If you’ve ever dieted down for a show or just a summer cut, you’ve most likely experienced the hunger pangs associated with a restricted calorie intake. It ruins your day like a mother fudger.
You have your meals, and 10 minutes later you’re feeling hungry again. An hour later you transition into being hangry. That’s just how the diet life is. You eat, you stay hungry.
Now, what if you’re still constantly feeling hungry, even though you’re not in a caloric deficit? You’re eating all the protein, carbs, and fats but somehow you still feel hungry as?
There could be three probable reasons behind this, and we’ll cover each of them to help you ease your dietary sufferings.
1. You Aren’t Drinking Enough Fluids
Humans need a fair amount of fluids each day for proper bodily and cognitive functions. On average, men should drink about a gallon of fluids a day and women should drink around 12 cups (96 ounces).
However, when you’re lifting, the game changes entirely, For every 15 minutes that you spend working out, you should drink at least 5-8 ounces of fluid. That fluid should be added on top of the gallon.
Say you’re working out for an hour, you should consume another 20-32 ounces along with the average recommendation of fluid intake.
However, it’s recommended to consume water over other forms of fluid to fight against the feeling of hunger, especially if you’ve just eaten. Although, coffee does help fight against hunger pangs.
So, what’s the solution here?
Keep a water bottle nearby at all times. Get into the habit of taking a sip of water every few minutes and eventually you’ll be taking sips without knowing it.
If you feel really hungry after each meal, try consuming around 12 ounces of water before and after your meals so that your brains gets the ‘message’ that you’re full.
2. Not Consuming Enough Fiber
Fiber is an often overlooked aspect of a meal plan. We usually set up our macros so perfectly but fail to plan out our fiber intake. Our bodies need fiber just as much as it does protein and the other macros.
Men need an estimated 38 grams and women 25 grams of fiber a day, along with our macro intake.
Along with its other benefits, fiber can act as a real good appetite suppressor. And getting the recommended fiber intake each day isn’t as hard as you think it is.
A surefire way of adding more fiber to your diet is to swap all of the white carbs in your diet for brown carbs. Adding flaxseed to your meal plan will boost your fiber intake by quite a bit.
One tablespoon of flaxseed provides 3 grams of fiber.
3. Not Eating Enough Vegetables
Yeah, I know that you’re probably eating broccoli with your chicken and rice, but that alone isn’t going to cut it.
When we say “vegetables”, we mean leafy greens, bright orange, red, and yellow veggies too. Vegetables have an appetite-suppressing effect because of all the water and fiber that it contains.
And not to mention that they are very low in calories.
Try having a minimum of three servings of vegetables a day to aid with your fiber intake and to also help keep you fuller for longer.