How To Handle Hunger on a Diet

Learning to manage hunger is probably the biggest hurdle that dieters face. There are a number of simple things you can do to quell that hunger, but first, let's take a look at what "real hunger" actually is.

How Does "Real" Hunger Feel?

If you had to describe the sensations related to hunger, how would you describe them? Is your stomach making rumbling noises? Does it feel like your energy is dropping? Are you getting "brain fog", feeling annoyed or getting a bit of a headache. These symptoms definitely indicated that you're running low on "fuel" and are symptoms of actual hunger. Eat something and your symptoms should ease up.

If you’re eating for reasons other than hunger - if you’re just bored, angry or depressed - food probably won’t make you any less bored, angry or depressed. Or, if it does, you probably won’t feel that way for long. Feeling hungry isn’t the same thing as “wanting something to eat.” If it’s emotion that’s driving you, or if you got the urge to eat something simply because it looked good or smelled good, you’re probably not truly hungry. In that case, you’ll want to find other ways to deal with the urge to eat.

5 Healthy Ways to Control Your Hunger

Hunger control is aimed at curbing true hunger: the growling stomach, the low energy, or the irritability that often comes when your body needs fuel. Since true hunger naturally drives you to eat, you’ll want to learn some tricks for controlling hunger if you’re also trying to control your calories.

Protein Curbs Hunger
Protein satisfies hunger better than carbohydrate or fat, so try to include some lean protein at each meal and snack. In fact, protein works its magic not only in your digestive tract, it also affects your brain chemistry in a way that helps you feel satisfied and mentally sharp.

Fibre is Filling
Water and fibre have no calories. But watery, high fibre foods are ‘bulky’ and take up more space in your stomach, so they help to fill you up. Most veggies (except of the starchy ones like potatoes, corn and peas) have very few calories per serving, because they contain so much water and fibre. Watery fruits like melons and pineapple, and high fibre fruits like berries, can also help fill you up for a relatively low calorie cost.

Exercise Can Help
A bout of exercise can suppress hunger hormones, which can curb your appetite. But in order to sustain your activity, your body needs to be properly fueled. Sometimes in an effort to lose weight, people cut their calories too much and just don’t have the energy to keep up with their exercise. So, the whole process backfires. People often tell me that they feel as if exercise makes them hungry and leads them to eat more. But often that’s because they haven’t fueled up properly before and after their workouts.

Water, Fluids & Hunger Control
Drinking fluids with your meals may make your meals feel more filling. And some people confuse thirst with hunger, so even though their bodies are craving fluid they wind up eating instead. If you stay hydrated, that’s less likely to happen.

Have Small Healthy Snack Between Meals
When you top up your protein between meals, it helps to keep your blood sugar levels more stable throughout the day. This is important, since dips in your blood sugar can cause your hunger to spike. The best snacks include protein and/or healthy fats rather than carbs or sugar.

Product Information

For the best weight loss programme, specifically aimed at assisting with hunger control, take a look at the Protein Plus Pack.