Are you starting to feel a little more hungry during your calorie deficit?
It is completely normal to feel hunger in a deficit, in fact, this is a good sign that your metabolism is working. Maybe you have increased your activity levels and are building more muscle, these can contribute to your metabolism picking up and hunger signals turning on. If your goal is weight loss, then you may need to accept a little hunger along the way, sometimes it is necessary to get uncomfortable in order to make a change. However, we want your hunger to be manageable (think 5-7 out of 10, if 10 is you want to eat your own arm off).
Here are some strategies to decrease hunger and make sticking to your weight loss goal more manageable:
Strategy 1: Focus on Protein
Protein is a very satisfying macronutrient. Several studies have shown that high-protein meals and foods are more satiating than high-carbohydrate or high-fat meals. The most likely mechanism for this is hormonal. In the gut, amino acids stimulate the release of several hormones that activate satiety centers in the brain, namely glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide-1 (GLP-1). If you aim to get about 25-40 grams of protein in each meal, you can be sure the meal or snack will have the highest satiation levels. I like Greek yogurt, eggs, chicken or turkey, and cottage cheese.
Strategy 2: Choose High Volume Options
Food choice is a huge contributor to being hungry when dieting. When we eat processed foods, we tend to get hungry much sooner than if we choose whole foods. A high-volume diet will allow you to eat more food and feel full and satisfied. As an example, think of 150 calories of pasta (which is only around 20 grams) versus spaghetti squash which you can eat a whole big bowl for the same number of calories. This is what it means to eat high volume. So, don’t pass up the veggies.
Strategy #3: Fiber
Fiber is important for not only feeling full but for gut motility and keeping your microbiome happy. Focus on fiber-rich whole foods and aim for 14g for every 1000 calories you consume. Keeping daily fiber intake consistent will also help reduce weight fluctuations. There are two kinds of fiber: soluble and insoluble. Soluble fiber gives stool bulk. Soluble fiber is found in oats, bananas, beans, apples, citrus fruits, carrots, barley, and psyllium. Insoluble fiber helps speed up the transit of food in the stomach and intestines and helps prevent constipation. Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains.
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Strategy #4: Take Your Time & Enjoy Your Meals
Rushing through meals and eating in front of the computer or TV are not good strategies when it comes to feeling satisfied. I know we are all busy and eating on the go seems like a good way to multi-task, but it’s not doing you any favors. I promise you will feel so much better if you sit down at the table and enjoy your food. It’s so much better than rushing through the meal and barely remembering what you ate let alone having taken time to enjoy the food. You deserve a few minutes to eat!
Strategy #5: Make Your Meals Consistent
Have a regular meal schedule and stick to it as closely as possible. Your body gets used to the pattern of eating and hunger cues will adapt. It’s better to eat 3 larger meals and a snack (high protein of course) than to just graze throughout the day. When we graze the body is always looking for food and it's more tempting to overeat. A regular meals schedule will allow you to plan out your meals, ensure they are balanced and nutritious, and enjoy them.
Strategy #6: Increase Your Activity
Increasing your activity levels (think going for a walk outdoors, doing yoga, or stretching) can help with hunger.
It can allow you to eat more if you create a larger deficit through activity
It can be a temporary distraction from your hunger
It can take up some time between your meals
Strategy #7: Hydration
It is important to drink enough water, especially in a calorie deficit. For one thing, dehydration is often mistaken for hunger. Next time you are hungry between meals try having a glass of water before raiding the panty. You can use flavored waters and herbal teas to hit your daily water goals. We recommend drinking 3-4 L a day.
Strategy #8: Keep Yourself Busy
Many times we eat out of boredom. If you know your hunger typically hits around the same time each day, schedule some time for a walk. Are the weekends challenging for you? Plan an outing like a walk in the park or visit to a museum, something that doesn’t involve eating. Is after dinner your peak time for snacking? Make yourself a cup of tea or put your yoga mat near the TV then when the urge to snack comes up do some stretching.
Strategy #9: Sleep
Beauty sleep is your secret weapon in life, especially when it comes to staying on track with a weight loss goal. Lack of sleep can cause you to reach for food as an energy boost to keep you going. Having good sleep hygiene and a good sleep schedule, aiming for 7-8 hours of sleep a night is ideal. It will aid in your progress, help your body recover from your workouts and allow you to stay on track toward your weight loss goals.
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