Here are 7 effective tips and tricks we use with our coaching clients to help avoid or reduce hunger while on a reduced calorie eating plan.
1. Eat More Fibre/Vegetables
Why it works: Fibre slows down digestion and keeps you feeling fuller longer. There are also 100 other good health related reasons to be consuming fresh vegetables.
How to apply: Add vegetables, whole grains, beans, Vegetables, lentils, fruits, more vegetables and seeds like chia or flax to your meals. Did I mention how filling green vegetables can be.
2. Stay Hydrated
Why it works: You have sensors in your stomach to test for volume, water adds volume without calories and tricks your hunger urge for about 20-30 minutes.
How to apply: Drink a glass of water 30 minutes before meals and sip throughout the day. Herbal teas are another good option.
3. Prioritize Protein
Why it works: Protein is more satiating than carbs or fat. Protein not only sends a signal to the brain that you have eaten, it also helps hold the carbohydrates and fats in the digestive system a while longer (again making you feel fuller, longer)
How to apply: Include a good source of protein (e.g., eggs, chicken, Greek yogurt, Steak, Protein powder) in every meal and snack.
4. Diet Jelly
Why it works: It satisfies sweet cravings and doesn’t have many calories. Great snack after dinner.
How to apply: Add in some extra EAAs for flavour and a recovery boost. Protein Custard can also be a great way satisfy your sweet tooth. Calories are higher than the Jelly, so you will need to include this in your macro calculations for the day.
5. Leave the house
Why it works: Sitting around bored with the fridge/pantry just 5 meters away can be too tempting for some.
How to apply: Go outside and read a book or chill in the backyard with the dog, just stay away from food. Having snacks in the house is another recipe for disaster.
6. Stay Busy and Distracted
Why it works: Boredom is a major trigger for mindless eating.
How to apply: Take a walk, call a friend or family member, do a hobby, or read a book to positively distract yourself from the urge to eat.
7. Appetite Suppressing Supplements
Why it works: Herbs like Gymnema Sylvestre, Saffron and Fenugreek have been used in traditional medicine for suppressing appetite and managing weight. Caffeine will release adrenaline which in turn will reduce appetite.
How to Apply: Too much Caffeine brings it’s own slew of problems, so please use Caffeine sensibly and in often. Personally, Saffron is one product that I found to be quite noticeable in taking the edge off hunger. Fenugreek, Caffeine and Gymnema Sylvestre are usually found in most popular Fat Burning products. When blended together it is difficult to tell which ingredient is doing the work, however Fat Burners do take the edge off cravings when dieting.
Hope this helps in keeping you away from the cookies. At the end of the day you have to make the decision as to which path means more to you, Snacking or getting Lean, choose wisely.