Remaining adherent to a low-calorie diet plan requires a great amount of self-discipline. Why diet then? Is not the quality of macros and calories more important than quantity? Of course calories are not equal; however they do count regardless of what common wisdom dictates. Calories, both the quality and quantity, are important when designing a diet plan.
Energy (Calories ) in = Energy ( Calories) out + Changes in body stores.
Observing the above equation we find all energy must account for something. So a key principle in order to change our body stores assuming the goal is weight loss involves eating less than the energy we burn.
Dieting or eating less is a must when weight loss is the goal. However my discussion today is not to be centered on the misconception about calories not counting, rather to provide a solution. At the beginning of this post we stated an important quality necessary for success in our dieting endeavors is self discipline. The reason why is simply because hunger is uncomfortable. It turns off hormones that support satiety, affects our mood, and psychologically challenges us in ways we are not yet accustomed to.
Being psychologically ready for this level of discomfort, requires a reconditioned mind that better adapts the second time, simply the more we exercise self-control the easier it becomes. If this is only your first time I’ve provided a list of solutions to better help you quickly adapt to dieting and remain adherent.
Fiber is a non-digestible complex carbohydrate. Soluble and insoluble both promote healthy bodily function. During dieting phases fiber has the ability to provide a dietary bulk, causing you to eat fewer calories, and improving satiety. Eating a higher amount of fiber will even provide sustained energy by controlling insulin release and blood sugar, also beneficial during dieting. If fat-loss is your goal the bulk of your diet should be made up of vegetables, legumes and fruits.
2. Protein and Fat
Both high amounts of protein and moderate amounts of fat have been shown to decrease hunger over a long-term period. Protein has a higher thermic effect, in other words it needs energy (calories) to digest and promotes hormones that better suppress appetite such as controlling insulin release. Dietary fat compared to its counter parts carbohydrates may have a lower thermic effect but research supports its ability to increase satiety during diet phases.
3. Diet soda
There does resolve a dispute on both sides of research whether diet sodas, has a direct correlation in damaging body composition and causing disease. As for me and my clients including research has shown no effect on blood sugar and insulin. Rather Diet soda in moderation due to its carbonation has positively helped with adherence, by providing satiety, and as keeping us full.
There does lay a warning and that warning is most products claiming calorie or sugar free is not. Like that of sugar alcohols’ found in most products and chewing gum still has a calorie count while still being a carbohydrate. If a high consumption of these is taken in it will affect fat loss results, in a negative way. Beware of ingredients such as maltodextrin, dextrose, sugar alcohols etc. Use sparingly.
4. Appetite suppressants.
Naturally suppressing your appetite in my opinion should be done psychologically. Developing mental muscles so to speak, by exercising self-control on a consistent basis, this will fare much better long-term. But if you do not have the mental strength yet, appetite suppressants can be an arsenal in your war for fat-loss. Thermogenics contain high amounts of caffeine, amino acids and herbs that contribute to suppression of appetite. Specifically anything that causes an increase in metabolic rate, medications, supplements and drugs suppresses appetite.
Everyone acknowledges that exercise suppress our appetite. Low intensity exercise such as jogging, walking and swimming that involves long duration bouts increases hunger. Moderate-high intensity exercise begins to suppress appetite by using body fat as an energy source. Use body fat as an energy source during exercise rather than carbohydrates which in turn cause appetite hunger to increase.
6. Regulation not Restriction
Psychologically when we are scarce of a specific food that is an insufficient amount when in demand of food, we react with unethical behaviors. How can we be in scarcity if we have an abundance of food? By restricting ourselves of foods we mentally tell are brains it is scarce of that specific food. If I tell you, you can’t have something you will only want it more, it’s human nature. Restriction has often been contributed to unethical behaviors such as binging.
Rather than restricting yourselves of specific foods, or claiming a food as strictly off-limits, allow a deviation from your long-term diet plan. Under most circumstances, eating something especially a food you enjoy will not do much harm to your body composition goals assuming you don’t go wild.
To assure you succeed while still eating foods not diet friendly, you must regulate the specific foods that are off-limits. Using regulation is saying more no’s to the late night dessert, cookies, and pizza than saying yes, perhaps a no-yes ratio of 90/10, 80/20 each consecutive week.
There you have it, 6 ways to help control hunger. Good luck, if you have question feel free to comment and I will gladly help. If you see other ways I may have missed and feel is important in your diet phases please comment, I would love to hear what has personally helped you and add to my tools for dieting success.