How do I control hunger while dieting?

Hunger during diet

The human body depends on food to obtain energy, so feeling hungry is normal if a person does not get food for a few hours. It should be noted that fewer calories than the body’s daily needs must be consumed when following a diet aimed at losing weight. Consuming fewer calories than the amount the body burns may lead to the production of a hormone called ghrelin, also known as the hunger hormone. The stomach secretes it when the body needs more food, and therefore it can be said that following a low-calorie diet leads to increased production of the hormone ghrelin. Which leads to an increased feeling of hunger even shortly after eating, but there are many other reasons that contribute to the feeling of hunger, which we will explain in the following paragraphs.

Tips to reduce the feeling of hunger

Below we mention some tips that can be followed to reduce the feeling of hunger during the weight loss phase:

Make sure to eat enough proteins and fiber: Eating sufficient amounts of protein helps promote weight loss by reducing appetite, and eating foods rich in fiber also helps reduce hunger and calorie intake, in addition to promoting long-term health.
Stay away from added sugars: A study published in the journal Frontiers in Nutrition in 2015 indicated that eating large amounts of sugars; Especially foods rich in fructose lead to a significant increase in the levels of the hormone ghrelin, which is responsible for hunger, and it also leads to a reduction in the levels of the peptide YY hormone, which is responsible for reducing appetite.
Make sure to eat sources of Omega 3: A study published in the journal Appetite in 2008 indicated that taking omega-3 fatty acids helped regulate satiety after eating in people who suffer from overweight and obesity during the weight loss process. However, more research is needed to know the effect of omega-3 in enhancing the process of losing excess weight and maintaining a healthy weight.
Avoid distractions while eating: Distraction while eating may lead to eating larger quantities without paying attention to it, which leads to an increase in the number of calories consumed, and thus weight gain, because not focusing on the food when eating it reduces awareness of the amount that the individual consumes. Which prevents it from recognizing the signals that the body sends when it feels full. A study published in the American Journal of Clinical Nutrition in 2013 showed that eating without distractions can help lose weight and maintain it without the need to count the amount of calories consumed, and to avoid distractions while eating. Eating: It is recommended to reduce watching television, and set electronic devices to silent mode, which helps you sit and eat, and better recognize the signs of feeling full.
Drink enough water: A study published in the Journal of natural science, biology, and medicine in 2014 indicated that drinking an additional 1.5 liters of water in excess of an individual’s daily need of water helped lose weight, reduce body fat, and reduce appetite. It is worth noting that drinking a large cup Drinking water immediately before eating helps speed up the feeling of fullness and reduce the feeling of hunger after a meal.
Get enough sleep: Getting enough quality sleep may help reduce hunger and reduce weight gain. A study published in the journal Annals of Internal Medicine in 2004 that included healthy young men indicated that lack of sleep is associated with lower leptin levels. Or what is known as the satiety hormone, and increased levels of the hormone ghrelin. Or what is known as the hunger hormone, and an increase in their appetite and feeling of hunger was also observed.
Eat slowly A study published in the journal Nature Reviews Endocrinology in 2010 showed that eating foods quickly leads to an increase in the amount of food eaten and a decrease in satiety effects, because eating quickly provides short periods of sensory exposure to food. This is not sufficient for the body to provide the brain with signals indicating that it feels full.

Factors that increase the feeling of hunger in diet

There are many reasons that may lead to an increased feeling of hunger while following a diet, and among these reasons we mention the following:

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Not getting sufficient amounts of proteins in the diet: A study published in the journal Hormone Research in Paediatrics in 2015, which was conducted on 156 adolescents suffering from obesity, indicated that those who ate a high-protein breakfast daily for 3 months lost more weight compared to those who ate a low-protein breakfast, and this may be due to the effect of Protein enhances the feeling of satiety, which reduces the amount of food eaten in subsequent meals. In general, it can be said that getting the daily protein requirements distributed over all main meals or snacks instead of eating it in one meal can help stabilize appetite throughout the day.
Not getting sufficient amounts of fiber in the diet: Not getting sufficient amounts of dietary fiber may lead to an increased feeling of hunger, while eating large amounts of fiber enhances the feeling of fullness. It should be noted that dietary fiber includes different types, and some of them are better than others in reducing hunger, and the most important of these are Fiber: soluble fiber.

