How to crush hunger while on a calorie deficit

As personal trainer and nutritionist with 17 years of experience helping clients lose weight and achieve their fitness goals, one of the most common challenges my clients face is dealing with hunger while in a calorie deficit.

Being in a calorie deficit is the fundamental law of any weight loss success story, and managing it effectively while minimising hunger can make all the difference to someones ability to stay on plan and not spiral into a binge.

Hunger is a natural and powerful sensation that can derail even the best-laid plans. It’s influenced by various factors, including the types of foods we eat, our eating habits, and even our psychological state.

When you’re trying to lose weight, feeling constantly hungry can make it incredibly difficult to stick to your calorie goals.

However, understanding the principles of satiation can help you manage hunger more effectively, making it easier to stay on track and succeed without feeling deprived.

Satiety, or the feeling of fullness and satisfaction after eating, is influenced by several factors, including the nutrient composition of the food, its volume, and how it affects our body’s hunger hormones.

By choosing foods that promote satiety and adopting dietary habits that help control hunger, you can make a calorie deficit more manageable.

In today’s blog, I want to share some tips to help you feel fuller for longer, even when you’re cutting calories, followed by a list of the most satiating foods you can include in your diet right now.

Satiation tips for burning fat and feeling less hungry on a calorie deficit

1. Prioritise Protein

Protein is the most satiating macro-nutrient hands down.

Including a source of lean protein in every meal helps control hunger and preserve muscle mass, which is crucial when you’re in a calorie deficit.

Protein-rich foods like chicken, fish, eggs, and legumes not only keep you full but also require more energy to digest, known as the thermic effect of food.

Example: Start your day with a high-protein breakfast like scrambled eggs or Greek yogurt with nuts and berries. For lunch and dinner, include lean meats, fish, or plant-based proteins like tofu and beans.

2. Incorporate high-fibre foods

Fibre adds bulk to your meals without adding extra calories. It slows down digestion and helps you feel full longer.

Foods rich in fibre include vegetables, fruits, whole grains, and legumes. Soluble fibre, in particular, forms a gel-like substance in the stomach, which can help slow the emptying process and prolong satiety.

Example: Include a variety of vegetables in your meals like broccoli, green beans and kale. Opt for whole grains like oats and quinoa, and add beans or lentils to soups and salads.

3. Stay hydrated

Sometimes, thirst is mistaken for hunger.

Drinking plenty of water throughout the day can help prevent this confusion. Water also adds volume to your stomach without adding calories, which can help you feel fuller.

Example: Start each meal with a glass of water and sip water regularly throughout the day. Herbal teas and water-rich foods like cucumbers and watermelon can also contribute to your hydration needs.

4. Eat mindfully

Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body.

It helps you recognise hunger and fullness cues, which can prevent overeating.

Eating slowly and savoring each bite allows your brain to register that you’re eating and gives your body time to signal when you’re full.

Example: Put away distractions like phones or TV during meals. Focus on the taste, texture, and aroma of your food. Chew slowly and take breaks between bites (I know this isn’t easy when life is so busy, but try to give yourself the time to be present when you eat).

5. Choose low-calorie dense foods

Low-calorie dense foods provide fewer calories per gram and can help you eat larger portions without consuming too many calories.

These foods are typically high in water and fibre, such as fruits, vegetables, and broth-based soups.

Example: Fill half of your plate with vegetables and start meals with a salad or a broth-based soup. This can help you eat fewer calories overall while still feeling satisfied.

6. Balance meals with healthy fats

Healthy fats can help keep you satiated and regulate hunger hormones.

Incorporating moderate amounts of fats from sources like avocados, nuts, seeds, and olive oil can enhance the feeling of fullness and provide essential nutrients.

Example: Add a small amount of avocado to your salads, use olive oil for cooking, or enjoy a handful of nuts as a snack.

7. Limit liquid calories

Liquid calories, such as those from sugary drinks and alcohol, can add up quickly without making you feel full.

Opt for water, tea, or black coffee instead. These beverages can help keep you hydrated without contributing to your calorie intake.

Example: Replace fizzy and sugary drinks with water or unsweetened beverages. If you enjoy coffee, try it black or with a small amount of milk instead of sugary syrups.

8. Plan and prep meals

Having nutritious meals and snacks ready can help you avoid impulsive, less healthy choices.

Meal planning and preparation ensure that you have balanced, satiating foods on hand, making it easier to stick to your calorie goals.

Example: Spend some time each week planning your meals and prepping ingredients. Cook large batches of healthy foods and portion them out for quick meals during the week.

9. Incorporate regular physical activity

Exercise can help regulate hunger hormones like ghrelin and leptin, which play a role in appetite control. Regular physical activity can also increase your overall calorie burn, making it easier to create a calorie deficit.

Example: Aim for a mix of cardio and strength training exercises. Activities like walking, cycling, weight lifting, and yoga can all contribute to your fitness and hunger management.

10. Get adequate sleep

Poor sleep can disrupt hunger hormones, leading to increased appetite and cravings, especially for high-calorie foods.

Aim for 7-9 hours of quality sleep per night to support your weight loss efforts and overall health.

Example: Establish a regular sleep routine by going to bed and waking up at the same time each day.

Create a calming bedtime routine and keep your sleep environment comfortable and free of distractions.

