I am personally still in a caloric deficit and get hungry sometimes, so I understand that it could be challenging. Here are some tips that helped me and could help you as well:
On-the-go healthy protein-packed snacks
Always have healthy protein-packed snacks handy. Actually, this is one of the most important things I knew that if I didn’t do, then this was me setting myself up for failure. I ALWAYS had to have a healthy snack with me in the car, in my bag, and in my pantry. I’m talking about things like Quest chips ( its protein content is around 20g! a piece of apple with string cheese, almonds, apples, whole wheat crackers and cheese, and so on.
Watermelon
It is super filling due to the water and fiber content and is very low in calories.
Hunger scale
If you usually eat around the same times – which also helps control hunger by the way- but your hunger scale is way beyond the point of a simple snack and it isn’t time to eat yet, then it is okay to skip the snack and eat a full healthy meal. Consequently, if you still decide to eat a small snack when you are very hungry, then you will probably still feel hungry after that snack and continue to eat things until you feel satisfied enough.
In contrast, If you are just slightly hungry (around 2 or 3-ish on your hunger scale- then it would be ok to consider a small healthy snack ( for example nuts and cheese). So It really depends on how hungry you are, if that makes any sense.
Mindful eating
Always focus on what you eat—no TV, phones, or anything that distracts you from enjoying your meal. Yeah, I know that is hard sometimes, but it is worth it. In fact, you will realize that you will consume way less food than if you were eating while distracted. Click here for more on mindful eating and why it’s important.
Pay attention to your hunger scale
Sometimes I would be starving and decide to eat a big healthy protein-packed meal, but then while eating, I would feel satisfied enough and realize that I am feeling better, and there is no need to finish the whole meal. I would save the leftovers for when I get hungry again. After all, it is already counted into my calories for that day isn’t it? That helped tremendously and prevented me from eating everything and anything insight which helped me stick to my diet.
Sometimes coffee could help
I use a protein shake (like Premier shakes) in my coffee instead of creamers which adds some protein and helps curb hunger.
Prioritize proteins in your meals
Prioritize proteins in your meals. If you use a daily meal-logging app such as myfitnesspal or “Lose it”, then focus on reaching your protein goal for the day.
Don’t be scared to eat fats
Understandably, some people are scared of eating fats and think if they do, they will gain weight. No, you won’t. Not if you eat in moderation, and based on your body’s needs ( body fat goal). Healthy fats are actually big helpers. It is helpful to set a “fat goal’ per day. Your body needs fats to stay healthy and they help keep you satiated along with proteins and fiber. Just try to choose healthy fats like olive oil, avocados, coconut oils, and so on.
Exercise to suppress hunger
That always curbs my hunger for me. I use this method especially if I am almost out of food/calories for the day but I still have some time to go. Honestly, I only do this when my hunger scale is around 3 or 4 max. If more, that means it’s time for me to eat a small meal.
Eat bulky, low-calorie foods
Meaning, it may be a better idea to eat a meal with a salad on the side with lots of lettuce and green leaves. Such veggies have so much fiber and water yet are extremely low in calories. They fill you up, and you feel amazing. Sometimes I just put a plate of such foods and eat them along with whatever food I choose to eat, just for the extra fiber and water, which as a result, eat less and maybe even have some leftovers.
Keep frozen or pre-prepped meals in the fridge
This helps tremendously especially if you are tired and just got home, or were so busy that you couldn’t make food. You can also buy something healthy from outside. Just always have a plan!
Eat slowly
Try to eat slowly to A) enjoy my meal and savor every bite in it, and B) give my body time to get the “I’m full” signal from my stomach. Some suggest drinking a cup of water before you eat. It curbs hunger so you eat less.
Have water with your meal
lastly, drink water or any preferred calorie-free drink with your meal, or It helps to fill you up!
Sleep
Sleep deprivation leads to increased hunger.
Tips for women before getting their period
Periods; all women experience them and we all know what happens the week before we get it. We get HUNGRY!! so what should we do?
- Exercise.
- Eat on maintenance instead of on a deficit. You can also try sticking to 100-300 additional calories but If you can’t, that’s fine too.
- Stock up on high protein/low sugar/low-fat foods and desserts. For example; Halo Top ice creams, high protein muffins, high protein cookies, and Quest chips ( I personally use these all the time :). Such things could help you stay within maintenance.
- Don’t forget drinking lots of water.
- Blueberries!! they suppress appetite.
- Herbal teas and ginger tea also help suppress appetite.
- Try supplements. Some supplements that contain appetite suppressor ingredients could be helpful to control hunger. For example, some protein powders contain organic Ashwagandha and fiber to fight cravings and satisfy hunger.
If satisfied you are allowed to spit it out!
Yeah, I know it may sound gross…and I’m NOT talking about your healthy meals, I’m talking about junk food that we choose to eat sometimes. For example; if you are craving sweets and decide to eat some candy, then after 30 seconds you feel satisfied, it’s ok to spit the rest out and save some calories for healthier choices when you get hungry.
Conclusion
Eat foods high in fiber, protein, and healthy fats while cutting calories. Choose whole, unprocessed options like fruits, veggies, and lean proteins. Include sources of protein and healthy fats for satisfaction. Stay hydrated and eat mindfully to manage hunger during a calorie deficit.