How to lower the hunger level while dieting?

effu4bleepinme

So I've read up some info on the internet and now I wanted to ask people who have put their own methods to the test. I have cut 600 calories per day from my diet but I am literally ALWAYS hungry. How do you guys get to the point of feeling full without going over your calorie limit? Hunger is terrible for my mental health and it's been very challenging even after taking up some of the advice I've seen on the internet. I'm only 40 pounds overweight so I am actually surprised at how profound my hunger has gotten since starting the diet. On the bright side I've successfully lost 13 pounds since I started two months ago.

FireBrand80

First off, there will always be some degree of hunger. The best way to minimize it is to eat whole foods like lean meats and fibrous veggies.

According to your diary, you ate 85% of your calorie intake in the from of frozen pizza. That's never going to fill you up.

MB_Positif

Are you typically only eating one big meal per day? While that does work for some people, maybe it doesn't work for you? Try eating smaller meals throughout the day. I personally eat small meals and lots of snacks in between and after! It works for me!

Jacwhite22

Eye was watching dr. Oz the other day and he said chia seeds will fil ewe up and control you're hunger. Today someone said hello hearts were keeping them full.....Good luck with whatever ewe decide to go with.

AzhureSnow

High protein, high fiber... break it up into several small meals spaced evenly throughout the day, and drink water like it's your job.

Nightdust

Weight Watcher's Taco Soup always fills me up and then some for a small amount of calories.

DaintyAngelDreams

Drink lots of water, eat plenty of fibre rich foods, and just wait for it too pass. Your stomach will shrink after a while to match the amount of food you put into it, and you will stop feeling so hungry. But for the mean time, try everyone's tips and just remind yourself that it wont last forever and it will be worth it in the long run. Good luck xx

spacey49442

I feel your pain, I'm always hungry too but you have to remember that sometimes it's what they call, head hunger. I find that eating high protein and vegetables for fiber works for me. Drink plenty of water and when that hunger hits you, try a piece of cheese, hard boiled eggs or keep beef or pork jerky handy. Stay away from sugar as it will always make you hungrier and remember that fruit has natural sugar and so you should be careful about eating too much of that. The high protein and vegetable approach really works. Try it you'll like it. Good luck.

elyelyse

yup it's hard to make suggestions because you don't have much of a diary to look back on but I do find that several small meals spaced just a few hours apart helps me feel satisfied, especially if they are full of protein, some good fats, and lots of veggies.

ClearNotCloudyMind

For me... Skipping meals. Exercise suppresses my appetite too. Somehow the less I eat the less I want. Making periods of the day when I don't eat somehow helps too - if I know I can't have it it makes it easier to put it down and walk away.

Afaida

When I go through periods of feeling hungry I look back and notice I haven't been eating enough veggies. You can eat a whole lot of them for few calories. Best of luck finding what works for you.

12by311

Are you typically only eating one big meal per day? While that does work for some people, maybe it doesn't work for you? Try eating smaller meals throughout the day. I personally eat small meals and lots of snacks in between and after! It works for me!

This. It doesn't really matter when/how you consume calories as far as weight loss goes, but it does vary person to person as far sticking with it and being successful. If you put some "filler" foods of vegetable and fruits, you aren't going to be hungry.

djgeraci

Water, apples to help feel full, and small meals throughout the day.

myofibril

The following extract from this article by Lyle McDonald may be of interest to you: (link: http://www.bodyrecomposition.com/fat-loss/9-ways-to-deal-with-hunger-on-a-diet.html)


1. Eat More Lean Protein

While dietitians continue to squabble over whether carbohydrates or fats are more filling in the short-term, the data is actually abundantly clear: protein beats them both out. Increasing amounts of research has shown that both acutely and in the long-term, higher protein intakes help blunt hunger. It also helps that, as long as you’re dealing with sources of lean protein (low-fat fish, skinless chicken, even low-fat red meat), it can be tough to get a lot of calories from protein in the first place.
I’d also note that there are many other reasons to consume sufficient amounts of lean protein on a weight loss diet including blood glucose stability and sparing of muscle mass loss. It’s also worth mentioning that a lot of the benefits that are often attributed to ‘low-carbohydrate’ diets have more to do with the increased protein intake; the benefits occur because they are ‘high-protein’.

2. Eat Fruit

For odd reasons fruit has gotten a bad rap for dieting, at least in the athletic and bodybuilding subculture but little could be further from the truth. One aspect of hunger has to do with the status of liver glycogen, when liver glycogen is emptied, a signal is sent to the brain that can stimulate hunger; the corollary is that replenishing liver glycogen tends to make people feel fuller.
The fructose component of fruit works to refill liver glycogen and folks who include a moderate amount of fruit in their weight loss diets often report feeling much less hungry. That’s in addition to the other benefits of fruit (fiber, nutrients). Oh yeah, eat whole fruit, stay away from fruit juice.

