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THM E Meals- How to Stay Full While You Slim Down

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THM E Meals not quite your jam? Whether you’re struggling with healthy carbs or starving an hour after eating, this simple guide will help you win at THM E Meals!

It’s easy to feel intimidated by Trim Healthy Mama E Meals. But with this simple guide, you’ll feel full for hours after THM E Meals and you’ll win this whole healthy carb thing.

Whether you were a Keto Kelly or just nervous about gaining weight including healthy carbs, let me walk you through easy ways to feel full after your THM E meals.

As a 5+ year THM’er and a total carb-o-holic, I’ve got tips and tricks to help you fill up on THM E meals while you slim down.

Sometimes we feel hungrier after E meals because our metabolisms are burning the glucose from the healthy carbs faster than the Satisfying S fuels, as fats are broken down more slowly than glucose.

So, THM friend, remind yourself that this is your body getting a chance to use stored fat as fuel.

And read on for these suggestions to stay full longer so you’re not in a staring contest with the clock as you count down til your next snack time. 🙂

New to the Trim Healthy Mama Diet (or THM)? Let’s start with what THM E meals are, and then dive into how you can rock them out.

You can also find out all the details of what THM is and getting starting in this THM Quick Start Guide (plus my story of losing 20 pounds of baby weight in just 4 months!).

What Is a THM E Meal?

“E” meal stands for the Energizing meals that you get to eat on the Trim Healthy Mama diet.

As with any THM meal or snack, you start with protein. For an E meal, pick a lean, low fat protein source.

THM E meals are low in fat (less than 5g added fat), have a moderate amount of complex carbohydrates (45g or less to keep your blood sugar levels stable), and you can add non-starchy vegetables.

To Follow Trim Healthy Mama, How Many E Meals Should I Have?

THM recommends at least 5 THM E meals a week.

Complex carbohydrates (when paired with protein so they don’t spike your blood sugar levels) are essential for optimal thyroid health and adrenal gland/HPA axis function.

I worked as integrative medicine physician assistant before I became a SAHM, and nourishing your thyroid and adrenal glands is super important.

They both play vital roles in weight management, energy levels, healthy sleep, healthy hormones, and a ton of other things.

Here’s How You Can Stay Full While You’re Slimming Down With THM E Meals:

1. Change How You Think about THM E Meals

It can be challenging to want to have E meals if you know that you’ll be starving an hour later and counting down the minutes until your next meal or snack.

So, try changing your thought process about THM E meals.

Instead of saying, “I’m still going to be hungry,” tell yourself, “This is wonderful fuel for my body!”

Sometimes we use S meals as a pacifier, and when you’re starting the THM plan, it can work because it’s so nice to have the comfort of more fats.

… But at some point in life, all babies get rid of their paci’s and grow.

If you are stuck in an S rut, change your thought process.

Let’s start loving our E meals and start seeing so many wonderful things happening with our health!

2. Max Out the Guidelines THM E Meals

First off, be sure that you’re enjoying all of the goodness of an E meal that you can. Making sure that you get enough fuel that’s truly an E fuel is super helpful.

+First, Eat Enough Protein

This is one of the first things that I see mentioned in the THM Facebook groups when people mention that they’re hungry shortly after an E meal.

Be sure to get enough protein in your meal to help hold you over until the next meal or snack.

I often shoot for about 80 grams of protein a day. I do about 20 grams per meal and 10 grams in a snack.

Side note– You may want to run this by your doctor first! People with a history of kidney disease may need to restrict protein amounts.

+Then, Eat Enough Carbs

If you find that you’re hungry after THM E meals, try going up to the full 45g of net carbs for your E meal.

For example, when I make oatmeal, I usually have half a cup of oats AND a piece of sprouted toast. Getting in a FULL 45 grams of net carbs helps me to stay full longer.

Caveat To This– If you have insulin resistance, pre-diabetes, or diabetes, please consider keeping a food and blood sugar level journal!

You want to make sure that you’re choosing E fuels that are kind to your blood sugar levels and that your body can handle. Think like, chana dahl beans, quinoa, etc.

You may need to stay at the lower-to-middle range of carbs, too. Some THM’ers report that they are less hungry after E meals if they stick to the middle of the E carb amount.

If that’s you, please check out tip #7 below, as I have a theory that this may be from your adrenals, too.

+Get That Full 5g of Fat

For an E meal, you can have an added 5 grams of fat (so don’t worry about counting the fat grams in your lean protein or naturally occurring fat in your oatmeal).

