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How to Avoid Hunger on a Diet - Effective Ways and Advice
Table of Contents
1. Take care of the balanced meals
Proper balancing of meals, including adequate proportions of protein, complex carbohydrates and unsaturated fatty acids, plays a key role in long-term satiety maintenance. Protein, present in products such as lean meat, fish, dairy or pulses, not only supports regenerative processes and build muscle mass, but also demonstrates strong appetite suppression by increasing the secretion of saturated hormones.2. Introduce high-volume and low-calorie products
Vegetables, especially those high in water and fiber, e.g. leafy greens, cucumbers, onions, tomatoes or cabbage, as well as selected fruits, such as blueberries and strawberries, are characterized by low energy density. This means that they provide a small number of calories in relation to their volume. Eating such products allows for a significant increase in meal volume without the risk of exceeding the daily calorie limit, which is particularly important in reducing diets.3. Eat regularly
Regular eating plays an important role in maintaining a stable energy level throughout the day. Such a dietary scheme prevents sharp drop in blood glucose, which often leads to hunger strokes and reaching for high-calorie snacks.4. Drink a lot of water
Adequate hydration of the body is a key element in supporting both health and the effectiveness of the diet. Dehydration is often confused with feeling hungry and can therefore lead to unnecessary stretching after snacking and excessive calorie intake. Regular consumption of water, in amounts of about 30 ml/kg of body weight (or more in case of increased physical activity or high temperatures), promotes the proper functioning of all body systems, promotes peristalsis, and can affect the control of appetite (Mode E. Çıtar Dazıroğlu, N. Acar Tek, 2023) but it can also include a healthy diet consisting of herbs and herbs, which can be supplemented with water and water, which is often reduced by 15 minutes before drinking.5. Pay attention to the glycemic index
Products with a high glycemic index (GI) such as white bread, sweets or sweetened beverages lead to a sharp increase in blood glucose levels and then a rapid decrease. This type of fluctuation promotes a sudden feeling of hunger that can lead to excessive calorie intake and difficulty in maintaining a reduced diet. In addition, frequent access to products with high IG can adversely affect the carbohydrate economy of the body (G. A. Gaesser et al. 2021).6. Be physically active on a regular basis
Physical activity is an integral part of a healthy lifestyle and an effective weight loss process. As a result, regular exercise contributes to increased energy expenditure and facilitates the introduction of the caloric deficit needed to reduce body weight. Importantly, physical activity also benefits appetite regulation by affecting the hormones responsible for hunger and satiety. Regular exercise often results in less appetites and easier control of the amount of food consumed. Different forms of exercise, from daily walks, walking and swimming, to exercise, not only promote physical activity, but also enhance metabolism.7. Take care of the mental aspect
Physiological hunger is often confused with so-called emotional hunger, which occurs in response to stress, boredom, sadness, or other difficult emotions. In such situations, food is a mechanism to help manage stress, rather than the body's actual response. The ability to distinguish between these two types of hunger are extremely important in effectively controlling body weight and maintaining healthy eating habits.8. Attention from the Dietitian
In a well-balanced reduction diet, the feeling of hunger should not be a dominant or chronic experience. Its presence most often indicates errors in the composition of meals, especially in the high energy density of the diet, with a simultaneous lack of fiber, protein and high volume products. It is essential not only to reduce calories, but also to ensure the proper structure and quality of the meals that will be nutritious, high in nutrients and volume, and low in calories.
