Diet to lose fat without starving… is it possible?
Anyone who has been on a diet to lose fat probably knows this (unpleasant) feeling well.
It's normal. Especially for those who come from a phase of muscle mass gain, in which they eat a lot.
However, although it is normal to feel hungry from time to time, if you are constantly having this problem, and thinking about your next meal, then something is wrong.
Unless you are preparing for a competition, in which case, good luck.
What can you do then?
Let's start with the basic and essential concepts, and then, introduce some tricks that you can use for moments of difficulty. Because yes, they exist.
First, the diet
The most important thing is obviously the diet.
A good diet, well structured and thought out, will not only give you good results, but reduce this problem in a very significant way.
The chances of this failing are enormous.
Do not make radical changes, make gradual changes.
The same applies to those who have now entered the gym.
If you have never followed an eating plan, and if your diet is based on fast food, it makes no sense to jump on the chicken and broccoli boat.
It makes changes, yes, but realistic.
Changes that not only lead you to have good results, but also to be consistent with your plan, at least in the medium term.
Take a look at our article what to eat to lose fat, to find out more about the foods you should use.
Do not follow the diet of your friend who has been in the gym for 5 years, build your own.
Don't be too strict if you never pay attention to what you eat.
Good results are not achieved in two weeks, so do not try to follow a plan that you know you will not be able to follow for a long time.
Number of meals
You have two chances to structure your diet to lose fat without starving.
Or bet on a plan with many meals, but with small amounts.
Or you use a plan with few meals, but more stuffed.
There is no big difference in terms of results, but there can be big differences in personal taste.
If you read our article on what to eat to lose fat, you know that the most important thing is the daily total of calories and macronutrients to lose fat.
Use the method that you like best and that gives you the most control over your appetite.
Yes, you are on a diet to lose fat, but that does not mean that you should eliminate fat from your diet.
You lipids are essential to good results. They are highly satiating and essential in hormonal terms.
Choose the fats that you use, and of course, do not overdo the quantity.
Each gram of fat has 9Kcal.
Gives priority to fats considered healthy, but also includes some saturated ones.
Solid Food vs Shakes
Solid food is more satiating than liquid shakes, and if you're having trouble controlling your appetite, reduce the number of shakes.
Use more meat, fish and eggs to provide you with protein you need.
They are quality sources of protein, and they fill your stomach more than liquids.
Eat the fruit, chew it.
The shakes are excellent, but they are usually much less satiating than a good steak, and what can be an advantage in diets for weight gain, becomes a disadvantage when the goal is to reduce calories.
This does not mean eliminating protein shakes, not least because they are excellent sources of protein, but using them intelligently.
Vegetables and more vegetables
In addition to betting on more solid food and less shakes, the consumption of vegetables increases.
Broccoli, spinach, sprouts, asparagus and more.
What are your favorites?
They are high in fiber, low in calories, and will allow you to fill your stomach and keep your appetite under control.
They are also rich in vitamins and minerals, which in diets to lose weight, in which you consume less food, is a huge asset, and avoids possible deficiencies.
If sleep is essential for those looking to gain muscle, it is equally, or perhaps even more important for those who want to lose fat.
This happens due to several factors, but the main protagonist is called Leptin.
Leptin is the main hormone responsible for regulating appetite.
When you sleep little, the levels of this hormone decrease, and it becomes much more difficult to control hunger.
In addition, not getting enough sleep affects your cognitive ability, increases stress levels and leads to mistakes in your plan, and beyond.
Attention, this does not mean that you should hibernate.
Standing still, bored and doing nothing guarantees you real battles with your appetite. After all, you're not doing anything, and eating is an interesting pastime.
Take up your time, get distracted. Do anything productive, go for a walk, walk the dog.
Anything but thinking about the next meal.
The busier you are, the less likely you are to think about food.
Water, lots of water
Water is one of your greatest allies when you want to keep hunger under control.
Between meals drink water.
When you are hungry, and there is still some time left until your next meal, drink water. In fact, drink a lot of water.
Keep a bottle of water always with you, it will help you.
Coffee and tea
Water is not the only liquid that can help you control your appetite. In fact, coffee is more effective in this task.
Try drinking a coffee or tea, preferably one with caffeine, to reduce that craving for the next meal.
Black tea and green tea are good options.
Do not use sugar.
Of course, this trick only works during the day and / or afternoon, because at night it is not a very good idea if you want to sleep.
You can also use zero drinks, such as Coca Cola Zero, but it is better to use more tea and coffee, which are rich in antioxidants, than this type of drinks, which are rich in additives.
Attention, the idea is not to drink 1 liter of coffee a day.
There are some supplements that can help you control your appetite, and support your diet.
Like 5-HTP you get more satiated when you eat, and the craving for sweets diminishes.
As if that were not enough, it also improves sleep, and for this reason, it is one of the most interesting supplements when you want to lose weight.
Another interesting supplement is Tyrosine.
THE Tyrosine it is another amino acid that can help control hunger, and it makes a good synergy with coffee and tea due to caffeine.
It is also one of the precursors for thyroid hormones, which can help burn calories.
None of them works miracles, of course, but they do help.
Chew a sugar-free lozenge.
It's a basic trick, but it works.
Okay, we’re reaching the end of the list of tricks, but in extreme cases… here’s one more tip.
Thirty minutes to dinner and you're hungry.
After brushing your teeth, your appetite usually drops.
Unless you've been fasting for 2 days, in that case, it probably won't make much of a difference.
This article was written for several hours in a row, without eating, and using several of the tips that are in this article.
Yes, it is true, these little tricks were put to the test before they were published online.
Attention, the purpose of this article is not to prepare you for a hunger strike, but to help you lose fat without getting miserable in the process, and to have some tricks for when hunger decides to upset you.
Once again, a well-planned fat loss diet avoids too much hunger, and therefore, your biggest concern should be that.
A diet to lose fat presents some difficulties, according to your goal, but it should not be a daily torture, and if it is being for you, it is probably because you are doing something wrong.
Another article that can help you is our How to make your diet easier to follow.
Do you have any secret tricks that are not on the list?
Leave it in the comments, don't keep it just for yourself!