7 tips for reducing hunger if you’re on a diet

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When youre looking to shed a few extra pounds, do you really need to fight through starvation soreness to know youre losing weight?

Not necessarily, Angel Planells, a Seattle-based dietitian and spokesman for the Academy of Nutrition& Dietetics, told Fox News. If we are methodical about our weight loss approach, we dont have to be hungry, he said.

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Lauren Blake, a dietitian at The Ohio State University Wexner Medical Center, concurred, and told Fox News that people shouldnt limit to the point that theyre ever hungry. Theres proof that says where reference is limit too much, it can be harmful to our metabolism, and it supports the loss of lean muscle mass, she said.

Planells and Blake both dedicated Fox News some tips-off on warding off starvation soreness when on a diet 😛 TAGEND

1. Dont skip breakfast.
To govern your starvation throughout the day, eat breakfast, whether thats a bowl of cereal, some eggs, or even dinner leftovers, Planells said.

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2. Keep healthy snacks on hand.
To keep your blood sugar stable, avoid running four hours or more without eating, Planells told. Try snacks like yogurt, a handful of nuts, or even peanut butter and fruit to hold you full, he said.

3. Dont booze your calories.
Drinks deliver calories a lot faster than solids, Blake told. And since our intestines sense fullness based on volume , not calories, beverages wont leave us as satiated as solid foods, she explained.

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4. Reach for whole, fiber-rich foods.
Whole foods like fruits and vegetables are naturally lowest in calories, and likewise have more water content and fiber that they are able to continue you full longer, Blake told. Planells concurred: He noted that while the general American ingests about 10 grams of fiber per day, dietitians generally recommend Americans eat 25 to 30 grams per day.

5. Feature protein in your meals.
Protein helps with satiety, Planells told. Try animal-based sources such as beef, chicken, pork, or fish, or plant-based sources like soy and quinoa, which have the added benefit of extra fiber, Planells said.

6. If youre hungry late at night, booze a glass of water.
Sometimes, we can misstep hunger for thirst. If youre hungry late at night, try boozing a glass of water, Planells said.

7. Do ordering an appetizer if youre dining out.
It might seem counterintuitive, but dont skip the appetizer part of the menu if youre dining out. Opt for a bone-based soup or a salad to aid fill you up and reduce the risk of overeating during the main course, Blake said.

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