How to deal

with

dietary

changes

Eat More Lean Protein

While dietitians continue to squabble over whether carbohydrates or fats are more filling in the short-term, the data is actually clear: protein beats them both out.  Increasing amounts of research has shown that higher protein intakes help blunt hunger.

Eat Fruit

The fructose component of fruit works to refill liver glycogen and folks who include a moderate amount of fruit in their weight loss diets often report feeling much less hungry.  Oh yeah, eat whole fruit, stay away from fruit juice.

Eat More Fiber

  Fiber can help with hunger in at least two ways. Physical ‘stretching’ of the stomach is one of many signals about how much food has been eaten; when the stomach is physically stretched the brain thinks you’re full.  Basically, mom was right, eat your vegetables.

Eat (At-Least) Moderate Amounts of Dietary Fat

Research has shown that moderate fat diets improve adherence to dieting. Taking dietary fat much lower than 20-25% of total calories on a fat loss diet is good.  In some cases (such as very low-carbohydrate diets), it may be higher than this.

Exercise

Basically, through myriad overlapping mechanisms, exercise has the potential to increase hunger, decrease hunger or have no effect. On the other hand, some people can get a blood glucose crash with exercise and this can stimulate hunger.

Consider Intermittent Fasting (IF’ing)

IF’ing is a current dietary trend that, while exact definitions vary, basically refers to a pattern where someone fasts for some portion of the day (perhaps 16-20 hours) and eats most of their food during a short ‘eating period’. 

Use Appetite Suppressants

The history of diet drugs is a mixed bag but, for the most part, diet drugs have fallen into one of two major categories: metabolic enhancers and appetite suppressants.  Sometimes the drugs do both. 

Be more Flexible Towards Your Dieting

Strategies like free meals (non-diet meals, preferably eaten out of the house), refeeds (extended periods of deliberate high-carbohydrate consumption) used. It keeps people from falling into the rigid dieting trap that, invariably, backfires. 

Suck it Up or Stay Fat

Every dieter is faced with a fundamental choice “What’s more important to him, losing weight, or eating this food?” one way of dealing with food cravings is to include them in the diet in a controlled fashion. 

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