When trying to lose weight, hunger is increased due to less energy coming into the body, its only natural that your body fights back a little to stop you from dieting even though sometimes its more psychological hunger rather than physical hunger. Like seeing someone in work eating a chocolate bar and instantly you are thinking of food so may feel hungry when actually you’re not.
Also you are changing bad habits, for example, you’re always having that latte and croissant in the morning going to work, and now you have changed that to an omelette and a green juice. You are not used to it so you may crave something sugary later, again more psychological rather than physical hunger.
1. High protein intake at each meal – Protein is the most satiating (feeling full) macronutrient out of the 3 (fats, carbohydrates and protein)
Pro tip – Chicken and Greek yoghurt score highly on the satiety index.
2. Eat plenty of whole fruit – Try and eat whole fruit, not blended as whole fruit you will have more chewing (psychological) more volume so more filling in the stomach, more fibre which slows digestion which helps feeling fuller for longer and fruit holds water, again helping with fullness.
Pro tip – An apple is probably the best choice. It’s chunky, you get plenty of bites at it and it’s got a decent amount of fibre as well.
3. Eat plenty of vegetables – Eating a big serving of vegetables will help fill the stomach up and with the added fibre from vegetables, especially starchy carbs like potatoes which will help slow down digestion again leading you to feel fuller for longer.
Pro tip – Boiled white potatoes are scored very highly on the satiety index. Get your spuds into ya!!
4. Stay well hydrated – Hunger can often be mistaken for thirst. You know if you are hydrated by the colour of your urine, if it’s pretty clear then you’re all good.
Pro tip – Drink a pint of water before each meal; it will help keep you well hydrated and also help with reducing hunger before your meal.
5. Have a plan – Planning takes the stress out of worrying what to eat and when to eat. For example, if you know you are going into a meeting that will last a couple of hours and there is going to be tea and biscuits offered, it would be a wise idea to plan in a filling protein snack or meal before hand.
6. Suck it up. Being hungry is sometimes normal – Ok so this isn’t really going to help with reducing hunger. It’s true though, expect to be more hungry than normal, adding in the tips like above will help reduce it but there are going to be times were you are going to be really hungry so you just have to accept it and move forward.