There are numerous tricks to suppress hunger, but it is important to only put into practice those that are healthy and can be maintained in the long term (as if it were just another eating habit).
Below we give you that and other key information about the feeling of hunger , which, together, will help you manage it better, while taking care of your health and your figure.
Why am i so hungry
A healthy, balanced meal should leave you feeling satisfied and energized for 3-5 hours. After that time, it's normal to feel mild to moderate hunger, which is a sign that you need to eat again. However, if hunger is constant, there's a problem . Excessive hunger can be due to the following causes:
- You are skipping meals: Many people skip breakfast and other meals. Sometimes it is done for lack of time. Others, due to the mistaken belief that it is a good strategy to lose weight.
- You are not reaching the minimum number of calories per day: This usually stands at 1.200, and not reaching it causes a feeling of hunger, which is higher the further the figure is from that red line.
Maintaining these habits over time not only increases feelings of hunger, but can also compromise the immune system , in addition to increasing the risk of binge eating, which negates any effort made to lose weight.
How to satisfy hunger in a healthy way
The following tips will help you feel satisfied while helping your body function properly through the intake of essential nutrients.
Eat more fiber
Make sure you get at least 25 grams of fiber daily . Spread it throughout all your meals to prevent snacking between meals, thanks to its satiating properties. Seeds, nuts, berries, legumes, avocado… It's one of the best tricks to curb hunger. There are also many ways to increase the amount of fiber in your diet.
Drink enough water
Always keep a reusable water bottle handy so you can drink water throughout the day. This will help you avoid confusing thirst with hunger. Some people don't find plain water particularly appealing. In that case, you can add a few slices of lemon or grapefruit. Herbal teas are another excellent alternative.
The satiating trio
When you sit down to eat, it's important that your plate includes the satiating trio : protein, carbohydrates, and fats. Protein to satisfy your appetite, carbohydrates to give you energy, and fats to keep you feeling full longer. The ideal amount of protein at each meal is 20-30 grams, while complex carbohydrates are even better, as they make you feel fuller. At lunch and snack time, avoid processed foods and make sure to include at least two elements of the satiating trio.
How to feel hungry during a diet
While you don't need to feel constantly hungry to lose weight, switching to healthier eating habits can sometimes lead to increased hunger. This can cause many people to give up, but eating fewer calories and keeping hunger under control is possible if you follow these tips:
Don't be too restrictive
Severely restricting carbohydrates, sugar, and alcohol can lead to intense and constant hunger. Furthermore, it's not a sustainable long-term strategy, and that's the biggest mistake you can make when changing your eating habits. The key lies in enjoying all the things you love in moderation . Weight loss will be slower, but it's the only healthy way to achieve it.
Reach 1.200 calories a day
Make sure you reach 1.200 calories a day to keep your hunger under control. A good way to spread them out is to eat 300 calories at each meal (breakfast, lunch, and dinner) and 150 calories at mid-morning snack and afternoon snack. Having a mid-morning snack and an afternoon snack is one of the most effective tricks for curbing hunger, as well as keeping your metabolism running at full capacity throughout the day.
Control sugar
One of the symptoms of sugar addiction is a constant feeling of hunger . The more you consume, the more you crave it, and in larger quantities. Reducing the amount of sugar in your diet can be difficult during the first week, and even the second. But once your body adjusts, it will help you feel less hungry. And your health will also benefit greatly.
Get enough sleep
The levels of appetite-regulating hormones (leptin and ghrelin) can be affected by lack of sleep. Not getting enough sleep decreases leptin levels and increases ghrelin levels. This can lead to increased appetite. Therefore, one of the habits that shouldn't be neglected to keep hunger under control is getting 7-9 hours of sleep each night.