I am sure you will agree with me when I say feeling hungry isn’t fun!
Spend too long in this state and this could lead to “binges” or “falling off track” because ultimately, we cannot live life feeling HANGRY right? That aint living.
Hunger is a natural body signal and realistically, will likely be part and parcel of losing weight/ being in a calorie deficit from time to time.. BUT, this doesnt mean you have to feel starving 24/7 while trying to reach your goals.
Luckily there are a few strategies we can use to ensure we get the most ‘bang for your buck’ out of our food choices.
1. One of the most common mistakes I see when people start off on their health or nutrition / weightloss journey, is choosing foods that simply don’t give them “bang for their buck” leaving them unsatisfied, thus, leading to overindulging.
Choosing foods that will physically fill up your stomach without taking up all of your calories, is where the magic happens.
Take a moment and think about the food choices you’re currently making each day…
Do they include the below, bang for your buck items?
Vegetables: , Pumpkin, Squash, Broccoli, Spinach, Kale, Zucchini, cucumber (greens in general), tomatoes, celery, onions, mushrooms, eggplant.
Fruit: Strawberries, blueberries, raspberries (all of the berries)
Protein: Chicken breast, turkey, white fish, lean ground beef, egg whites, protein powders. Think “lean”
A whole punnet (125g) of blueberries. Approx. 79 calories (18g Carbs)
55g of Caramello Chocolate (Cadbury) (and lets be real, who stops at 55g?)
Approx. 272 cals (33g carbs 14g Fat, 3g Protein)
Starting to make sense? Eating high volume foods will keep you feeling satiated, ensuring that you are getting all of the amazing micronutrients that whole foods have to offer us.
2. Pair your meas / salads inparticular with a source of healthy fats, like avocado, nuts, seeds, or protein, like quinoa, beans, eggs, chicken, or salmon. Protein and fats take longer to digest, which means they’ll stay in your stomach, promote feelings of fullness, and thus, have an appetite-suppressing effect.
3. Many people who follow flexible dieting know as “if it fits your macros” would tell you that it’s the flexibility that allows this type of plan to be maintainable long term. It’s that whole idea of hitting your calories while still eating burgers, fries, and cadbury.
For me however, I actually avoid fitting in things like chocolate bars, or treats into each day because, more often than not I am left feeling both dissatisfied, and also wanting more at the same time ?
Does this mean that I don’t have ‘balance’? Definitely not!
This to me, is how I keep my balance and it works better for me mentally. Out of sight, out of mind. Fill my house with wholesome choices for the 80%, and head out when I feel like treats for the 20%.
4. Ever find yourself hoooooovering down a full meal in 2 minutes to still feel hungry afterwards?
That’s because it takes time for the signal from your stomach to get to your brain that you’ve just eaten. Without that signal, we typically eat past our actual fullness.
Instead, try stretching your meal to be a full 10-15 minutes.
This means, less distractions, so you actually chew your food. Enjoy conversation with others, putting your cutlery down before taking another bite. Hey – even swapping your knife and fork to the opposite hands could slow you down for a bit of fun! #TryIt
5. Ditch the liquids and stick to foods. Smoothies, juices and bloody meal replacement shakes (sigh) might be all the rage, but if you’ve ever had a meal-replacement drink and been hungry almost immediately after, there’s a reason for this!
Your body doesn’t register liquid calories the same way as it does with solids. In fact, energy obtained from fluids has been shown to be less satisfying than calories from solid foods, so we’ll tend to drink more before we feel satisfied – meaning, you need heck of a lot more calories to fill you up.
I guess, the overall message I am trying to portray here is one way to eat less (if you are on a weightloss journey), is to actually eat more of the good stuff.
Did you find this helpful?
Would you like help with your nutrition needs? More direction?
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If, you just come here to sponge up the free info (cheeky bugger!) here’s a fun recipe below.. because I’m good like that!
In health, stay hydrated, eat your vegetables (and choc nut brownies)