How to Curb Hunger When Dieting

To feel good and look healthy, many people decide to take care of their diet and, in some cases, go on a diet. And because these times are not usually easy, we want to answer a recurring question: how can you curb hunger when dieting? Let’s get into it!

Why We Feel Hungry

Knowinghow to curb hunger when dietingnaturally, without turning to certain types of quick fixes, is essential for staying in shape. The urge to snack between meals can happen for several reasons. The main ones are twofold:

• We do not eat everything we need, in other words, we eat less food than our body requires.
• We are not following a suitable nutritional diet.

The truth is that energy balance, fullness, appetite and hunger are regulated by the neuroendocrine system. This means that several sensory, cognitive and mechanical factors come together in the hypothalamus.

That is why we say thathunger is a very complex event or phenomenon. As a general rule, it is defined as a sensation we experience when we have not eaten for a while. In the same way, we associate hunger with the stomach “rumbling” and the impulse to put something in our mouth.

Despite this complexity, knowinghow to curb hunger when dietingis possible, and the first step is understanding the different reasons why this hunger appears.

1. An Unhealthy Diet and Not Eating Enough

We feel hungry when we do not eat a balanced diet and in sufficient quantities for our needs. Before going on a diet, we should bear in mind thatthe body needs a certain number of calories to function at its best.

This means that we cannot eat less than we need, nor should we overdo it.

If we burn more calories than we give the body, our brain detects a low level of glucose in the blood. When does this happen?

• With low-calorie diets, which can leave us feeling hungry all the time.
• When consuming simple carbohydrates such as cakes, sweets, sugar or honey, because the body absorbs them quickly. In these cases, after a while the brain notices the lack of glucose.

2. Built-Up Emotional Tension and Anxiety Around Food

Nerves and emotional stress can also get the better of us when it comes to food. So, when we are going through a time of high emotional tension, it is normal to feel anxious around food.

When this happens, adrenaline increases and the basal metabolic rate is altered. As a result,the body burns more glucose and, when its reserves run out, we feel hungry.

Many cases of obesity are a result of these situations, as anxiety makes us eat more than we need. A clear example can be seen in people who give up smoking.

How to Curb Hunger When Dieting and Avoid Snacking Between Meals

The first thing we can do to learnhow to curb hunger when dietingis to pay attention to what we eat.

For example, do we eat simple or complex carbohydrates? The latter are digested slowly and therefore keep blood sugar levels stable for longer. Where do we find these types of carbohydrates? In whole grains and foods made from them, pulses, sweet potatoes, potatoes, vegetables, dairy products and fresh fruit.

Foods That Help Us Curb Hunger

Some foods that should never be missing from our kitchen, because they provide nutrients, curb hunger and help us regulate anxiety, are the following:

• Eggs. They provide protein and can help us control appetite for up to 36 hours.
• Mint. This natural herb not only helps control hunger, but can also help us relax thanks to its aroma. It can be added to meals or taken as an infusion.
• Hot spices. Spicy foods help us feel satisfied for longer. They are also a great way to stimulate the metabolism.
• Lemon. Its acidity helps prevent us from eating sweet products. It also keeps us feeling fuller for longer after lunch or dinner.
• Water. On many occasions, the brain confuses hunger with thirst. That is why, if we feel hungry, we should try drinking a glass of water. Eating foods with a high water content, such as mandarins, oranges, cucumbers or watermelon, can also help.
• Green leafy vegetables. These vegetables provide water and fibre, so they help keep us full for longer.
• Green tea. It increases the value of cholecystokinin, a hormone that regulates hunger. Likewise, drinking hot water helps us feel full for more hours.
• Soup. Having soup as a starter helps prevent us from eating too much in the main course.
• Linseeds. They are a great source of omega 3 and 6. They also provide fibre and cholecystokinin, which helps control the feeling of fullness.
• Avocado. It provides monounsaturated fatty acids, which have a satiating effect. We can include it in salads.
• Apples. A perfect fruit for mid-morning. They provide fibre and pectin, which plays a role in regulating feelings of hunger.
• Walnuts. Walnuts help control cholesterol and provide fatty acids and fibre.

Final Tips to Curb Hunger

As well as keeping the list of foods above in mind, the following tips are also very helpful:

• Follow thisSpanish saying: “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” This will help us feel less hungry during the day. What we eat in the early hours is also vital, because it gives us the energy we need to get through the day.
• Eat several times a day. Ideally, we should eat around five times a day, with the two smaller meals in mid-morning and mid-afternoon.
• Snack healthily. For example, by eating a piece of fruit or a handful of nuts.
• Chew slowly.

These are some of the secrets to knowinghow to curb hunger when dietingnaturally. Other foods that can help include carrots with hummus, pumpkin seeds, fruit smoothies with spirulina, toast with low-fat cheese or low-fat yoghurt.