3. Eat More Fiber

No list of this sort would be complete without the mention of fiber. Fiber can help with hunger in at least two ways. The first is that the physical ‘stretching’ of the stomach is one of many signals about how much food has been eaten; when the stomach is physically stretched the brain thinks you’re full. High-fiber/high-volume foods (e.g. foods that have a lot of volume for few calories) accomplish that most effectively.

Additionally, fiber slows gastric emptying, the rate at which food leave the stomach. By keeping foods in the stomach longer, a high-fiber intake keeps folks full longer. Basically, mom was right, eat your vegetables.

4. Eat (At-Least) Moderate Amounts of Dietary Fat

Ignoring the debate I mentioned above about carbs versus fat and hunger, the simple fact is that exceedingly low-fat diets tend to leave a lot of people hungry in both the short- and long-term. Tying in with my comments about fiber in Number 3, dietary fat also slows gastric emptying (hence the aphorism that high-fat meals really stick to the ribs). While dietary fat does little to blunt hunger in the short-term, moderate intakes tend to keep people fuller longer between meals since the meal sits in the stomach longer.

As well, exceedingly low-fat diets often taste like cardboard, tying into some of the comments I made initially about psychological effects of dieting; people won’t follow a diet that doesn’t taste good for very long. Dietary fat gives food a certain mouth-feel and very low-fat diets remove that, leaving people dissatisfied. The diet usually ends shortly after that.

Research has shown that moderate fat diets improve adherence to dieting and, with rare exceptions, I don’t suggest taking dietary fat much lower than 20-25% of total calories on a fat loss diet. In some cases (such as very low-carbohydrate diets), it may be higher than this.

5. Exercise

I’m hesitant to mention exercise in this article simply because the response to it can vary drastically in terms of hunger control on a diet. Doing the topic justice would take a complete article in and of itself but here I’m going to give a quick overview.
Basically, through myriad overlapping mechanisms, exercise has the potential to increase hunger, decrease hunger or have no effect. Some of the effects are purely physiological. On the one hand, exercise increases leptin transport into the brain which should help some of the other hunger signals work better.

On the other hand, some people can get a blood glucose crash with exercise (this is especially true in the early stages of a program) and this can stimulate hunger. Most research suggests that exercise has, if anything, a net benefit in terms of hunger control but it’s even more complicated than that.

Whether or not exercise helps with hunger control ends up interacting with psychological factors that I’m not going to detail here. Some research suggests that people ‘couple’ exercise with their diet. The underlying psychlogy seems to be along the lines of “I exercised today, why would I ruin that by blowing my diet.” That’s good.

However, another category of people often use exercise as an excuse to eat more. The underlying psychology seems to be “I must have burned at least 1000 calories in exercise, I earned that cheeseburger and milkshake.” Of course, since people basically always over-estimate how many calories they burned with exercise, they end up doing more harm than good.

The short-version of this point is this: for some people, regular exercise (and it may not be anything more than a brisk walk) has a profound benefit on keeping them on their diet. And for others it tends to backfire.

6. Consider Intermittent Fasting (IF’ing)

IF’ing is a current dietary trend that, while exact definitions vary, basically refers to a pattern where someone fasts for some portion of the day (perhaps 16-20 hours) and eats most of their food during a short ‘eating period’. Various interpretations are out there but there is emerging research showing a variety of health benefits from this style of eating.
In the context of this article, IF’ing can be particularly valuable for smaller dieters who simply don’t get to eat a lot of food each day. A small female trying to subsist on 1000-1200 calories per day and trying to eat 3-4 times per day is only getting a few small, relatively unsatisfying meals per day.

However, if that same dieter fasts most of the day (many find that hunger goes away after an initial spike in the morning), she can eat 1-2 significantly larger (and more satisfying) meals later in the day.

If you’re interested in IF’ing, I’d direct you to Martin Berkhan’s Leangains.com for the absolute best source of IF information on the net. Martin is currently working on a book on IF’ing and I, for one, can’t wait to see it.

7. Use Appetite Suppressants

The history of diet drugs is a mixed bag but, for the most part, diet drugs have fallen into one of two major categories: metabolic enhancers and appetite suppressants. Sometimes the drugs do both. Now, used without changes in diet and activity, these drugs tend to only have small and transient effects.

But the simple fact is that they can help a diet. The old Dexatrim (containing pseudoephedrine HCL) was actually very nice in that it blunted hunger without over-stimulating the person but it’s not available any more. I’m personally a big fan of the ephedrine/caffeine stack.

