hunger. I have a whole methodology around this where my clients never go hungry. But, it's a process. It's not your fault. It's they way our brains are wired, and most foods (especially those with oil, salt and sugar) are addictive.

[@dencentbeatz794]

I mean maybe u could switch to monk fruit or something like that which is 0 cal sugar. Also including more protein in ur diet keeps u satiated. Losing belly fat is mainly diet, it may be helpful to weigh ur food and count calories. Mathematically then u can calc how to lose weight.

[@Verna-tm9mk]

Do you have a dressing for your lunch salad?

[@SophieUlianoGorgeouslyGreen]

Yes - I will do a video on dressings shortly. They are mostly oil-free