If you really want to lose weight you have to be in a negative caloric state, there is no way around this simple truth.
Now the key to being able to stay in a negative caloric balance is not feeling hungry all the time.
So here is how to feel full on less food:
1. Eat as many vegetables as you can in every meal: This is by far the simplest and most effective thing you can do to feel full all the time. You see, vegetables mechanically slow down how fast you digest food and they also push up against the walls of your stomach which in turn sends satiety signals to your brain.
2. Have protein in every meal: Of all the different macronutrients, protein will give you the most feel full signal. You see, protein causes your body to secrete chemicals which give you a sensation of fullness. So never keep protein out of your meals.
3. Have some fat: You want to make sure you meals have fat in them. You see, although fat has lots of calories you need it for the best results. Not only will it make you feel full, but it will also help keep you healthy by increasing nervous system repair.
4. Don’t let your blood sugar drop: The only way to prevent this is by having carbs in every meal. You see, carbs have the strongest impact on blood sugar. Without them, blood sugar will drop and you will get very hungry. Even worse, without carbs you will lose lots of muscle mass.
5. Drink lots of water: Water can temporarily increase feelings of fullness and it can also increase the efficiency with which you digest food. So make sure you are well hydrated before eating a meal. Moreover, water aids digestion by helping food move through your digestive system.
6. Have lots of beans: Whole grains are optional here and you should only have them when you are very active. Otherwise, stick to beans and/or legumes as your primary sources of carbs. This will keep you full for a very long time.
If you are always hungry, it will be impossible to stick with your diet. Instead, manage your hunger by following the suggestions in this article!
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