Food cravings are a common issue for people, especially if the goal is to lose weight and body fat. To achieve this goal, calories must be reduced, not to the point where you are starving yourself, but where you have control over what you are consuming on a daily basis.
To stay consistent with your nutrition, you must learn how to deal with any hunger cravings. For some, this is not an issue, especially if your calorie requirements are higher than what you have been consuming beforehand, but for others, it can be a challenge and giving in to cravings can often be why you fail to make progress.
So, how can you beat these cravings? What foods and fluids can help you stay full and satisfied throughout the day and keep you within your calorie intake.
Staying hydrated throughout the day is a crucial part of your body receiving the nutrients it needs to function and perform properly. However, many people underestimate the role it can play in also keeping you full and satisfied. Water takes up a lot of space in your stomach when you consume it, and can therefore help you beat any cravings without adding any calories before your meal. Aim to drink a good portion of water when you wake up, as your body is usually dehydrated, rather than hungry.
Fans of intermittent fasting, the protocol when you delay your first meal to later in the day, will know the value of black coffee in performing this successfully on a consistent basis. Coffee can suppress your appetite, meaning that you can beat off any hunger cravings and eat in a shorter eating window, which can be very helpful for staying full and satisfied. However, it is advisable to drink coffee instead of adding milk, which adds in calories and therefore reduces the number you can fit in from food. Nevertheless, it’s not a necessity if you can track and stay in control.
Another great technique to keep you satisfied during a fat loss phase is consuming foods that are high in volume but low in calories. Many people feel guilty after being bloated from a meal in which a lot of food was consumed, yet the key is not how much food was eaten, but instead how many calories were consumed. Low-calorie, high-volume foods like vegetables are fantastic because they take up a lot of space in your stomach, meaning that you feel full and satisfied whilst staying in control of your calories.
Zero Sugar Soft Drinks
This is another great way to keep your hunger cravings at bay due to the fact that zero sugar soft drinks, much like coffee, numbs your appetite and makes you less likely to want to eat. The sweetness of the drinks, as well as the fizzy gas inside, will fill you up easily, so that you can keep those cravings at bay and stick to your diet plan more consistently. They are also great alternatives to regular soft drinks, if you have cravings for them.
Similar to soft drinks and coffee, chewing gum is great for temporarily numbing your appetite and helping you avoid feeling consistently hungry throughout the day. Many sugar-free chewing gums contain a sweetener called sorbitol, which can help deal with high hunger cravings. There are also other positive effects of chewing gum, such as helping you concentrate more during the day due to the fact that chewing makes you less fidgety and distracted. Also, it can make your breath smell fresh and can help in keeping your teeth clean and white.
So, if you are struggling with hunger cravings and going over your calorie intake as a result, there are certain diet hacks with foods and liquids that you can include to help you overcome this problem. These include consuming water, black coffee, vegetables, zero sugar soft drinks, and chewing gum to not only help you be more full and satisfied during the day but also suppress your appetite so that you can eat in a shorter window and reduce the chances of giving in to temptations.
Integrate this into your routine and you will find it easier to stick to your nutrition plan and therefore continue to make excellent progress with losing fat, weight, and changing your body shape.
Photo Credits: Envato Elements