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Help! I'm Hungry!

Tips for feeling fuller for longer

It can be difficult trying to manage your hunger levels when following a structured dietary program or trying a new way of eating for the first time. It can be even more difficult if you’ve been impacted by the weight loss medication shortages. However, it’s not all doom and gloom, as there are some things you can do to help manage your appetite and keep you fuller for longer.

Ensure your protein intake is adequate

Research shows us that protein generally increases satiety more than carbohydrates and fat. Ensuring you have a good source of protein with each meal and snack can help keep manage your hunger levels throughout the day and assist in weight management (1,2)

Limit your carbohydrate intake

Studies have shown that following a ketogenic style diet (or limiting your carbohydrate intake to 60g per day) can help with appetite suppression. When limiting your carbohydrate intake, our bodies use fat (ketones) as our main source of energy, which leads to reduced secretion of ghrelin, the hormone that signals our brain to feel hunger. As a result, this can lead to a reduced appetite, decreased energy intake and improved weight loss outcomes (3).

Eat frequently throughout the day

To ensure your hunger levels are well sustained throughout the day, eating regular small meals or 3 larger meals with some snacks will help with hunger management. Its also important not to skip meals, as this can lead to increased hunger and over eating later in the day.

Increase meal volume

Food volume may be just as important in the satiety response as the macronutrient content of your meal (4). Including a variety of nutrient dense low starchy vegetables or a side salad is a great way to increase your feeling of fullness, without going overboard on the calories

Stay Hydrated

Drinking water throughout the day not only helps keep our body functioning, but it can also help with appetite regulation. Research has shown that drinking water before eating a meal may help with feelings of fullness and reduce your chances of over eating (5).

Use smaller dinnerware

Using smaller plates and bowls when eating a meal may give the feeling that youre consuming more than you actually are, as we tend to portion our meals based on the size of our dinnerware. Therefore, using smaller plates and bowls to serve your meals will lead to a smaller portion sizes and may reduce your overall energy intake.

Eat high fibre foods

Fibre is the component of plant foods that doesnt get digested by our bodies and helps keep our bowels regular. Studies have shown that consuming high fibre foods, such as fruits, vegetables and grains, may reduce energy intake and increase feelings of fullness (6).

Need more help?

If you’d like some more personalised advice about managing hunger during this time then book a time with our fabulous dietitian Sarah Morgan or to speak to your Alevia Doctor. We are here to help.

References

  1. Veldhorst, M. et al. (2008) Protein-induced satiety: Effects and mechanisms of different proteins, Physiology & Behavior, 94(2), pp. 300307. Available at: https://doi.org/10.1016/j.physbeh.2008.01.003.
  2. Paddon-Jones, D. et al. (2008) Protein, weight management, and satiety, The American Journal of Clinical Nutrition, 87(5). Available at: https://doi.org/10.1093/ajcn/87.5.1558s.
  3. Roekenes, J. and Martins, C. (2021) Ketogenic diets and appetite regulation, Current Opinion in Clinical Nutrition & Metabolic Care, 24(4), pp. 359363. Available at: https://doi.org/10.1097/mco.0000000000000760.
  4. Buckland, N.J. et al. (2018) A low energydense diet in the context of a weight-management program affects appetite control in overweight and obese women, The Journal of Nutrition, 148(5), pp. 798806. Available at: https://doi.org/10.1093/jn/nxy041.
  5. Dennis, E.A. et al. (2010) Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults, Obesity, 18(2), pp. 300307. Available at: https://doi.org/10.1038/oby.2009.235.
  6. Slavin, J.L. (2005) Dietary fiber and body weight, Nutrition, 21(3), pp. 411418. Available at: https://doi.org/10.1016/j.nut.2004.08.018.
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