Milly Gaines
Hunger is a common issue faced by people on diets, and it can be challenging to manage. While reducing calorie intake is essential for weight loss, constant hunger can be uncomfortable and frustrating. It is important to distinguish between physical hunger and emotional eating, as stress, anger, or boredom can sometimes drive people to eat. To reduce hunger during a diet, several strategies can be employed, including increasing protein and fiber intake, staying hydrated, practicing mindful eating, and exercising.
Strategies to reduce hunger during a diet
| Characteristics | Values |
|---|---|
| Eat protein-rich foods | Animal and vegetable sources of protein can have appetite-suppressing effects. |
| Eat fiber-rich foods | High-fiber foods such as fruits, vegetables, whole grains, and beans can help reduce appetite and make you feel fuller. |
| Stay hydrated | Drinking water before meals can help reduce calorie intake and curb appetite. |
| Exercise | A bout of exercise can suppress hunger hormones and curb appetite. |
| Mindful eating | Slowing down the pace at which you eat can help curb the tendency to overeat and increase feelings of fullness. |
| Bulk up meals with low-calorie foods | Adding voluminous, low-calorie foods like vegetables and fruits to your meals can help you feel fuller. |
| Eat regularly | Eating breakfast and having small meals every few hours can help stabilize blood sugar levels and reduce hunger spikes. |
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What You'll Learn
Eat more protein and fibre
Eating more protein and fibre is an effective way to reduce hunger and cravings while dieting.
Protein satisfies hunger better than carbohydrates or fat. It takes longer to digest than carbohydrates, which explains why it can suppress appetite. A study found that people who consumed extra protein at breakfast had lower blood sugar levels and reduced appetite later in the day compared with those consuming less protein. In another study, participants who consumed 30% of calories from protein automatically dropped their calorie intake by 441 calories per day.
Protein can be found in lean meats, beans, seafood, eggs, dairy, and plant-based sources such as tofu, tempeh, and seitan. Aim to get at least 20-30% of your total calorie intake from protein, or about 0.45-0.55 grams per pound of body weight.
Fibre also helps to reduce hunger as it makes us feel fuller for longer. It is also associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. The recommended daily fibre intake is 30 grams, but most adults only consume about 20 grams.
Good sources of fibre include fruits, vegetables, starchy foods like potatoes with the skins on, wholegrain cereals, pulses like beans and lentils, and nuts. When increasing your fibre intake, it is important to do so gradually to avoid abdominal pain and increased flatulence. Additionally, ensure you are drinking enough water, as fibre without enough fluid can lead to constipation.
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Drink more water
Drinking water is an essential part of staying healthy, and it can also help reduce hunger during a diet. Firstly, drinking water can help you distinguish between hunger and thirst. Our brains often mistake thirst for hunger, so drinking a glass of water before reaching for a snack can help curb unnecessary eating.
Drinking water can also help you feel full. Water takes up space in the stomach, which leads to a feeling of fullness and can reduce hunger. This is because when the stomach senses it is full, it sends signals to the brain to stop eating. Drinking water before a meal can help you feel less hungry and eat less, according to a 2018 study. This was found to be true for people of average weight and body mass index (BMI).
Drinking water can also help you burn more calories. Water contains no calories, so choosing water over high-calorie drinks will help you consume fewer calories. Drinking water can also stimulate your body to break down fat without raising your blood sugar or insulin, which may support weight loss. Chilled water is thought to be particularly effective, as the body has to expend energy to warm the fluid to body temperature, increasing metabolism.
It is recommended that females drink around 9 cups of water per day and males drink around 13 cups. However, this may vary depending on factors such as diet and exercise.
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Eat slowly and mindfully
Eating slowly and mindfully is a powerful tool to support managing your eating habits. It can help with weight loss, reducing binge eating, and making you feel better.
Firstly, it is important to understand the difference between physical and emotional hunger. Emotional hunger is when you eat for reasons other than hunger, such as boredom, anger, or sadness. In such cases, food won't address the root cause of the emotion and will only provide temporary relief. On the other hand, physical hunger is when your body genuinely needs fuel and is characterized by symptoms like a growling stomach, low energy, or irritability.
