appetite Management plays a vital role in being successful weight loss, It is common for people to think that they need to starve themselves to lose weight, which in turn limits their weight. Diet. While this may work temporarily, it will likely lead to increased cravings, hunger and possibly binge episodes that will derail your progress. In other words, this type of approach is not sustainable. During the fat loss phase, it is common to experience some mild hunger (sometimes more, others less). This should not be a cause for concern, and is to be expected, especially as you lose weight and your metabolism adapts. That’s why it’s helpful to have appetite management strategies that you can use to increase satiety, reduce cravings, and help you stay on track with your fat loss goals without starving yourself. (Also read: Major reasons for not losing weight ,
Clinical Dietitian, Astrid Naranjo suggests some amazing fat loss hacks to lose weight and manage appetite in her Instagram post.
It is considered a macronutrient with the highest satiety. Increasing protein intake can improve feelings of satiety and reduce cravings. But, if you already eat a high-protein diet (1.6g/kg+), you probably won’t notice any further improvement in satiety. And eating more protein may lead to eating fewer high-saturated carbohydrates, which contributes to overall health and can reduce total calorie intake.
A high-fiber diet has many health benefits, including satiety, and cravings and helps you stay on track with your diet. Low-energy foods such as fruits and vegetables are great sources of fiber, which makes them fuller total calories than energy-dense foods (eaten in the same amount).
Fiber may also improve satiety:
• Slowing gastric emptying
• Increase the viscosity of food
• Due to fermentation in the intestine
• Increasing the amount of food
This is a bit tricky because the type, and amount of carbohydrates matter a lot, as well as the individual context.
Eating a bowl of oatmeal will affect satiety differently than eating a bowl of pasta.
Nevertheless, adding whole, unrefined carbohydrates to your diet is a great way to satiate and carbs can also aid in muscle recovery and training performance.
4. Dietary Fat
Fats are essential to optimal health, but they may not be the best choice for appetite management, especially if you have a tight calorie budget. Fat provides more than twice the energy of carbs and protein (high-energy density). It’s easier to eat more calories with a smaller serving of a high-fat meal than a high-carb meal. However, the problem usually lies in ultra-processed foods that are rich in both fat and carbs, which makes them overly tasty and not very satiating.
5. Food Composition = Solid vs. Liquid
Solid food is better for reducing hunger than shakes or mixed meals. A 2011 study compared hunger ratings after eating chicken breast with that of eating chicken breast mixed with water. (The calories and protein in both meals were matched). The group that ate solid food reported less hunger and desire to eat.
6. Food Viscosity
High viscosity foods (coarse foods) like chicken breast versus egg white require more chewing which slows down the rate of ingestion. Chewing more, and eating at a slower pace, contribute to satiety. Food form can affect energy intake, food choice and possibly even body weight. Therefore, eating foods that require chewing can lead to higher satiety.