Many have learned the hard way that even five days a week at the gym won’t mean much if you’re packing on the calories at dinner or bottomless brunch.
And staying on track can get even trickier when you’re upping your fitness game and feeling hungry.
That’s why personal trainer Sam Wood has compiled a list of essential foods that he recommends his clients eat to keep them feeling satisfied all day long.
The former Bachelor star, who now runs 28 by Sam Wood, revealed he makes sure to teach his clients that just eating some greens and veggies aren’t going to cut it.
Personal trainer Sam Wood (pictured with his step daughter) has compiled a list of essential foods that he recommends his clients eat to keep them satisfied and energised all day long
Wood believes avocados are an essential healthy fats and one of the best things you can eat to help keep yourself feeling satisfied throughout the day
‘If your meal consists of a quality protein source, good veggies, and a healthy dose of good fats, you’ll feel fuller for longer,’ he told Mamamia.
Speaking of fats, Wood believes that avocados are an essential one – and one of the best things you can eat for your body.
The trainer explained that good fats help our body release hormones that ‘keep us feeling satisfied’ and less likely to reach for those pesky chips or chocolates.
‘With massive benefits to brain function, they also help train your body to burn fat rather than carbs and they’re awesome at keeping hunger at bay,’ he said.
The former Bachelor star explained that good fats help our body release hormones that ‘keep us feeling satisfied’ and less likely to reach for those pesky chips
Another great brekkie option is eggs, which Wood said are packed with everything from high quality protein and essential vitamins to healthy fats
Chia seeds may look little, but they pack a powerful punch.
Wood revealed that these tiny seeds are full of fibre and protein, not to mention beneficial antioxidants and nutrients.
He recommends sprinkling the seeds on top of your porridge or whipping up an easy pudding to start your day off right with a filling brekkie.
If you’d like something with a little more crunch, Wood also advises reaching for almonds.
The trainer calls them a ‘great hunger crusher’ that will help increase both your protein and healthy fat intake.
And they work as a snack at your desk, for a topping on a salad at lunch, or sprinkled on some Greek yoghurt at breakfast.
When it comes to busy mornings, Wood also loves to eat oats. In fact, it is the only breakfast cereal he recommends to his clients.
When it comes to snacks, Wood advises reaching for almonds or even putting them on top of your salads
Wood calls them a ‘great hunger crusher’ that will help both your protein and healthy fat intake
‘Super high in fibre, they dissolve slowly in the stomach, so they’ll also give you long lasting energy to sustain you throughout the day,’ he said.
And the trainer doesn’t believe that oats are just for winter mornings. Wood recommends mixing them with seasonal fruit, like pears, during the hotter days.
Another great breakfast option is eggs, which Wood said are packed with everything from high quality protein and essential vitamins to healthy fats.
All these nutrients make eggs the perfect way to fill you up at the start of the day, but can also easily work for lunch or dinner as well.
Speaking of dinner, Wood said salmon is a great choice to keep you feeling full before bed.
‘Fish is one of the most concentrated sources of protein you can eat…it’s full of omega 3 fatty acids, so it’s also amazing for heart health,’ he told Mamamia.
Wood revealed he makes sure to teach his clients that just eating some greens and a tomato aren’t going to cut it
He believes salmon is a great choice for dinner or breakfast as it is one of the ‘most concentrated sources of protein you can eat’
Wood often enjoys a side of smoked salmon for breakfast, or chows down on his brother’s pan-fried version with mango and avocado salsa.
And, last but not least, Wood said it’s important to realise that sometimes you might not be hungry at all. Sometimes, you just need water.
The trainer revealed that we often confuse hunger with dehydration, so it’s essential to ensure you’re drinking six to eight glasses a day.
He also recommends having a big glass of water before each meal to help avoid overeating.
Wood recently defended his own diet program after nutritionists claimed to The Daily Telegraph that his meal plans didn’t contain enough calories and promoted ‘extreme food restriction’.
The trainer told the site that he would ‘welcome talking to any health professional who had concerns about his plans’.