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How to Reduce Hunger

How to Reduce Hunger
February 20, 2019 Dan Raimondi

One reason losing weight is hard is hunger. Eating fewer calories and losing weight can cause the brain to release ghrelin, a hormone that signals hunger. Fortunately, Dr. Mike Israetel provides some useful tools here for reducing hunger throughout the day.

Key Takeaways:

  • Calorie density: eat foods that don’t have many calories but are still high in volume- salads, fibrous vegetables, whole grains, etc…
  • Satiety Index: eating tasty, highly palatable foods (potato chips, pizza) are easier to overeat than more satiating foods. Avoid the fast food, chips, doughnuts, etc.. because not only will it leave you wanting more, you won’t be as “full.”
  • Protein: increase protein intake (also being mindful of total calories)
  • Timing bias: If you tend to be hungrier at certain parts of the day, re-allocate calories from one meal to another. If you’re not hungry in the morning but get hungry at night, eat a small breakfast and “save” those calories for later in the day.
  • Fiber: Eat your veggies, especially the non-starchy kind- and try and eat a variety of colors.
  • Water: drink a full glass of water before your meal, especially if you’re eating out.
  • Slow down: don’t rush. let your brain catch up and signal fullness.
  • Caffeine: diet coke, coffee,etc.. can help suppress appetite.

As Dr. Mike says, you don’t need to try every one of these tips all at once. If you notice hunger increasing, try 1 or 2 and see how it works!