Managing hunger while on a calorie deficit was one of the most challenging parts of my journey. I had to get creative and adopt new habits to prevent the hunger pangs from driving me to abandon my goals. Here’s how I managed to stay on track while dealing with hunger – It was a powerful reminder of what it’s like to navigate hunger while finding ways to stay satisfied, allowing me to keep pushing forward. and what actually worked for me in real life.
1. Filling Up on High-Volume, Low-Calorie Foods
The first thing I realized was that I could make my meals more satisfying without increasing my calorie intake. Vegetables like spinach, lettuce, cucumbers, and bell peppers became my best friends. I started including large salads or vegetable soups with my meals. This approach made me feel like I was eating a lot more food without adding a significant number of calories.
I experimented with different combinations – from stir-fries packed with broccoli, zucchini, and mushrooms to hearty bowls of vegetable soup. It made a big difference in managing my hunger. I didn’t feel deprived because I was always filling my stomach with these high-volume, nutrient-dense foods.
2. Incorporating More Protein into Meals
Protein played a crucial role in keeping me full. Whenever I had meals high in protein, I noticed I stayed full longer, which meant fewer cravings and less snacking throughout the day. I started my mornings with Greek yogurt or eggs and made sure to include protein with every meal, whether it was chicken, fish, tofu, or beans.
They are the most filling nutrients, making it easier to naturally consume fewer calories. A helpful guideline is to aim for 1 gram of protein per pound of your goal body weight and 25-35 grams of fiber daily. However, it’s important to adjust these numbers to what suits you best, as they are simply starting points.
Snacks also became more protein-centric. Satiating snacks are those that help keep you full for longer, reducing the urge to overeat or snack on unhealthy options. These typically have a good balance of protein, fiber, and healthy fats, which slow down digestion and stabilize blood sugar levels. Here are some examples of satiating snacks:
1. Greek Yogurt with Berries
- High in protein and fiber.
- Add some nuts or seeds for extra healthy fats.
2. Hummus with Veggies
- Hummus is rich in protein and fiber. Pair it with high-fiber veggies like carrots, cucumbers, and bell peppers.
3. Nuts and Seeds
- A handful of almonds, walnuts, or sunflower seeds offers a satisfying mix of protein, fiber, and healthy fats.
- Be mindful of portion sizes, as they are calorie-dense.
4. Cottage Cheese with Fruit
- Cottage cheese is high in protein and pairs well with fiber-rich fruits like pineapple, berries, or sliced peaches.
5. Hard-Boiled Eggs
- Packed with protein and healthy fats, eggs can keep you full for a good while.
- Add a sprinkle of salt, pepper, or chili flakes for extra flavor.
6. Avocado on Whole-Grain Crackers or Toast
- Avocado is full of healthy fats and fiber. Pair it with whole-grain crackers or toast for a more filling snack.
7. Chia Seed Pudding
- Chia seeds are rich in fiber and healthy fats. Mix them with milk or a dairy-free alternative, let them soak, and enjoy with a sprinkle of berries or nuts.
3. Staying Hydrated
I underestimated the power of hydration at the beginning. Often, I mistook thirst for hunger, leading me to reach for snacks when all my body needed was water. I began carrying a water bottle with me everywhere, aiming to drink at least 2-3 liters of water daily.
I also added herbal teas and sparkling water into the mix to keep things interesting. Sometimes, when I felt hungry, I’d have a glass of water and wait for a few minutes to see if I was still hungry. More often than not, the feeling subsided, confirming that I was just thirsty.
4. Spacing Out Meals and Snacks
Initially, I tried sticking to three main meals, but that left me ravenous between them, often leading to overeating at my next meal. So, I switched to eating smaller, more frequent meals throughout the day. I found that having something every 3-4 hours kept my hunger under control and my energy levels steady.
I made sure my snacks were filling and nutrient-rich, like a small handful of nuts, apple slices with peanut butter, or a hard-boiled egg. This helped curb my hunger and prevented the temptation to dive into unhealthy, high-calorie snacks.
5. Finding Healthy Distractions
Sometimes, my hunger was more about habit than a real need for food. In these moments, I found it helpful to distract myself with an activity. Going for a walk, reading, or engaging in a hobby helped me push through the times when I was eating out of boredom rather than genuine hunger.
Practicing mindfulness was also key. I took time to check in with myself before grabbing something to eat. Was I really hungry, or was I just stressed, tired, or looking for a break? This simple habit of questioning my hunger helped me make better choices.
Conclusion
Managing hunger while on a calorie deficit was challenging, but I found these strategies made it much more manageable. Filling up on low-calorie foods, incorporating more protein, staying hydrated, spacing out meals, and finding healthy distractions were game-changers for me. Each approach helped me stay on track, feel satisfied, and ultimately achieve my goals. It wasn’t always easy, but with a bit of planning and mindfulness, I found that I could control my hunger and make my calorie deficit a sustainable part of my lifestyle.
Those are my top 5…what would you add? 👇
March is the founder and owner of The Barbell Beauties which she started in 2015. She is from the Philippines and currently lives in beautiful Thailand with her American husband and daughter. She is an avid Crossfitter and has just started her journey into Muay Thai (kickboxing).