Are you hungry all the time and would you like to know how to trick your brain?
There are different methods that you can follow to control your appetite and fool your brain, in this publication you will find some ideas that you can start doing today, this can help you lose weight and achieve a beautiful figure.
To learn about the different methods you can do to control your hunger, just keep reading.
This is how the brain can be tricked into not feeling hungry
You can trick your brain to control your appetite by following some simple rules, you can also do it with healthy low-calorie foods, drinking calorie-free drinks, you can also do it by changing your exercise routine and taking supplements to suppress your appetite.
How to deal with hunger while dieting
To withstand hunger when you are on a diet, just follow these simple rules: increase the frequency of your meals, avoid the consumption of sugars, eat foods that contain a lot of fiber, plan and prepare your meals in advance.
Increase the number of meals
When you change your diet to lose weight, regularly what makes you break a diet are cravings and being hungry all the time, to avoid this what you can do is not spend a lot of time without eating.
This can be achieved by giving more meals in the day, that is, the main meals of the day can be given with smaller portions and between meals you can eat a nutritious snack, if you are not used to doing it perhaps at first it will seem a bit strange.
What happens when you increase the number of servings during the day making them smaller, is that you will be eating something every 2 or 3 hours with this you will prevent your body from giving a drop in energy because before this happens you will already be consuming your next food.
Later in this guide you will see some ideas of healthy foods that do not make you fat and help you control your appetite.
If you have never try dieting, start by doing these 4 tips when you feel hungry. Don’t throw all your efforts away.
Do not eat sugar
Sugary foods are sometimes difficult to identify, but I will give you a tip to do so, practically most packaged and industrialized products will have added sugar, these include:
Cereals, flavored oats, commercial yogurt, fried foods, cookies, bread, ice cream, popsicles, chocolate milk, packaged rolls, sweet bread, empanadas, and many others. You have to read the labels and check before buying that they do not have added sugar.
What happens with sugary products or with the sugar itself, is that they will give you a peak of energy the first minutes you eat them, and you will feel very good for some 30 minutes, after that you start to feel low. , you will notice why you usually start to feel tired or sleepy.
Moments later you will begin to feel emptiness in your stomach due to the drop in sugar and the fact that these types of products are consumed very quickly in your stomach.
The best thing you can do is avoid junk and sugary products and prefer those that are natural and with fiber. That way you will avoid sugar crashes and with that you will eliminate the cravings to continue eating sugars.
If you meditate for a moment more than once it has happened to you that after eating sugary products you can no longer stop eating and that leads to a vicious cycle of eating, eating and eating.
Dietary fiber comes from vegetables, which is very difficult to digest in our stomach, so when it is not processed, it leaves almost intact in our stools.
This helps prevent constipation, in addition to helping the microfibers of the colon, it helps you feel full, so when you eat fiber you will feel full for longer and as it is not assimilated by the body, it practically does not add additional calories, depending on of the food from where you consume it.
Fibers can be found in vegetables, legumes, nuts, fruits, whole grains. If you want to feel full without eating so many calories, you should eat foods high in fiber.
Plan your meals
It would be very difficult to control your hunger if you do not prepare your food and snacks in advance, when you live a day without preparing yourself, what usually happens is that when you get hungry you will eat whatever you have on hand regardless of whether it is junk food.
What you should do one day a week, preferably on Sunday, prepare the food that you will eat during the week, so you can take it with you when you leave your home, either to go to work or to your daily activities.
If you like fresher food, you can choose to prepare and pack your food 2 days a week so that it does not remain refrigerated for so long, you can do it on Sunday and Wednesday, so you only prepare 3 to 4 days in advance.
If you do not plan and prepare food separately, it will be very difficult for you to maintain a correct diet, you will always be in a hurry, the most likely thing is that you will get hungry and you will end up eating whatever you have on hand.
What can I eat if I’m hungry on a diet?
These foods are low in calories, help you control hunger and do not make you get fat. Some of these are: Tuna, apples, walnuts, air-puffed popcorn, egg whites, low carbohydrate protein, avocado, carrot, fresh cucumber, jicama, Greek yogurt, red berries, grapes.
Tuna is an excellent source of protein as well as it does not have so many calories which is why it is perfect to calm hunger without gaining weight, if you are going to eat canned tuna make sure it is packed in water and not in oil, with this you can save many calories.
100 grams of canned tuna contains approximately 119 Kcal, 23 grams of protein, 3.3 grams of fat, in addition to this it is full of vitamins and minerals. It can serve you perfectly as a snack and even as a main dish
It contains a type of fiber called pectin which is not absorbed in the intestine, these fibers help you feel full when you eat it in addition to helping you expel toxins from your body.
100 grams of apple contain 52 Kcal, 0.5 grams of protein, 0.2 grams of fat, 14 grams of carbohydrates, 2.4 grams of fiber. The apple is very nutritious and contains vitamins and minerals.
Nuts contain a large amount of Omega-3 and Omega-6 fatty acids, fats help control hunger, but if you are healthy they bring you even more benefits such as reducing cholesterol, have antioxidants, strengthen your bones, help you sleep best.
In 100 grams of walnuts you can find 619 kcal, 24.06 gr of protein, 1.10 mg of sugar, 65 gr of fat. Nuts are very nutritious although you should eat them in moderation as you can see if you go too far you could consume many calories in excess.
