Drying allows you to lose body fat without losing the muscle gains, in other words, the muscle mass acquired during mass gain. For this, its principle is simple: like any diet to lose weight, or lose fat, it is based on the caloric deficit. But it is clear that the more we lower our calories, the more hunger is felt.
How to diet without being hungry?
If you want to go on a diet, it is essential to prepare yourself physically and psychologically for the caloric restriction. A weight loss program is usually done after a muscle mass gain or when we are overweight. To lose fat, it is necessary to follow a program that combines diet and weight training or sports training.
Also, you have to prepare yourself mentally, because you have to avoid compulsive cravings when you are hungry. Your body will need a little time to adapt, but sometimes it is possible that you will break down. If this is the case, it is quite possible that you will not be able to stop eating. This is mainly due to the frustration caused by the diet. We will therefore list below the effective appetite suppressants.
So how do you stop being hungry?
Here are some tips to never go hungry when you're on a diet.
1 - Drink water
If keeping your body hydrated is good for your overall health, drinking plenty of water also helps control your hunger. You can also add some mint leaves or lemon to your water for extra flavor. This will keep you going until your next meal or snack. If you're worried about not being able to control your hunger when a meal arrives, drinking a glass of water before eating can help.
2 - Eat at regular intervals
To avoid hunger, you will need to eat at regular intervals. Most athletes on a fat loss diet increase the number of meals by eating five or six meals instead of the usual three large meals.
So, calories must be distributed accordingly. They must regularly take snacks or snacks to not succumb to hunger. For example, you can keep your 3 main meals by lowering the calories and add a snack at snack time and a small snack before going to bed. During these small meals, you can eat fruit, Greek yogurt or even some oilseeds (walnuts, hazelnuts, almonds).
3 - Eat more fibre
Vegetables are low-calorie, yet nutrient-rich foods that also contain a lot of water, as well as fiber and vegetable protein. Fiber is very important in a diet for a dry person. It's what will slow down your digestion and make you last longer by filling your stomach. You should not forget to include them in your diet for fat loss. Include grapefruit in your diet, it is rich in fiber and is an effective appetite suppressant.
Here are 4 other high-fiber foods: lentils, broccoli, raspberries and apples.
4 - Don't forget the proteins
Vegetables are good, but don't forget about proteins. Favour lean meats such as chicken breast or fish. Don't forget that losing fat while keeping your muscle mass is the best way to lose weight.
Of course consuming too much protein is not recommended either. This is why your food plan must be calculated with great precision.
5 - Take your time to eat
Eating slowly improves digestion. It also limits the volume of what we eat. It takes 20 minutes for your brain to tell you if your stomach is full. If you take longer than 20 minutes to eat your meal, you may not finish your meal.
6 - Try natural appetite suppressants
Favour natural appetite suppressant foods to keep you full with a snack are a good way to avoid hunger.
Here are 3 examples of appetite suppressant foods:
- Grapefruit, a good antioxidant that will reduce your hunger.
- Almonds are a good appetite suppressant but be careful not to overdo it. A dozen almonds are enough because their consumption can quickly increase the calories.
- Egg whites are also an appetite suppressant. For example, you can whip up egg whites with 2 or 3 drops of stevia and bake them in the oven as meringues, which will fill your stomach and taste good. In order not to waste and not to have to separate the whites from the yolks, here is what you can use: Liquid egg white
7 - Spices to include in meals
Who said that dieting always means tasteless food?
Once called treasures of the Orient, spices will revive your dishes.
Eating spices also helps to lose fat: Ginger, for example, is a good natural fat burner and cinnamon, an appetite suppressant and blood sugar regulator.
Here are some interesting spices:
Paprika or chili pepper according to your taste, turmericcumin, curry or ginger powder.
And especially when you follow a specific diet for fat loss, it is essential to give taste to your meals because it is obvious that after a few weeks, you can quickly get bored. Do not hesitate to add parsley, coriander, thyme or even herbs de provence.
However, be careful not to put everything and anything in your dishes, 1 or 2 spices are enough. With a large choice, it is up to you to vary.
8 - Drink green tea after meals
Green tea is excellent for drying. This method has been used by the Japanese and Asians for a long time. It is best to drink tea plain or with a little stevia because adding sugar to your tea will ruin all your efforts to keep up with the macros and calories of your diet.
9 - Food supplements
To maintain your form, and fight against hunger, you can include food supplements in your diet. However, do not forget that these are not miracle products and that if you do not make an effort on diet and training, you will not get any results.
For example, 5-HTP has several functions:
- Promotes good rest
- Improves mood and mental focus
- Improves cognitive skills
- Regulates appetite
If you wish, you can use this one: 5-HTP
Glucomannan can also be used as a supplement as part of a low-calorie diet (a daily intake of 3 g is sufficient). It produces a swelling effect of the fibre which delays the emptying of the stomach and therefore causes a faster feeling of satiety which inevitably leads us to eat fewer calories.
Spirulina is a superfood used around the world as a supplement for appetite control and also for general health. It is a low calorie seaweed containing a lot of protein. It is bluish-green in color and the best known we consume is called spirulina platensis. The powder can be mixed with your morning oatmeal.
If you want to know more : What is the use of spirulina in bodybuilding?
10 - Try 0 calories
Zero calorie drinks can also help you in your diet. Choose drinks such as Perrier, Lacroix or Sparking Ice, but avoid zero-calorie sodas as much as possible. For those who do not like to drink plain water, you can take these drinks in addition or as mentioned above add mint leaves or lemon to your natural water. Otherwise you have Prozis Protein Lemonade
In 0 calorie, we can also find syrups and sauces like Pancake, Ketchup or salad dressing which are almost without calories but be careful that it is for the drinks or sauces mentioned above, it should not be abused. Indeed, some of them may contain chemical components that are not very good for your health, so consume them with moderation.
DISCOVER MY E-BOOK OF RECIPES
Other useful tips
Food is the basis of the dryness and to lose weight durably, new eating habits will have to be put in place.
Take the time to eat before you go shopping, not after. You risk buying a lot of products that you want at the time and this is a risk of cracking when you rebalance your diet.
During the dry period, it is essential to do some physical activity. Don't forget that your weight training sessions can make you tired and that's normal. It is important to rest after expending energy. When you dry out, your body will be more tired than usual. However, it is not advisable to sleep hungry. Make sure you have a light, high-fiber snack, wait a few dozen minutes and get enough rest. Consuming sleep supplements can help (the 5 HTPIn addition to its effect on satiety, it also plays a role in making you sleepy.)
Playing sports like cardio can also work up an appetite in some people. Therefore, doing too much cardio can hinder your progress. So do it in moderation.
That's why it's essential to follow all these tips that put together will help you in your goals of lean and fat loss.
Feel free to use your imagination and create your own slimming recipes with balanced meals:
With some low calorie foods, you can cook healthy and low calorie meals. For example with konjac (paste or miso soup).
Need calibrated nutrition?
Finally, it is recommended that you eat your meal (or snack depending on the time of your workout) one hour after your workout.
With all these techniques, you will be able to eat until you are full and overcome your cravings.
If you also have tips to fight hunger, not mentioned in this article, please share them in the comments.
In addition to this very interesting article, you can also watch the video that corresponds to the article:
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