This is one teaspoon of added fat.

Many vitamins and nurients in your veggies are fat-soluble, so being sure that you’re getting that 1 tsp of fat in your meal helps your body to absorb the nutrients better.

The original THM book even mentioned occasionally going all the way up to 10g of fat, especially if you’re using MCT oil as your added fat.

Technically, that makes it a light crossover, but this might be right for some people.

3. Add A Drink

Consider adding a THM shake, frappe, or protein drink to fill your tummy.

I’ve found that this seems to keep me full longer, almost like the liquid fills in any empty spaces left in my tummy.

My personal favorite keep-me-full-after-an-E-meal drink is 1 cup unsweetened vanilla almond milk, 1 Tbl Whey Protein, and 3-4 strawberries, and a doonk of stevia blended together.

I even use this blender, since the blender cups go right into the dishwasher, and the only thing I have to hand-wash is the blender blade.

For an added bonus, it’s like a slimming, speedy dessert after a meal that really helps me to feel like I’ve finished eating for a while.

Drinking plenty of water or a nice cup of tea can help fill you up, too.

4. Eat Plenty of Veggies

You knew I would say this, right? 😉

Lol, I don’t mean to sound like your Mama… but she’s right! Eating your veggies can be a great way to fill up while you’re slimming down (and sticking to E meal guidelines).

Focus on the non-starchy veggies, like leafy greens or cucumbers or zucchini, to fill up your plate after you’ve picked your lean protein, healthy carbs, and 1-2 teaspoons of fat.

5. Have Your E’s For Breakfast or Lunch

For some Trim Healthy Mamas, an E dinner is an invitation to a bedtime buffet.

For them, an E dinner leaves them ravenous 1-2 hours later (just like Chinese food), and they sometimes overeat with a big bedtime snack so that they’re not hungry in the night.

If this is you, do an experiment. Put your E meals in the breakfast and/or lunch spots and see how you feel.

Need a planner to keep up with your THM food and help you to own the plan? Check out this specially created Food Planner/Tracker that was made with THM in mind!

6. Add More Fuel Pull Items

Use FP snacks and add ons to fill your stomach. After your smorgasbord of veggies, consider adding some Fuel Pull items or snacks to round out your meal.

Puddings, nonfat Greek yogurt, part of a Fat Stripping Frappa, etc. are great things to add to the end of your E meal for an extra fill up.

Or use a FP snack if you just can’t wait 3 hours before you eat again. That way, you avoid a fuel clash.

6. Change How You Think About E Meals

Need some FP ideas for snacks, sides, or meals? Check out this delicious collection of the most popular FP recipes from my THM blogger buddies!

7. Love Your Adrenals

If you struggle with feeling really hungry after THM E meals or notice that you get shaky, lightheaded, or tired 1-2 hours after eating (hypoglycemia), it might be related to adrenal fatigue.

When I worked with patients in the integrative medicine office, I saw adrenal fatigue over and over in my patients.

Adrenal fatigue is more accurately known as HPA axis dysregulation (you can read all about it here). And one of the main symptoms is reactive hypoglycemia, which is a dip in blood sugar after you’ve been stressed.

If you’ve been under more stress or pressure lately, aren’t sleeping well, have been sick (and so many more things), then you may have a touch of adrenal fatigue.

When you have a stressful moment, your stress hormones kick in and tell your body to release extra glucose so you can fight or run away from the stressor (the old fight-or-flight response).

After that, insulin is released to clean up the extra glucose. If you’ve had an E meal, that gets processed faster than an S meal.

This makes it more likely to overshoot the insulin requirements, resulting in that shaky, sleepy, tired, brain-foggy feeling of reactive hypoglycemia.

And why it would happen after an E meal and not with an S. The S gets released more slowly into the blood stream for a more constant supply of fuel over the following 3-4 hours.

SO… if this is you…

Support your adrenals!!

You could:

If you think you might have a touch of adrenal fatigue, you can read more about adrenal fatigue here.

Already know that you have adrenal fatigue? Know that you CAN get better!! Here’s my story of recovering from adrenal fatigue— twice!

Struggle With THM E Meals?

I love complex carbs, and I’d love to introduce you to my favs!

You can do this, my THM friend!! I know that you can own this plan and find your fit for filling E meals!

What works for you? What keeps you full after an E meal? I’d love to hear from you in the comments!

Want a super easy, delicious, NSI THM one week menu? Check out my free menu– all the E meals on it are super filling!

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THM E Meals- How to Fill Up While You Slim Down

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