Madeleine Hull
Changing your diet can be challenging, especially when hunger gets in the way. When you reduce your calorie intake, your body goes through hormonal changes that can increase feelings of hunger. This is due to the increased production of ghrelin, a hormone that stimulates appetite, and a decrease in leptin, a hormone that signals fullness. In addition, cutting calories too drastically can lead to a drop in blood sugar levels, causing hunger and cravings. To minimize hunger when changing your diet, try incorporating more protein and fibre into your meals, as these nutrients promote satiety and regulate blood sugar levels. Eating balanced meals, staying hydrated, getting enough sleep, and exercising regularly can also help manage hunger and improve your chances of success.
How to stop feeling hungry when trying to change diet
| Characteristics | Values |
|---|---|
| Eat more protein | Animal and vegetable sources of protein can have appetite-suppressing effects. |
| Eat more fiber | High-fiber foods can slow digestion and release fullness hormones. |
| Eat healthy fats | Healthy fats can help you feel more satisfied and reduce hunger. |
| Eat whole foods | Whole foods that are high in protein, fiber, and healthy fats can help regulate blood sugar levels and promote satiety. |
| Eat lean protein | Examples include fish, poultry, beans, and legumes. |
| Eat whole grains | Whole grains are rich in fiber and other nutrients, making them a healthy choice for managing hunger. |
| Avoid sugary and processed foods | These foods can lead to a cycle of blood sugar spikes and crashes, which can leave you feeling tired, irritable, and hungry. |
| Drink more water | Water can help suppress appetite and promote weight loss. |
| Drink tea or coffee | These beverages can also help suppress appetite. |
| Exercise regularly | Exercise is a healthy and effective appetite suppressant. |
| Get enough sleep | Sleep deprivation can disturb appetite hormones, increasing feelings of hunger. |
| Manage stress | Stress can increase cortisol levels and trigger food cravings. |
| Eat mindfully | Mindful eating can help limit food cravings and increase awareness of food. |
| Slow down your eating | Slowing down the pace at which you eat might help to curb the tendency to overeat. |
| Use smaller dinnerware | Using smaller plates and bowls can help you reduce your meal portions without feeling deprived. |
| Avoid alcohol | Alcohol can provide a significant source of empty calories and affect cravings and hunger. |
| Track your food intake | This can help ensure you are sticking to your calorie and nutritional goals. |
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What You'll Learn
Eat more protein and fibre
Eating more protein and fibre is a great way to reduce feelings of hunger when trying to change your diet.
Protein is one of the three essential macronutrients, along with fats and carbohydrates, and it plays a vital role in supporting your body's cells, organs, and tissues. Eating enough protein can help you feel full for longer, reducing your appetite and managing hunger levels. Research suggests that getting 20-30% of your total calorie intake from protein can have appetite-suppressing effects. This can be achieved by consuming 0.45-0.55 grams of protein per pound of body weight, or 1.0-1.2 grams per kilogram. For example, a 2010 study found that increasing protein to 25% of calories reduced cravings by 60% in overweight men.
Protein-rich foods can include both animal and vegetable sources. Animal sources of protein include meat, poultry, fish, eggs, and dairy, while vegetable sources include legumes, nuts, seeds, and soy products. It is important to note that some studies have found conflicting results regarding high-protein diets, so it's always good to consult a healthcare professional or a dietician to determine the best approach for your individual needs.
In addition to protein, increasing your fibre intake can also help curb hunger when changing your diet. Fibre slows digestion and increases the time it takes for food to pass through your stomach, leading to a prolonged feeling of fullness and reduced appetite. Viscous fibres, found exclusively in plant foods, are particularly beneficial for weight loss, targeting belly fat.
When incorporating more fibre into your diet, it is recommended to do so gradually to avoid any digestive discomfort. Additionally, increasing your water intake is important when consuming more fibre, as it requires more water to digest properly.
By focusing on including more protein and fibre in your meals, you can effectively manage your hunger levels and feel more satisfied, making it easier to stick to your new diet.
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Get enough sleep
Getting enough sleep is crucial when trying to change your diet. Sleep loss has been linked to a higher risk of cardiovascular disease and obesity. Even just one night of poor sleep can disrupt your hunger-regulating hormones, increasing your feelings of hunger and triggering cravings for high-calorie, high-sugar, high-fat, and high-sodium foods.
When you are sleep-deprived, your body produces more of the hormone ghrelin, which increases your appetite. Sleep deprivation also affects the release of leptin, the hormone that signals to your brain that you are full. With these hormones disrupted, you are likely to overeat and gain weight.
Additionally, sleep deprivation impairs your ability to make complex decisions. This means that when you are tired, you are more likely to make impulsive food choices, opting for high-calorie foods.
To get enough sleep, aim for 7-9 hours of uninterrupted sleep per night. You can improve your sleep quality by switching off your devices a few hours before bed to boost your body's production of melatonin, a sleep-inducing hormone.