Despite scare-mongering to the contrary, EC used properly (e.g. don’t take 3X the recommended dose) is actually quite safe and has both potent appetite suppressant effects along with boosting metabolic rate slightly. Hell, I thought EC was important enough that I gave it an entire chapter in The Rapid Fat Loss Handbook.

Which isn’t to say that I think every dieter should be using/abusing appetite suppressants from day 1. At least try the non-drug strategies first; but when the hunger is clawing at you making you want to quit your diet, consider using one.

8. Be more Flexible Towards Your Dieting

This is another topic that really deserves a book to fully discuss. I’d say that I need to write that book but the fact is that I already did, the topics I’m going to briefly look at here are discussed in detail in A Guide to Flexible Dieting.

Let me address this topic with a question “What would you do if I told you you could never have something again?” Assume it’s something you like or want, how would you react? Odds are you’d want it that much more, right. It’s human nature, we want what we’re told we can’t have.

Guess what, that’s dieting. Or at least how many dieters approach dieting. Many diets are predicated on some food being bad, off-limits or what have you; dieters go into the diet thinking “I can’t ever eat XXX again in my life” which just makes them want XXX that much more. This is one of the psychological aspects of hunger I mentioned in the introduction.

And, of course, the followup to this is that when dieters do eventually eat XXX (and they will), then they just feel guilty and miserable, figure the diet is blown and eat the entire bag or box of XXX and abandon the diet altogether.

It’s truly a damaging approach to dieting and research has clearly shown that the type of rigid dieter I’m describing above (who expects absolute perfection from their diet or it’s a failure) do worse than more flexible dieters.

The reality is that, within the context of a long-term diet, even small deviations don’t really do much harm (unless the person goes berserk and makes it harmful). That is, say you’re on a diet and you eat a couple hundred calories of cookies because you really wanted them. If you’ve dieted the past 6 days, that’s no big deal. However, if you decide that you are a worthless piece of crap with no willpower and eat another 1000 calories of cookies; well you made it into a problem. Understand?

I always recommend that dieters use strategies like free meals (non-diet meals, preferably eaten out of the house), refeeds (extended periods of deliberate high-carbohydrate over-consumption) and full diet breaks (periods of 10-14 days where the diet is abandoned for maintenance) when they diet. It keeps people from falling into the rigid dieting trap that, invariably, backfires. Again, all of the details can be found in A Guide to Flexible Dieting.

9. Suck it Up or Stay Fat

I want to make it clear that I’m not being facetious with the title of this one; and I’m only being slightly obnoxious. Even if you do everything I talked about above, apply every strategy perfectly, the reality is that you will probably still have some hunger on a diet.

Well…too bad. The simple fact is that losing weight requires eating less than you’re burning and this will, at some point, generate hunger. Now, there are exceptions, extremely overweight individuals often find that they have no appetite in the initial stages of dieting but the reality is that eventually hunger will rear it’s ugly head.

At which point every dieter is faced with a fundamental choice which, put simply is this “What’s more important to me, losing weight, or eating this food?” I’d note that this is also a reason I’m so adamant about the flexible dieting strategies, at least one way of dealing with food cravings is to include them in the diet in a controlled fashion. That way the dieter is controlling the diet, instead of the other way around.

But even with that, hunger is a reality of dieting no matter what else you do. Now, you can try to reframe it (Tom Venuto in his new book suggested telling yourself that “Hunger is fatness leaving the body.”) or you can simply accept it (yes, I know, very Zen) and move on.

But none of that makes the hunger away, it’s just you trying to trick yourself out of feeling bad about it. When that point is reached, there are only two options that I’m going to put very bluntly.

You can suck it up or stay fat.

After you’ve gotten your protein and fruit and fiber and fat and appetite supressants and exercise and flexible dieting strategies down pat, when hunger rears its ugly head, those are the only two options left.

jandy1314

I find that low fat yoghurt really helps, especially at night when its my danger time for snacking. Now I have yoghurt and it fills me, tastes good and I seem to sleep really well too - not sure if there is a connection there but its working for me

cbsnips

Chewing gum or brushing my teeth usually works for me!

mirasmom02

I'm pretty experienced in this whole "losing weight" thing. Been up & down with pregnancies, but eventually take it off everytime...I should have probably eaten healthier each time I was pregnant instead of having to do it later...but that's no fun! LOL

The BEST TIPS I can give you is what I've learned over the years:

* Eat more fiber - veggies, whole grain breads/pastas, brown rice (I know, not aleays the best tasting, but you DO get used to it)

* Fill up with a bowl of soup or salad before every meal or as a snack. (watch out for canned soups, even if they are low fat/calorie, they can contain alot of sodium, which is no good)
**I have a great recipe for a soup that is full of veggies & fills you up)

* Use salsa as a salad dressing (very low cal and no fat - but again, watch out for some that are very high in sodium)

* WATER....WATER...WATER - - drink lots of it throughout your day...more than just 8 - 8oz glasses. If you're feel hungry, have a tall glass of ice water, wait 5 minutes after you've finished it, and if you're still hungry, eat 1/2 of what you think you need/want...

