Extra hungry days

I eat a load of veg - bulk food at a low calorie count. Or up your calories to eat at maintenance.

High fiber foods or an acceptable meal with a fiber supplement.

If you are a woman with a menstrual cycle and are premenstrual, increased appetite is common then. Many of us eat at maintenance at that time. For me, increased appetite is often the first and only symptom that my period is approaching.

Other women have mentioned being hungrier at ovulation as well.

It's a tangent, but earlier on one thing I did was try to figure out why I was especially hungry: Macros or specific food choices or meal/snack timing that day (or the previous day)? Stress? Boredom? Poor sleep? More exercise, less exercise, a specific type of exercise? Over-restriction? Emotions? Social triggers? Habit-based triggers? Over-restricting? Denying myself desired treat foods I could maybe fit in? Something else?

I think it's kind of common to be a little hungry in the first couple of weeks of a new calorie deficit. After that, for many of us (the lucky ones ), it should be possible to feel more or less satisfied much of the time, unless it's getting pretty close to another reasonable meal or snack time.

Satiation strategies seem to vary by individual, but figuring out one's personal formula is really, really helpful.

I needed a solid breakfast with protein, adequate protein through the day, and volume (mostly high-fiber low-cal veggies) at some time during the day, on the food front (but other people may need relatively more fats, or carbs, or something else). I also learned that inadequate sleep created problems, and learned some new coping mechanisms (if food isn't the root problem, but rather boredom or habit or something, then food isn't the solution).