Air Puffed Popcorn
There is a lot of difference in the way you prepare popcorn, since if you prepare it with oil you will add many additional calories, it is best to inflate it using hot air, for which there are special appliances to do it.
It is also important that to enhance the flavor you do not use high-calorie ingredients, for example instead of butter use cucumber juice, or jalapeños, you can also add a little salt in addition to sauce for snacks.
Try these 4 options of low calorie snacks and you life will be easier! You don’t have to feel hungry any more…
Nutritional content in 100 grams of hot air puffed popcorn: 387 Kcal, carbohydrates 77 grams, protein 12.9 grams, fat 4.5 grams. Apparently they contain a lot of calories, but the reality is that 100 grams of popcorn is a lot, so if you consume only half you could cut the calories and take away your craving.
Other foods that take away your hunger and do not make you fat
If the above foods are not enough, here I have for you a list of foods that will help you calm your hunger. It is very important that you are clear that you have to moderate your portions since everything in excess is harmful.
- Egg whites
- Low carb protein
- Fresh cucumber
- Greek yogurt
If in addition to food you would also like to know drinks that will take away your hunger, then read on.
Below you can find this excellent option to help you reduce hunger:
Drinks that take away your hunger
Some drinks help you eliminate hunger, the best of all is that they do not have calories. The most popular are: water, mineralized water, green tea, coffee and some infusions. Drink any of these drinks when you don’t want to starve, or add any extra calories to your body.
Drink a lot of water
Many times dehydration can be confused with hunger, for that reason when hunger wakes up, first drink a glass of water and wait a few minutes, you will see how hunger begins to calm down and you will be more hydrated.
Water always helps you to calm your hunger, but it can also help you feel satisfied with less food, so it is recommended that you always drink a glass of water before eating, this will help you feel full sooner.
Make sure you drink at least 8 glasses of water a day, as it will keep you hydrated and that reduces the chance that you will starve.
Similar to water it also helps you feel satisfied, with the difference that it is carbonated water; the bubbles will make you feel full even earlier than natural water would.
Drink green tea
Green tea does not contain calories; it has a delicious flavor in addition to providing you with many antioxidants and being thermogenic, so in addition to calming your appetite it also helps you burn the fat accumulated in your body. Make sure to take it alone without adding sugars, milk, or others.
Black coffee takes away your hunger
Coffee, in addition to having zero calories, provides you with a lot of energy, which is why it gives you a boost when you drink it in the morning, it is excellent to calm hunger, that is why it is widely used by people who carry out intermittent fasting.
Other drinks to satisfy hunger
There are other non-calorie infusions that you can consider, however before doing it, make sure it is, you can do it by checking their labels.
How to control hunger to lose weight?
These tips help you control hunger so you can lose weight, do the following: Change cardiovascular exercises for resistance exercises, eliminate junk food from your pantry, avoid leisure and stay entertained, use natural supplements to control appetite. Click here to know the best appetite suppressant with natural ingredients.
Prefer resistance exercises over cardio
Have you ever heard them say “I run because I’m fat, I eat a lot because I run”, because that is precisely what happens when you do cardio, you tend to be very hungry and overeat after running, especially they give you carbohydrate cravings.
That does not mean that doing weights does not make you hungry, of course you do get hungry, but the big difference is that with cardiovascular exercises you do not gain muscle and the more muscles you burn more calories.
But not only that, but with traditional cardiovascular exercises you only burn calories while with resistance exercises you continue to burn fat for 24 more hours and while your muscles seek to feed themselves to recover.
If you like cardio a lot, you could try interval cardio exercises, with these you not only burn calories during training but you continue doing it for 24 hours more.
Eliminate junk food from your pantry
There is nothing worse than having your pantry full of junk food, because when you are hungry you will surely go to eat a fried or a cookie, and once you eat one your appetite will be awakened even more by the addiction that we have to sugars and you will end up eating a complete package.
To avoid this when you refill your errand, avoid buying junk food and better make sure to bring some of the nutritious foods that we already mentioned above, so when you get hungry you will make sure to eat a healthy snack that does not have so many calories, it calms your hunger and keeps you satisfied.
Do activities that keep you entertained
When you are regularly doing nothing you start to think, worries, anxiety can enter you, that can lead to nervousness and suddenly you start to feel emotionally hungry.
This leads you to go to the fridge and start eating excess food, to avoid it it is better that you keep busy doing activities that you have pending, going for a walk to the park or finding a hobby with activities that you like.
Help yourself with natural supplements to suppress your appetite
Supplements to suppress appetite are an excellent option because with a simple pill you can help trick your brain so that you are not hungry. Always look for supplements that are natural to ensure that you don’t have any side effects.
The best weight loss supplements contain ingredients such as caffeine, chromium picolinate, nopal, among others. Click on the following link to see an excellent option.
Summary of how to trick your brain into not starving
It is possible to trick your brain in different ways to control your appetite and not go hungry, you can do it by changing your daily habits, with low-calorie foods that inhibit hunger, you can do it with calorie-free drinks, changing your exercise routine like this as well as supplements to control appetite.
I recommend you to read Tips for beginners without exercise.
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