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F4T Help Guides

Controlling Hunger

Never go hungry again with our top tips!

Unsurprisingly, controlling your hunger is likely be the main challenge you’ll face when trying to lose weight. Being in a calorie deficit is technically a form of starvation - but not as you think!

When your body doesn’t receive enough energy, it will utilise your fat stores (reserve energy) for energy instead. This is how we lose weight.

Your meal plan has been specifically designed in way to help suppress your hunger (high protein, lots of snacks etc) but there are additional things that help to control your hunger.

So what can you do to keep your hunger at bay?

1. Make sure you are getting enough protein

f4t-guides-controlling-hunger

Protein helps to supress the hunger hormone ghrelin and gives our bodies a feeling of satiety (feeling full). 

2. Add volume to your meals

Your meal plan allows for unlimited vegetables and salad. Utilise this to add volume to your meals.

Above is a comparison of two meals that are the same size, but one is considerably less in calories. The good news? Your stomach won’t know the difference.

Eating for volume is a useful strategy to maximise the amount of food you can eat while simultaneously keeping your calorie intake low and ensuring you are still sticking to your meal. 

This strategy works on two main principles:

1. Calories and physical food amount are not directly correlated. A pound of broccoli will contain considerably less calories than a pound of chips.

2. The human stomach can only hold so much food at any one time.

Vegetables have a positive effect on blood sugar, which can help keep appetite in check and contributes towards satiety. Vegetables also contain fibre and water which add further volume to your meals.

3. 80% Wholefood 20% Soulfood

If you’re experiencing hung pangs on a regular basis this could be due to large fluctuations in your blood sugar. This can have a significant effect on your mood and your appetite which can lead to making impulsive, poor food choices.

When selecting your “carb option”, choose wholesome carbs such as sweet potatoes wholemeal rice/bread etc. All will give a small and gradual boost to blood sugar throughout the day as opposed to large fluctuations.

Try to eat breakfast first thing in the morning and time the rest of your meals appropriately throughout the day.

4. Keep hydrated

Water is a natural appetite suppressant. When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger.

As you probably already know, we recommend all members aim to drink at least 3l of fluid per day. Not only will this help with hunger pangs, but it will also increase your daily calorie burn and therefore fat loss.

5. Sleep

Ghrelin, the hunger hormone is well known be influenced by sleeping patterns. Sleep-deprived adults tend to have higher ghrelin levels, more hunger, and less feeling of fullness compared to adults who get seven-to-nine hours of sleep.

A lack of sleep has been found to trigger increased levels of ghrelin and decreased levels of leptin, leading to increased hunger and appetite. This makes overeating more likely, especially since more time awake creates increased opportunities to eat.

If you’re having trouble achieving a minimum of 7 hours sleep per night highlight this with your coach during check in and we’ll give you some additional tools and support to help you.

Key points:

  • Being in a calorie deficit will influence your hunger and satiety hormones. Hunger will inevitably increase but there are lots of things you can do to help.
  • Protein helps to supress hunger and give us that “full feeling”.
  • Add nutrient-dense foods such as vegetables and salads to your meals.
  • Keep hydrated throughout the day and drink water before meals.
  • A lack of sleep can have a negative effect of hunger… aim for at least 7 hours in per night.