Diet, fight hunger
Fighting hungerIt does not matter which diet is followed. Sooner or later a certain amount of hunger will always occur. This is very normal. After all, the body is in a calorie deficit and will automatically give signals that it is not getting enough.
To be able to maintain a diet better (and therefore not fail), it is advantageous to fight hunger as well as possible. The following strategies can be easily applied for this:
Eat more proteinProteins are the winner when it comes to fighting hunger. Especially the lean proteins, such as chicken, turkey, tuna, etc. Many protein sources remain in the digestive system for a relatively long time. Another advantage of consuming proteins is that it better maintains muscle mass.
Eat fruitWhen fruit is eaten, the carbohydrates will be stored in the liver (liver glycogen). When this supply is filled, the body is less likely to give a signal of hunger. Of course, fruit also has other benefits, such as vitamins and fiber. This only applies to real fruit, not to fruit drinks. Stay away from fruit drinks.
Eat more fiberFiber, mainly found in vegetables and fruit, causes the stomach wall to stretch a bit more (a lot of volume, few calories). This gives the body a faster signal that the stomach is full. Hunger will decrease as a result. Another benefit of eating fiber is that it slows the absorption of food. This ensures that food stays in the digestive system for longer. This will also inhibit hunger.
Eat (at least) normal amounts of fatThe advantage of eating (at least) normal amounts of fat, is that it (just like fiber) stays in the stomach longer. As a result, there will be less need to eat again between meals. Consuming fat is also often tasty. A diet can therefore also be better maintained. It is also advisable to consume at least 20-25% of the total calorie requirement for fats on a daily basis.
Perform Activities / TrainingBoth psychologically and physically, performing (normal) activities or training can have benefits for controlling hunger. It must be emphasized that it can vary greatly from individual to individual. This option will therefore not be beneficial for everyone.
Consider Intermittent Fasting (IF)Intermittent Fasting is a relatively new trend. It means that 16 hours or sometimes even 20 hours is not eaten (fasting). The remaining 8 hours or even 4 hours will be eaten. There are many variations on this. The bottom line is that it can bring benefits within a diet and that it can fight hunger well. Because it is only possible to eat in a short time, it is very unlikely that you will eat too much. In addition, it is easier not to eat for a longer period than a little bit every time.
Use appetite suppressantsThere are various natural appetite suppressants, such as coffee, green tea or stevia. An additional advantage of coffee or caffeine is that it slightly boosts metabolism. This type of product can therefore be beneficial to inhibit hunger and to use it in a diet. If this does not yet offer a solution, then various supplement stores also offer all kinds of appetite suppressants.
I am more flexible with regard to dietsThis is primarily a psychological aspect. Sometimes it's okay to let the diet celebrate a little. Occasionally taking that piece of cake or taking donut does not immediately ruin the entire diet. By being more flexible, a diet can often be sustained much longer. When something is not allowed anymore, there is a faster feeling that the diet is ruined if a "mistake" is made. The result may be that the entire cake is eaten or the entire bag of chips is eaten. That is of course not the intention. Many people benefit from applying a more flexible way of dieting. Ultimately, it's all about the overall picture. A piece of cake or a donut does not ruin 6 days of diets.
Get used to it or stay fatEven though every strategy would be applied, the reality is that there is always a certain amount of hunger. This is inherent in dieting. Losing body fat therefore always requires some discipline. It will also differ per individual. The one experiences more hunger than the other. Each person must make the choice for himself: "What is more important to me, losing weight or eating a lot?".
If all strategies are applied and hunger is still rising, there are two options left: get used to it or stay fat.