It’s smart to eat when you’re hungry. It’s your body’s simple signal that you need energy and nutrients. Paying attention to that signal is embedded in your instinct for survival. However, it’s easy to confuse these signals for other things, and what you eat impacts how your body responds to fuel and appetite. If you find that you’re always hungry, there are some simple steps that you can take today to regain control over your appetite. That means you’ll stop overeating and you’ll be giving your body the nutrition that it needs to stay energized longer.
Step 1: Shift Your Fuel Source
Carbohydrates are packed with quick burning fuel, aka glucose. If you eat a lot of carbs you can end up on a roller coaster of energy. A bagel, for example, causes your blood sugar to rise quickly. Insulin helps your cells take in that energy. Any excess energy is stored as fat. If you have problems with metabolism, for example excess weight, you are likely store the carbs immediately as fat. Insulin doesn’t let your body burn fat and you just keep storing more and more fat in your body.
After a high-carb meal, your blood sugar levels drop quickly, so you repeat the process over and over again. If you shift your meals to more fat and protein, you won’t experience those cravings and hunger sensations. You’ll stay satisfied and full longer. And the best: you start burning fat from your body storages because there is no insulin that would prevent it.
Step 2: Eat Less Often
Change your routine and focus on eating three times a day. Good old breakfast, lunch, and dinner. That’s it. Don’t snack unless you must, and if you do snack, eat high fat, moderate pro- tein snacks like avocados, nuts and seeds. Additionally, chew your food slowly when you do eat, and take your time. You’ll notice the sensations of fullness and you won’t overeat. Eating often does harm to your blood vessels, especially to the delicate vessels in your brains and your eyes.
Step #3: Eat Proper Meals
What’s a proper meal? It’s a meal that contains vegetables, protein, and fat. You get your carbohydrates, as well as your fiber, from vegetables. Don’t reduce calories or reduce only slightly; instead change what you eat. Calorie reduction often leads to hunger and overeating. It might also slow your metabolism and lead to starvation mode, when losing weight becomes even more difficult. You don’t want to feel hungry or deprived. Eating a whole foods based meal with lots of delicious green vegetables, healthy fats, and protein will help you feel both satisfied and full.
Step #4: Get Rid of Processed Foods
Processed foods are often laden with trans fats, chemicals, and sugar. They’re going to pack on the pounds instead of helping you take them off, and they’ll make you feel hungry. Get rid of them. You can snack and eat well without eating from a bag or a box. Be careful with commercial low-carb foods as well, they are likely to contain food additives and other harmful ingredients that just make you hungrier.
Step #5: Drink More Water
The signal for thirst and hunger can be confused. When you do feel hungry, try drinking a glass of water first. Wait for thirty minutes and then assess hunger. If you’re still hungry, look to Step #3.
A Few More Ideas to Consider:
Drink coffee occasionally. You might start the day with a cup of coffee. Black is best, but you can use some organic grass-fed heavy cream in it if you like. Caffeine is an appetite suppressant and it also increases your metabolism. Never go overboard with coffee. As you know, caffeine causes dehydration and you also might become irritated. Water is always your best beverage choice.
Also, start your day with a high fat, high protein breakfast. You’ll be sure to stay full and satisfied until lunchtime rolls around, or even beyond that. Finally, pay attention to your body. Notice when you’re hungry and what, and when, you last ate. Learning the signals that your body sends to you will help you learn how to fuel it and lose weight.
A Tip to Get Started:
Select one step from the list and try it out when you next time feel hungry without reason. Pay attention how your body reacts. When you next time are again hungry without reason, try another step. Find eventually the steps that work best for you.
By Elviira Krebber, Certified Keto Coach and Certified Nutritional Adviser