The 15 most satiating foods and why

1. Boiled potatoes

Boiled potatoes are incredibly filling due to their high fibre and water content.

They have a low calorie density and contain resistant starch, which helps promote satiety.

Studies have shown that boiled potatoes score highest on the Satiety Index, making them an excellent choice for weight loss.

Why: The resistant starch in potatoes acts as a prebiotic, feeding beneficial gut bacteria, which can enhance feelings of fullness and improve digestive health.

2. Eggs

Eggs are packed with protein and healthy fats, which help control hunger and keep you feeling full longer.

They are a versatile and nutritious option for any meal, providing essential vitamins and minerals.

Why: The high protein content in eggs helps increase levels of appetite-regulating hormones like peptide YY and GLP-1, making them an ideal choice for breakfast or any meal.

3. Oats

Oats are rich in fibre, especially soluble fibre like beta-glucan, and provides slow-digesting carbohydrates, making it a perfect breakfast choice for sustained energy and fullness.

Why: Beta-glucan helps slow the absorption of carbohydrates into the bloodstream, preventing spikes in blood sugar and promoting a steady release of energy.

4. Greek yogurt

Greek yogurt is high in protein and contains probiotics that aid digestion. It’s a great option for a filling snack or breakfast and can be paired with fruits, nuts, or seeds for added nutrition.

Why: The thick, creamy texture and high protein content of Greek yogurt contribute to its satiating effects, making it more filling than regular yogurt.

5. Fish

Fish, especially fatty fish like salmon, is rich in high-quality protein and healthy fats like omega-3s, which can help regulate appetite hormones and promote satiety.

Why: Omega-3 fatty acids in fish can help reduce inflammation and improve metabolic health, which can enhance weight loss efforts.

6. Apples

Apples are high in fibre and water content, making them a low-calorie yet filling snack that can help curb cravings between meals. The natural sweetness of apples can also satisfy a sweet tooth.

Why: The pectin fiber in apples slows digestion and promotes a feeling of fullness, helping to reduce overall calorie intake.

7. Lean meats (Chicken breast)

Lean meats like chicken breast are high in protein with low fat content. They promote muscle maintenance and satiety, making them a staple in any weight loss diet.

Why: The high protein content in lean meats helps preserve muscle mass during weight loss, which is important for maintaining a healthy metabolism.

8. Cottage cheese

Cottage cheese is high in casein protein, which digests slowly, keeping you full for longer.

It’s also low in calories and high in calcium, making it a nutritious choice for weight loss.

Why: The slow-digesting nature of casein protein helps maintain a steady release of amino acids, supporting muscle repair and growth.

9. Legumes (Lentils, Beans)

Legumes are high in protein and fibre, offering slow-digesting carbohydrates that help maintain steady energy levels and fullness throughout the day. They are also rich in essential nutrients like iron and folate.

Why: The combination of protein and fibre in legumes helps stabilize blood sugar levels, reducing hunger and preventing overeating.

10. Quinoa

Quinoa is a complete protein, containing all nine essential amino acids. It’s also high in fibre, making it a nutritious and filling addition to your meals.

Why: Quinoa’s high protein and fibre content helps control appetite and supports muscle health, making it an excellent grain alternative.

11. Vegetables (Broccoli, Carrots)

Vegetables like broccoli and carrots are high in fibre and water content, allowing you to eat large portions without consuming many calories.

These vegetables are nutrient-dense and low in calories, making them ideal for weight loss.

Why: The fibre and water content in vegetables help increase the volume of your meals, promoting a feeling of fullness and reducing overall calorie intake. They are also packed with vitamins, minerals, and antioxidants, supporting overall health.

12. Popcorn

Popcorn is high in volume and fibre but low in calories when air-popped, making it a satisfying snack option. It’s a whole grain, providing essential nutrients and aiding digestion.

Why: The high volume and fibre content of popcorn can help you feel full without consuming many calories. It’s also a great alternative to higher-calorie snacks like chips and crackers.

13. Chia seeds

Chia seeds are rich in fibre and omega-3 fatty acids. They expand in the stomach, promoting a feeling of fullness and aiding in digestion. Chia seeds are also versatile and can be added to a variety of foods.

Why: The soluble fibre in chia seeds forms a gel-like substance in the stomach, which slows digestion and prolongs satiety. Omega-3 fatty acids support heart health and reduce inflammation.

14. Nuts (Almonds)

Nuts like almonds are high in healthy fats and protein. Despite being calorie-dense, they can help curb cravings and keep you satisfied.

Almonds also provide essential nutrients like vitamin E and magnesium.

Why: The combination of protein, fat, and fibre in nuts helps stabilise blood sugar levels and keeps you full between meals. A small portion can go a long way in reducing hunger and preventing overeating.

15. Berries (Blueberries, Strawberries)

Berries are high in fibre and water content, low in calories, and rich in antioxidants.

They make a delicious and filling snack or addition to meals, satisfying sweet cravings without adding many calories.

Why: The fibre in berries slows digestion, helping to maintain steady blood sugar levels. Their high antioxidant content supports overall health and can reduce inflammation.

By incorporating these satiating foods and following these tips, you can manage hunger effectively while on a calorie deficit, making it easier to achieve your weight loss goals without feeling deprived.

Remember, consistency is key, and small, sustainable changes often lead to the best results.

Stay healthy and stay satiated!

Coach Joseph Webb.

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