When you're on a diet, it's not a question of "if" but "when" you'll be hungry. Here are some ways to keep hunger at bay and continue your progress.
Picture: Steve Hanna/Flickr
Before anything else, make sure you've covered the basics. First, you shouldn't feel hungry at the very start of a well-designed diet. Second, it might be a good idea to keep your diet flexible, because rigid dieting may lead to binge eating tendencies. Even if you've been doing everything perfectly, fat loss increases hunger for biological reasons.
Luckily, Propane Fitness has experimented with some of the best evidence-based ways to suppress hunger. They found that some of the best include:
- A scoop of whey protein isolate before meals. (Researchers have found that whey protein may have appetite suppressing effects)
- Creating meals with a lot of volume but not a lot of calories, such as a huge salad with chicken breast or a protein fluff parfait (here's how to make it) if your sweet tooth is acting up.
- Eating half of your meal, waiting 20 minutes, and then eating the second half.
If you still find yourself straying on your diet, binge eating or fighting your own willpower to stay on track, relax, practise mindfulness and some self-compassion, and discover the root causes. Check out the link to read more about Propane Fitness' experiments.
Appetite Experiments [Propane Fitness]