Prevent hunger during weight loss is necessary to permanently solve your weight problem. Hunger is an important obstacle on the way to your healthy body weight. Often you eat unhealthy if you are always hungry. This mainly concerns added sugars, such as in sweets, biscuits, cakes and chips. Healthy weight loss without the dreaded yo-yo effect is done without these unhealthy snacks.
If you are still hungry between two meals, it is best to eat this natural food.
For many, losing weight means starving and constantly counting calories. Are you in this case? Then you are not doing well. Losing weight should be fun without hunger and counting calories. During weight loss you should continue to enjoy what you eat. Otherwise, you will never last long. That is also why dietitians use the 80 – 20 rule. That means that in a healthy diet you can sin 20 percent by eating things that are not so healthy but that you still like to eat. Hunger during weight loss is much more common than you think. Adapting to your new and healthy eating habits takes time.
Preventing hunger during weight loss: Why are you hungry when you lose weight?
This has several causes. The main ones are:
- Drinking too little
- Skipping meals and eating too little
- Not sleeping enough
- You eat too much refined white sugars
- A shortage of healthy fats and proteins
- You use certain medicines for a long time that stimulate your appetite
Prevent hunger during weight loss by balancing your hormones
A common cause of hunger during weight loss are disrupted hormones. They regulate many body processes, including our appetite. An important hormone that controls our appetite is leptin. This hormone informs our brains that we have eaten enough, so it is best to stop eating. We don’t call leptin the hunger hormone for nothing. Do you often feel hungry between meals? Then there is a good chance that the production of leptin is disrupted.
Prevent hunger during weight loss: balance your leptin level
When you are saturated, fat cells bring an amount of leptin into your blood. In your brain, leptin attaches to receptors that make you feel full. This way you know when you are satisfied and it is best to stop eating. In this way, our body ensures that we never eat too much.
Leptin resistance and appetite
Scientific studies show that those who ate too much for a long time are insensitive to leptin. After eating, they also produce more leptin, but their brains are insensitive to the hunger hormone. In these people, their leptin levels rise after every meal. As a result of the constant eating, their brains do not receive signals when they are satisfied. So they remain hungry no matter how much they eat.
Preventing hunger during weight loss: are you leptin resistant?
The main symptoms of leptin resistance are mainly:
- Whatever you do, you hardly lose or even lose weight
- You can eat day and night
- A lack of energy
- A big appetite for sweet, especially after dinner
Prevent hunger during weight loss: restore the production of leptin
By adjusting your daily eating habits, you can reduce your leptin resistance. A diet to accomplish that consists of many dietary fibers. Most fiber can be found in natural food and especially in fresh fruit and vegetables, in unprocessed nuts, seeds and kernels, but also in white meats such as chicken and turkey, in oily fish and in unprocessed food. What you should not eat is mainly processed food products such as sweets, biscuits, cakes and chips, in all fried dishes, frozen meals and ready-made dishes (including soup and sauces).
Prevent hunger during weight loss with more protein
Protein-rich food gives you a quick and long-lasting feeling of satisfaction, so you are less hungry. Proteins also require a lot of energy to digest. Most proteins are found in:
- Lean meat: and especially in chicken and turkey
- Oily fish: eat wild salmon, eel, tuna, plaice, haddock, halibut, turbot, mackerel, sardines, sprats, herring and anchovies at least twice a week
- Raw nuts, seeds and pips
- Fresh vegetables
Prevent hunger during weight loss with more dietary fiber
Dietary fiber is rich in healthy nutrients and absorbs a lot of water. As a result, their volume increases sharply. You are satisfied quickly and for a long time and eat less
Prevent hunger during weight loss with more dietary fiber
Dietary fiber is rich in healthy nutrients and absorbs a lot of water. As a result, their volume increases sharply. You are satisfied quickly and for a long time and eat less. Especially fresh fruit and vegetables legumes (peas, beans, vegetable sprouts, corn, capuchin, curly beard, lentils and chickpeas) and in raw nuts, seeds and pips.
Prevent hunger during weight loss with a hearty and healthy breakfast
Always start the day with a hearty and healthy breakfast with lots of protein, but also with enough healthy fats and slow carbohydrates. A healthy breakfast could include two boiled eggs, natural yogurt or cottage cheese, lean meats such as chicken or turkey breast, raw, boiled or steamed vegetables, a piece of fresh fruit, a handful of raw nuts, seeds or pips, a homemade smoothie with lots of fresh vegetables and a few pieces of fresh fruit, water, coffee or tea without milk and sugar.
Prevent hunger during weight loss: your lunch and dinner
Your lunch and dinner also consist of a lot of protein, healthy fats and slow carbohydrates. This is possible with 120 grams of lean meat (lean steak) (roast beef), 120 grams of fish, 120 grams of chicken or turkey fillet, lots of fresh vegetables, legumes, eggs, and a piece of fresh fruit. Prevent hunger during weight loss by limiting eating white bread, white pasta, pasta and potatoes as much as possible.
Prevent hunger during weight loss with appetite suppressants
Many choose the easiest way to prevent hunger during weight loss. They then swallow appetite suppressants to eat less. They promise spectacular results, but often little or nothing comes of it. It is best to prevent hunger during weight loss with natural food. Appetite suppressants that do work are green tea and Glucomannan. You can also prevent hunger during weight loss by:
The results of several large-scale studies show that more exercise and exercise positively influence hormones that regulate our appetite. Movement reduces our feeling of hunger.
More spicy to eat
Use more fresh herbs and spices such as ginger and all kinds of peppers to flavor your dishes and prevent hunger during weight loss. They also increase your metabolism, provide a more stable blood sugar level and protect you against free radicals. The latter damage our cells, make us sick and accelerate our natural aging process.
Drink enough water
Hunger and thirst are often confused. Those who drink too little (water) are more hungry. So drink enough water, preferably at least 2.5 liters per day. Coffee and tea without milk and sugar or a homemade smoothie with lots of vegetables and a few pieces of fresh fruit are healthy alternatives. Drink a large glass of water before every meal, so you eat less.
In summary: prevent hunger during weight loss with this natural food:
- Fresh vegetables: such as radishes, celery, beans, spinach, endive, lettuce, cauliflower, broccoli, all green cabbages, cress, watercress. You eat vegetables unlimited and at least 300 grams per day
- Legumes: Eat peas, beans, vegetable sprouts, corn, capuchin, curly beard, lentils or chickpeas at least once a week. Legumes are rich in protein.
- Fresh fruit: apples, pears, melon, pineapple, guava, all kinds of berries, blackberries, raspberries and strawberries
- Whole grains: oats, bran, buckwheat, quinoa, whole wheat rye and wheat
Whole grain products: all kinds of whole grain bread, whole grain pasta, brown rice and brown rice