How To Reduce Hunger While Dieting

The persistent feeling of hunger produces an annoying sensation in the pit of the stomach, in addition to irritability and bad mood. This sensation usually occurs when starting a diet, and especially when a controlled and complete diet is not being followed. In the end, the sensation often prompts you to eat more than you should.

That is why it is important to know how to eat well, properly control diets and always consult with a specialist what foods and what amounts can help us achieve our goals.

We also have to bear in mind that when we go on a strict diet, we cannot put our health at risk or do without any nutrient. It is possible to lose weight without starving, the key is not to stop eating but to eat properly.

In addition, there are several ways to calm the feeling of hunger, while continuing the diet; below we will develop what they are and how they work.

Tips to reduce hunger pangs

As we mentioned earlier, it is very important to bear in mind that to lose weight it is not necessary to starve. Complete diets based on healthy and real foods are the most effective when it comes to achieving results. For this reason, in any case, it is important to consult with a specialist in the specific case and together devise a method and a diet to follow.

On the other hand, on the Internet you can find thousands of miraculous tips that promise unreal results. For example, the popular belief has become common that drinking water in large quantities produces a greater feeling of fullness in the stomach. This, as the professionals explain, is an aberration. The need to hydrate is physiological. That is, we drink water to stay alive, it is essential for our bodies. But drinking water does not make you fat or lose weight, since water has 0 calories.

In conclusion, playing with health can lead to serious health problems and our goal is to stay healthy and strong. To avoid this, learn and be advised by reliable sources and before engaging in any diet, consult a specialist.

Do not consume sugar

To begin with, an excessive intake of sugar can be associated with obesity problems and cardiovascular diseases, according to the WHO. So it is better to avoid sugar and all its derivatives whenever possible.

When you want to have a snack or have a good dessert, you can choose to eat some fresh fruit, or prepare a natural juice. Processed foods, such as sweets, cakes or bakery products, cause sugar levels to rise sharply.

Of course, sugary drinks and sodas, as well as energy drinks, are not good for your health either. Its consumption does not provide real benefits to the body and neither does it satiate or help to achieve a good diet.

Increase the amount of fiber foods

Recent studies have investigated the true reasons why fiber is associated with weight loss diets and greater satiety. The most popular reason is the one that explains that fiber helps fight constipation, because it absorbs water and therefore makes the stool more fluid, thus facilitating its expulsion.

On the other hand, another explanation that has been associated with the effect of satiety with the consumption of fiber is that it swells in the digestive tract (having absorbed the water). This causes us to feel satisfied earlier and that this feeling lasts over time, delaying hunger.

In this sense, a study was carried out to review the scientific evidence about the role of dietary fiber in the feeling of satiety and caloric intake, carried out by two researchers from the University of Minnesota, USA.

The researchers observed how certain sources of fiber do have a satiety-enhancing effect. These sources are oats, barley, and rye. In the same way, it is also possible to introduce legumes, fruits and vegetables into the diet, which combined with other types of cereals less rich in fiber also develop the same effect.

It is important to mention that in the study, the authors also explained that diets whose fiber came mainly from wheat and corn not only did not have satiating effects but also increased the feeling of hunger.

In summary, not all sources of fiber work the same in the body, so it is important to know what properties each food has and include them in an appropriate way in the diet. In any case, it is always advisable to consult the specific case with a specialist.