Hunger is a natural and important body signal and (unfortunately) realistically, will likely be part and parcel of losing weight/being in a calorie deficit, but nothing worth having comes easy, apparently!
That being said, being hungry isn’t fun and could potentially lead to ‘falling off track’ on your diet if that hunger gets too overwhelming. Luckily there are a few strategies we can use to ensure we get the most ‘bang for your buck’ out of our food choices.
One of the most common mistakes we see when people decide to begin a fat-loss journey is choosing foods that leave them hungry and unsatisfied, thus, making them more likely to overindulge.
Take a moment and think about the food choices you’re making.
We need to choose foods that will physically fill up our stomachs without taking up all our macros. Helping us feel nice and full, while staying on track to reach our goals.
The following are are some awesome high-volume, low calorie options that will not only help you stay fuller for longer, but contain plenty of micronutrients as well:
Vegetables: , Pumpkin, Squash, Broccoli, Spinach, Kale, Zucchini, cucumber (greens in general), tomatoes, celery, onions, mushrooms, eggplant
Fruit: Strawberries, blueberries, raspberries (all of the berries),honeydew, watermelon, rockmelon, grapes.
Lean meat: Chicken breast, turkey, white fish, lean ground beef, pork tenderloin, egg whites
Some obvious examples of high calorie food that you should limit as they are generally high in calories and not very satiating are; baked goods (cookies, cakes), pizza, burgers, most pre-packaged foods and even protein bars (get your protein from ‘whole’ sources!). We need to prioritise, whole, single ingredient foods if we’re aiming to feel nice and full, even whilst in a calorie deficit.
Not prioritising these single ingredient whole foods can also make it harder to hit your protein target when in a deficit as generally, the pre-packaged/processed foods are much higher in carbs and fats and lower in protein. This will leave you trying to choke down egg whites & protein shakes at the end of your day just to hit your protein requirements… Not ideal!
A great snack time example i like to use is;
250g of strawberries… Thats a whole punnet of strawberries. Approx. 80 calories (20g Carbs)
3 Squares of cadbury milk Chocolate.. 3 squares, who even eats only 3 squares, please. Approx.120 cals(16g carbs 5g Fat, 1g Protein)
Make smart Decisions
Eating high volume food will keep you feeling satiated, ensuring that you are getting all of the amazing micronutrients that whole foods have to offer us. If you are eating whole, healthy foods 90% of the time, you have the ability to still enjoy those higher density foods 10% of the time while still hitting your macro targets.