Top 3 Most Effective Ways to Stay Full on a Diet

Today I am going to help you be able to stay more full while being on a diet.

The hardest part of being on a diet is that you have to eat less of the foods you love and you have to eat less food overall. This is the main reason why everyone quits. However there are a couple of appetite control techniques that will help you stay full on a diet without compromising any of your weight loss goals.

First of all, satiety (the feeling of being full) is something that almost everyone seeks when they are indulging on a good meal. It is one of the most sought out things while dieting, many people fail their diets because they can not accomplish this feeling of being full.

Hunger management is the most important skill you need to know if you are looking to complete a diet. Here are the best techniques that I can give you to help you manage your hunger levels when you are dieting for weight loss. These methods helped me a LOT when I had to lose a lot of weight and I can assure you that if done properly, they will help you too.

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1. Eating Nutrient-Dense and Filling Foods

Many people also fail their diets because they try to rush the process, they deprive themselves of essential nutrients and calories because they want to "get skinnier faster". I recommend to go under your daily maintenance calories by a MAXIMUM of 400 calories to ensure sustainable and healthy progress.

Eating nutrient-dense and filling foods is the MAIN way to have a satisfied stomach without having to consume a lot of food. This will give you satiety and keep you satisfied after your meals.

The foods that are fiber rich are the best foods especially when they are low-calorie. Fiber is a special type of carbohydrate that has the ability to make and keep you full for a long time. I recommend eating foods that are fiber and protein rich as protein also exhibits a similar effect as fiber as it keeps you full along with it being a great macronutrient for maintaining/building muscle.

Snacking is also a very popular way to eat, it's only supposed to be a small meal to fill in hunger gaps throughout the day when you are not wanting to eat a full meal. I recommend for you to make a list of all of your favourite snacks and substitute them with low-calorie options. This will make more room for your calories during big meals.

Here is a list of some hunger-fighting foods to give you a head start on changing your meals in your diet:

FOODS	BENEFITS
Chicken	High in protein Will keep you full Lean source of meat
Beans	Great source of fiber Great source of protein Can be made in many recipes
Steamed Broccoli	High in fiber Very low in calories
Popcorn (Little to no butter)	Delicious low calorie snack High in fiber
Whole Grains	One of the healthiest carbohydrates High in fiber Can easily substitute other carbs in meals

Eating these foods helped my lose over 18 POUNDS!

Overall, doing things such as increasing your fiber and protein intake paired with proper portion control will allow you to not overeat. At the same time, doing these things will allow you to eat until fullness without having to consume as many calories. Make sure to create or find fullness-inducing meal recipes as there are many on the internet that are delicious!

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2. Drinking Water/Staying Hydrated

Arguably one of the best appetite control techniques is staying hydrated. A lot of the times, people indulge on high calorie and unhealthy foods until they are full, only to feel hungry a couple hours later. The reason you are feeling hungry might not always be due to the lack of food, but due to the lack of water or hydration.

Hydration has a huge role in hunger management. Although it is recommended that we all drink 8 cup of water a day, MOST people do not, not even me. The lack of water in people's body's can cause for the body to send a signal that we need something in our stomachs. We often mistake this signal for being hungry when in reality all we need is water.

Next time you are feeling hungry on a diet, before you start eating any food, drink a couple glasses of water first. Make sure that you are ACTUALLY hungry rather than being dehydrated.

There are many other drinks you can have to combat dehydration, water is just the most effective and cheap to stay hydrated.

Water is the healthiest drink there is as it has 0 CALORIES!

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3. Sleep More

A study conducted by the British Journal of Nutrition found that hunger levels were often higher in individuals that had less sleep. It was found that there was an increase in hunger hormones when people reported they got poor sleep, hormones that make you hungrier such as ghrelin increased and hormones that make you more full such as leptin were decreased.

Adequate sleep is crucial to controlling your body's hunger hormones as well as to prevent overeating and being more hungry throughout the day. I recommend that you should be getting at LEAST 7 hours of sleep every night to prevent hunger hormone imbalances.

Overall, eating filling foods, drinking more water and getting more sleep are the 3 accomplishable tasks you can do to ensure you are more full on a diet. These techniques helped me a lot with keeping my diet sustainable and doable. I really do recommend you to use these techniques because they really do work. They are not like some of the other techniques that are questionable and do not seem practical. They genuinely are accomplishable and they do work.

That's all for today, Thanks for reading!

Chase Your Dreams

Just a young man trying to bring fitness to the world!