Cutting calories and usually in the form of complex carbohydrates is part of dieting. As the diet progress, you progress with lower body fat levels but in order to maintain this you usually need to decrease calories a little! Hunger is very painful, mentally, because you find it hard to concentrate if you are hungry. This article is necessarily discussing cravings as that would be a reactive measure; instead this is a proactive guide to hopefully prevent hunger setting in as you decrease your calories!
Not literally, but slowly increase your intake of healthy fats! As your carbohydrate intake drops your body is going to want something else to use as energy. Muscle tissue is often broken down by the body when there is a lack of carbohydrates. To prevent this from happening, take on more healthy fats from sources such as almond butter, peanut butter, Udo’s Choice Oil and even low fat cottage cheese. These fats will help slow down the rate at which your body burns calories, which means you should feel fuller for longer! It can sometimes be a good idea to have a tablespoon of almond butter 2-3 times a day between meals before any feelings of hunger even have time to kick in! I would also advise switching your diet slightly to have one more ‘red meat’ meal or ‘white fish’ meal instead of chicken for example, due to the higher fat content.
Protein, protein and more protein!
Some people are very obsessed with calorie counting, I am more ‘’obsessed’’ with what the calories are I am putting into my body. Never have I counted my calories on a diet for the simple reason that certain calories affect your body differently. Eating 2,000 calories a day of just protein or 2,000 calories a day of fast acting carbohydrates is going to have a very different impact on your fat levels! Of course protein has a calorie content, but the body doesn’t store protein as fat, or at least to any significant levels! Therefore as your complex carbohydrates come out of your diet, up your protein intake purely to ensure your portions remain fulfilling! If you normally have 180g of chicken with a meal, as your complex carbs come out up that to 220g of chicken for example. This won’t stimulate fat gains in my opinion! If anything it will just increase your rate of recovery, whilst boosting your natural level of protein synthesis!
I’m not banging on about the environment here, I am telling you to eat lots of greens! Broccoli is a fantastic source of fibrous carbohydrates which you can eat more or less guilt free. If you were to eat 100g each meal you probably wouldn’t gain any body fat, in fact I would say this would stimulate fat loss. Due to the high water content of broccoli and the low calorie content, you probably burn more calories eating and digesting it than it puts into you! However, greens are fantastic for keeping you full and the psychological factor of eating ‘’lots’’ really helps!
Dehydration is a very common cause of hunger! When you feel hungry it could in fact be that you are just low on water! Therefore this is another reason why you should remain hydrated at all times to help prevent the onset of hunger!
Supplements such as creatine, NO boosters and fat burners can really help keep your energy levels high as you diet. This is so important because you cannot afford to allow your energy levels to drop too much because your intensity in the gym will really suffer, leading to poor gains!
There are 5 solid actions which you can take immediately to help keep your energy levels high whilst dieting and to prevent hunger from setting in! I am speaking from experience because as you know I right in the middle of a 12 week transformation, which reminds me, I have to go an EAT!!!!!