6 Secrets to Managing Calorie Deficit Hunger

Nutrition

Mar 21

How to Build the Perfect Meal Portion control, a dieting solution in the palm of your hands. Knowing what to eat is only half the battle when it comes to healthy nutrition. You also have to know how much to eat. Portion control is a skill you can use

Let’s be honest, the main reason people fail a diet is because of HUNGER.

I mean who can say no to a bag of cookies when their stomach is growling and their brain is screaming at them for energy!

We don’t get hungry for no reason, we are naturally hardwired to search for food when energy stores are to getting low. It’s a survival instinct. However, our hunger and fullness cues have become a little fuzzy since the caveman era.

Why would you want to use a calorie deficit diet anyway?

If you want to lose weight, you HAVE to consume less energy (food) than you burn. You must be in a caloric deficit. Even if you’re eating “healthy” the quantity of consumption (portions) matters.

Never fear! We have some neat tricks for you to try while following a calorie deficit diet.

Some simple ways to manage hunger and stay in a calorie deficit/fat loss phase:

Choose high volume foods; satiety can be signalled to your nervous system by calorie amount as well as by the degree of tissue stretching in the stomach. So focusing on lower-calorie foods that take up more space in your stomach can help you feel physically full without over-consuming calories. eg. vegetables and fruits.
Eat higher fibre foods; higher fibre foods include veggies, fruits, and whole grains, which already rank highly for anti-hunger due to their high volume and lower palatability. The higher the fibre content in a food item the more it suppresses hunger. Digestion of any other food consumed along with fibre will be slowed as well, increasing the duration of fullness experienced after any meal containing fibre.
For example, chicken breast with white rice on the side might keep you full for a couple of hours whereas chicken breast with fruits and veggies in place of rice is likely to keep your hunger low for even longer.
Increase protein; research shows that of the macronutrients, protein is the most satiating. Some recent studies have even shown that carbohydrate-based foods prepared to look and taste like high protein foods have higher anti-hunger effects than in their conventional form. So some of the anti-hunger properties of protein are actually perceptual!
Consider palatability; obviously, foods that are delicious make you want to eat more and foods that are boring or bland make you want to eat less. Ironically, the high palatable foods are generally also high-calorie foods!
I don’t usually recommend avoiding the foods that you enjoy but sometimes that is the cost of getting lean. Use this as a tool if your goal is to lose fat. eg. Low palatability > vegetables, oats, plain potatoes. Moderate palatability> bread, pasta, rice, beans. High palatability > chips, ice cream, cookies, cake, chocolate.
Reduce liquid calories; they are so easy to consume in large amounts without even coming close to satisfying your hunger. eg. coffee, juices, milk, soft drink.
Drink water before meals; studies have shown that people feel more full when they drink fluid right before eating a meal. This can reduce the amount of food you eat and can make you feel more satisfied after a smaller meal. Drinking fluids before eating stretches your stomach and increases fullness signals even before you have started eating.

Of course, we want you to keep in mind there is a cost that comes along with being in a calorie deficit. It is normal to experience hunger, a lack of energy or less strength in the gym. Your body is running off less fuel than it is used to. So be kind to yourself and remember results don’t happen overnight, patience and consistency are key.