Hopefully this helps you (or someone)...Good Luck!

Rocbola

Eat more low calorie density foods, like watermelon and green leafy veggies. You can have a full stomach, and not be loading yourself down with too many calories. When you eat more fruit and vegetables in general, you will be getting an appropriate amount of calories for the density of your food, so that you are more likely to feel satiated on the correct amount of calories.

ohcarolinna

lots of tea or other hot low calorie drinks

nsblue

At one point during my weightloss i was on 600-800 cal n wasnt hungry. I kept my protein high..spaced evenly throughout the day...low sugar...low carb n drank lots of water...kept busy too.

CkepiJinx

If I feel really hungry I drink a glass of water and wait fifteen minutes before I eat. I find protein rich foods help me stay full longer also. I alson try to eat on a regular schedule and have snacks In between .

AnvilHead

Proteins and fats are more satiating than simple/sugary carbs. Many vegetables are pretty low in calories so you can eat a ton of them (broccoli is one of my favorites). If you're a mashed potatoes guy and you miss your 'taters, puree some cauliflower - you'll be hard-pressed to tell it's not mashed potatoes and it's a lot less calorie-dense.

myfitnessval

High protein, high fiber... break it up into several small meals spaced evenly throughout the day, and drink water like it's your job.

pretty much this. the only time i'm not hungry is when i'm eating at 40% protein for the day.

nickiog

i drink **** loads of cold water when im hungry and dont have any calories left for the day.

Inebriated

Drink more water, eat more veggies and protein. If I eat things like yogurt, bread and cereal, I'm hungry pretty much all day. If I eat things like fish/steak/chicken, peanut butter, fruit, veggies, etc.. I'm rarely hungry. If you keep yourself busy that will also help.

uzit_13

I found PGX to help a lot!!!! I make sure I'm eating the right stuff and take PGX before my meals. If I'm 'starving' in 2 or 3 hours, even though I've eaten what I'm supposed to, then I take more PGX. I took it for about 3 weeks when I was cutting my calories and now I don't get super hungry like I did. It's like my body has adjusted to the new calories.

miame22

I eat every 3 to 4 hours. 85% clean (as in not processed, no chemicals, sugar or refined flour). Always pair protein with complex carbs. 4 liters of water minimum (more w/ excercise or if you have anything with sodium, alcohol or caffeine.)

breakfast, lunch and dinner = complex carb + protein + fruit + veg
mid am, mid afternoon & after dinner snack = protein + complex carb (usually a raw veg & nuts)
60 to 90 gr of protein and less than 150 gr of carbs per day (calorie breakdown roughly = 30% protein, 30% fat 40% carbs)

My hubby and I follow Tosca Reno's Eat Clean lifestyle at about 85% with a few unclean meals a week (I mean you just have to have ice cream, hot wings, pizza and beer every once in a while - but don't go crazy watch your portions!!!!)

I log my foods most days, but honestly if I am 100% clean on any given day (which means I am also eating appropriate portions) I don't always track it. There are also days when I can't track, like holidays or out of town trips, so I take a picture of my plates and call it a 3000 cal day.

HypersonicFitNess

I agree with the eat more green leafy and more vegetables. I don't know what you're eating but it is possible to "stay within your calories" and feel hungry b/c our stomachs have this sensor that sends us a message that we're "satisfied" and "full" when it is stretched. 400 calories of say a cheese burger and fries doesn't do that or a 400 calorie donut; however if you were to eat 400 calories of fresh vegetables and some lean proteins and whole grains (and I mean WHOLE with the fiber); your stomach is going to get that stretched "sensor" feeling that says "I'm full"; "I'm satisfied".

Yes, sometimes we feel hungry when we are truly thirsty; so makes sure to drink plenty of water every day and if you can't tolerate it...mix it up. Squeeze in a lemon or an orange.

The other thing that really helps is splitting your meals up; so I actually eat every 3 hours. Breakfast at 7am, snack at 10am, lunch at 12 or sometimes it has to be 1pm, then another snack at 3pm (or 4 if I at at 1), then dinner at 5 or 6.

louiesa55

i will try some of these things. i will try water again