Mindful eating encourages individuals to pay closer attention to their food and how it makes them feel. It helps you distinguish between physical and emotional hunger, increasing your awareness of food-related triggers and giving you the freedom to choose your response. For example, you may realize that you tend to eat more when you are stressed or that certain foods trigger a greater desire to overeat. By recognizing these patterns, you can make more conscious decisions about your eating habits.
Additionally, eating slowly allows your brain to catch up with your stomach. It takes at least 20 minutes for your brain to register that you are full, so when you eat too quickly, you are more likely to overeat. Therefore, by slowing down and savouring your food, you give your brain the chance to receive the message that your stomach is comfortably full, leading to reduced food intake.
Practising mindful eating can be done through a series of exercises and meditations. It is based on mindfulness, a Buddhist concept and form of meditation that helps you recognize and cope with your emotions and physical sensations. By applying mindfulness to eating, you can reach a state of full attention to your experiences, cravings, and physical cues. This might include noticing the colours, textures, and flavours of your food, chewing slowly, and recognizing how different foods make you feel physically and emotionally.
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Exercise
Research shows that exercise can reduce the activation of brain regions linked to food cravings, leading to lower motivation to consume high-calorie foods and higher motivation for low-calorie options. However, it's important to note that the effect of exercise on hunger and appetite can vary depending on the type of training, your physiology, and your current diet.
High-intensity interval training (HIIT) is particularly effective in suppressing hunger. Studies have shown that vigorous exercise reduces the "hunger hormone" ghrelin, which stimulates appetite and promotes food intake. This effect is more pronounced in women, according to research from the University of Virginia. HIIT workouts also have an "after-burn" effect, where they continue to burn fat even after the workout is over.
To incorporate HIIT into your routine, aim for explosive movements that engage multiple muscle groups simultaneously. These exercises generate more heat and increase blood flow to the working muscles. Each high-intensity exercise should be performed for 20 to 40 seconds with maximum effort, followed by a 30-second break. Repeat this circuit for a complete workout that will help suppress your hunger and promote weight loss.
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Eat regular meals
Eating regular meals is key to reducing hunger and maintaining a healthy diet. Firstly, it is important to eat breakfast. Skipping breakfast can lead to stomach hunger pangs and snacking or binging later in the day. Eating a nutritious breakfast can help to reduce hunger levels all day long and is associated with better daily calorie control.
It is also important to eat meals at regular intervals throughout the day. Eating small meals every few hours can help to keep blood sugar levels stable, as dips in blood sugar can cause spikes in hunger. Eating at regular intervals can also help to curb appetite and improve energy levels.
The types of food eaten at regular meals are also important. Protein is more effective than carbohydrates at satisfying hunger and keeping people feeling full for longer. Lean protein can be included at every meal and snack. Animal and vegetable sources of protein can have appetite-suppressing effects, and it is recommended to get at least 20-30% of total calorie intake from protein. High-fibre foods such as fruits, vegetables, whole grains, and beans can also reduce appetite and help people feel full.
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Frequently asked questions
Feeling hungry while dieting is normal, but there are ways to reduce hunger. Firstly, drinking water throughout the day and before meals can help curb appetite. Secondly, eating protein and healthy fats instead of carbohydrates can help you feel fuller for longer. Thirdly, eating more slowly and mindfully allows you to savour your food and recognise when you are full. Finally, exercising can suppress hunger hormones, but ensure you are properly fuelled before and after your workouts.
Foods that are high in protein and fibre, such as lean meats, nuts, seeds, beans, and pulses, can help you feel full. Voluminous but low-calorie foods like vegetables, fruits, shrimp, chicken breast, and turkey are also good options.
It is important to distinguish between physical and emotional hunger. If you are feeling hungry, try drinking a glass of water first to check if you are mistaking thirst for hunger. If you are eating for reasons other than hunger, such as boredom or stress, try to find alternative ways to deal with these emotions.
It is recommended to eat breakfast as it can help reduce hunger levels throughout the day. Eating small meals every few hours can also help keep blood sugar levels stable and curb appetite.