A review that included a number of studies, published in the journal Nutrients in 2010, indicated that fiber known as soluble fiber contributes to delaying stomach emptying and reducing the absorption of macronutrients. Which leads to lowering blood sugar after eating and lowering insulin levels. This happens due to the viscosity of soluble fiber within the digestive system. When these fibers ferment in the large intestine, they contribute to the production of some types of hormones that enhance the feeling of fullness, and these hormones are known by the abbreviation With GLP-1 and peptide YY.

Fiber can be obtained from many different foods, including oatmeal, flax seeds, sweet potatoes, oranges, and other foods. It is also worth noting here that a diet high in fiber provides many other health benefits in addition to reducing feelings of fatigue. Hunger, so it is always recommended to choose a diet rich in whole plant foods, including: Fruits, vegetables, nuts, seeds, legumes, and whole grains; To ensure obtaining sufficient amounts of fiber.

Eating large amounts of salt: In a study published in the Journal of Nutrition in 2016; It has been noted that salt can lead to excessive calorie consumption in adults, and it has also been shown that it may reduce the feeling of fullness when consuming fats in people who are sensitive to the taste of fats.
The presence of a specific disease or disorder: There are some medical conditions that may lead to increased hunger, and below we mention some of these cases:
- Diabetes: The body usually converts the sugar in food into a fuel known as glucose, but when a person suffers from diabetes, glucose becomes unable to reach the cells, and thus the body gets rid of glucose through the urine. Which leads to an increased feeling of hunger.
- Hyperthyroidism: Hyperthyroidism is associated with increased hunger, because it causes the production of thyroid hormones, which contribute to increasing the feeling of hunger.
- Hypoglycemia: Hypoglycemia may lead to increased levels of hunger, and it is worth noting that blood sugar levels may decrease when not getting food for a period of time, and this condition can be exacerbated when following a diet high in refined carbohydrates and sugars, and with Hypoglycemia is linked to some health conditions, including type 2 diabetes, hyperthyroidism, and kidney failure.
- Premenstrual syndrome: A study published in the journal Human Reproduction indicated that women's desire to eat during the premenstrual period increases significantly, and their likelihood of developing depression increases, and this is linked to a decrease in serotonin activity.
- Leptin resistance: The hormone leptin plays an important role in reducing appetite, stimulating the burning of fatty acids, reducing glucose levels, in addition to reducing total fat levels and weight. Leptin resistance is defined as the body's inability to respond to this hormone, and a study published in the Journal of Endocrinology in 2019 indicated that suffering from leptin resistance is closely linked to an increased risk of obesity.
- Post-menopausal stage: A review that included several studies, published in the journal Menopause Review in 2017, showed that a decrease in estrogen during menopause may lead to an increase in appetite.
- Depression and stress: If a person suffers from depression or stress, the body releases a hormone called cortisol (in English: Cortisol). Which leads to an increased feeling of hunger, and in addition, people who suffer from stress usually tend to eat foods high in sugars and fats.
Taking certain medications: Taking some types of medications may increase the desire to eat, and these medications include: Antihistamines that are used to treat allergies, antidepressants (SSRIs), steroids, some diabetes medications, and antipsychotic medications. People are advised to consult a doctor if they notice weight gain or increased feelings of hunger when starting to take the medication, in order to prescribe other medications that may More suitable.

Does exercise increase or decrease hunger?

In reality; The results of studies differ on whether exercise increases or reduces appetite, and this may depend on the intensity of the exercises that the person practices. A review that included 20 different studies, published in the journal Sports Medicine volume in 2015, showed that exercise; Especially high-intensity exercise may contribute to reducing levels of the hormone ghrelin, which causes feelings of hunger, and increasing levels of the hormone peptide YY, which causes feelings of fullness.