While it’s true, dieters have to eat less and consume fewer calories if fat loss is desired, but there is such a thing as eating too little and consuming too few calories that can be counterproductive to any dieters’ weight loss goals.
Besides, most dieters don’t know how many calories they need to lose weight, let alone understand how fat loss works?
Women should not consume fewer than 1,200 calories per day and men should not consume fewer than 1,500 calories per day; especially if one is exercising with a fitness program for fat loss.
One of the key triggers for hunger pangs, low blood sugar levels, and irritability is a diet that’s too low in calories. Therefore, if you are a dieter and you feel hungry all the time as you diet, try following these guidelines below to help lessen the problem.
How to Beat Hunger Pangs
Eat More High Fiber Foods
High fiber foods are great to eat because high fiber foods take more time to digest in your body which can help to make you feel fuller longer. Not to mention, since high fiber foods are low in calories, you can eat more of it without sabotaging your diet.
Accordingly, to ward off hunger pangs as you drop those unwanted pounds, try to increase your intake of fruits, vegetables, lentils, beans, brown rice, whole wheat, bran, and nuts. Also, try to select high fiber foods when you want a snack instead of foods that are high in sugar, calories, and fat (i.e. cookies, potato chips, cake, candy bars, etc.).
Eat Smaller Meals
Another way to avert feeling hungry all the time as a result of hunger pangs is to eat 5-6 smaller meals each day. As you diet, be mindful of the fact that waiting 5 hours or more until you eat your next meal will be too long.
Makes sense if you think about it.
For one, you are already cutting back on calories, you are exercising with a fitness program (hopefully), and you are eating less to lose weight. While these efforts are all great to help you shed unwanted pounds, it can cause you to feel hungrier.
Therefore, be sure to eat your breakfast, lunch, and dinner, but also be sure to include 2-3 healthy snacks in between your meals to ward off cravings, keep your blood levels regulated, and prevent crankiness according to Susan Bowerman, R.D., of the UCLA Center for Human Nutrition.
Increase Your Daily Calories
It’s no wonder why so many dieters find dieting hard and difficult to complete because honestly, who wants to feel hungry all the time? However, if you are trying to stick with your diet plan, but want to stop the hunger pangs, then I propose increasing your daily calories by an extra 100-200 calories per day.
Don’t panic! An extra 100-200 calories won’t ruin your weight loss efforts.
As a matter of fact, it can help.
Just be smart about how you will use your extra calories and use it on foods that are low in calories and/or will fill you up. Here are a few suggestions:
- ½ cup of oatmeal (not instant): 150 calories
- Medium banana: 105 calories
- Medium apple: 95 calories
-1 cup of watermelon: 46 calories
-1 rice cake: 50 calories
-A parfait from McDonald’s without the granola: 130 calories
Now do the examples of the foods above sound like they will ruin your diet?
Drink More Water
Every now and then when you think you’re hungry, in reality you may be just thirsty. Consequently, the next time you have hunger pangs, instead of grabbing something to eat, try drinking a full glass of water.
If you still feel hungry after 20 minutes or so, then by all means eat a snack or eat your next meal a little earlier. However once more, be sure to eat something that’s low in calories and/or will fill you up.
Good Luck!
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