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Avoid alcohol
Alcohol is an appetite stimulant, and drinking it can make you feel hungrier. Alcohol disrupts your body's appetite regulation by suppressing the breakdown of fatty acids, increasing calorie burn, and interfering with hunger hormones. Studies have shown that drinking alcohol increases hunger ratings once participants have begun eating. Alcohol also stimulates nerve cells in the brain's hypothalamus that increase appetite.
Alcoholism is linked to a loss of appetite, and people affected by it tend to eat poorly, leading to nutritional deficiencies. However, this is only true for heavy drinking. Consuming one or two drinks before a meal can make you feel hungrier.
If you are trying to change your diet, it is best to avoid alcohol. Here are some reasons why:
- Alcohol provides a significant number of calories with little nutritional value. These calories are additive to the calories from your regular diet, which can lead to weight gain.
- Alcohol interferes with your body's ability to regulate hunger. It suppresses the breakdown of fatty acids, which play a role in appetite regulation.
- Drinking alcohol can lead to increased food cravings and uncontrollable hunger sensations.
- Alcohol affects the endocrine system and hormone response, which can further disrupt your body's natural hunger cues.
- Alcohol may also increase your stress levels, which can trigger food cravings.
- Drinking can disrupt your sleep, which can also increase feelings of hunger.
In summary, if you are trying to change your diet, it is best to avoid alcohol as it can disrupt your body's natural hunger cues and lead to increased food cravings and weight gain.
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Eat mindfully
Eating mindfully is a great way to limit food cravings and increase awareness of your food choices. It is a conscious way of eating that can help you recognise when you are full and prevent you from overeating. Here are some tips to eat more mindfully:
Firstly, slow down. When you eat too quickly, you may miss your body's signals that you are full and no longer hungry. By taking your time, you can savour the taste, texture, and appearance of your food, and feel satisfied with a smaller portion. Taking a few deep breaths before you start eating can help you to focus on the experience of eating.
Secondly, pay attention to your food. Avoid eating while watching TV, driving, or playing on your phone. When your mind is distracted, you may not feel satisfied and could continue eating even when you are no longer hungry. Put your utensils down between bites and focus on the sensory experience of eating.
Thirdly, be aware of your triggers for emotional eating. Emotional eating can be a response to both positive and negative feelings. Stress is a common trigger for emotional eating, as it increases the production of cortisol, a hormone that triggers cravings for salty, sweet, and fried foods. Eating can be a way to temporarily suppress uncomfortable emotions. Recognise your emotional triggers and find alternative ways to manage your feelings.
Finally, don't deprive yourself. When you start a new diet, don't cut out all your favourite foods or deprive yourself if you're hungry. This will only make you feel restricted and could lead to giving into cravings. Instead, make small changes to your diet, such as increasing your protein intake, to help you feel fuller for longer.
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Exercise regularly
Exercise is a powerful tool to curb your appetite and manage hunger. It not only burns calories but also helps regulate appetite hormones and reduce feelings of hunger. For example, exercising produces hormones like GLP-1, which can help increase feelings of fullness and decrease appetite. Additionally, exercise can reduce ghrelin levels, a hunger hormone that increases food intake, thus helping to reduce hunger and cravings.
To incorporate exercise into your routine, aim for at least 30 minutes of moderate-intensity physical activity most days of the week. This can include activities such as brisk walking, cycling, or swimming. If you're new to exercising, start with shorter sessions and gradually increase the duration and intensity over time. Remember to choose activities you enjoy, such as dancing or hiking, to make it a sustainable habit.
In addition to cardio exercises, consider incorporating resistance training, such as weightlifting or bodyweight exercises. Resistance training helps build lean muscle mass, which can increase your metabolism and burn more calories, even at rest.
However, it's important to eat enough and consume the right types of foods before and after exercising to prevent getting too hungry from your workouts. Ensure you're getting enough protein, fiber, and healthy carbohydrates to fuel your body and support your exercise routine.
Exercising regularly, in combination with a balanced diet, adequate sleep, and stress management, can effectively help manage hunger and support your overall health and well-being.
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Frequently asked questions
Feeling hungry when changing your diet is normal, but there are some ways to reduce this feeling. Firstly, ensure you are getting enough sleep, as sleep deprivation can disturb your appetite hormones. Secondly, eat more protein, as this can help suppress your appetite. Thirdly, eat more fibre, as this stays in the digestive tract longer, keeping you full for longer. Finally, try to avoid alcohol, as this can cause your blood sugar to drop, making you feel hungrier.
There are several natural appetite suppressants that can help you feel full and satisfied. These include drinking water, tea or coffee, eating more protein and healthy fats, and consuming ginger.
Sleep deprivation can disturb your appetite hormones, increasing your feelings of hunger and triggering cravings. Aim for at least seven hours of uninterrupted sleep per night.
Firstly, ensure you are not cutting calories too drastically, as this can lead to a drop in blood sugar levels, causing hunger and cravings. Secondly, practice mindful eating by eating slowly and paying attention to your food. Thirdly, try to manage your stress levels, as chronic stress has been linked to an increased desire to eat and overeat.
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