How to diet to lose fat without starving

I just ate and I'm already starving…

Anyone who has dieted to lose fat probably knows well this (unpleasant) feeling.

It's normal. Especially for those who come from a stage of muscle mass gain, in which one eats a lot.

However, although it's normal to be hungry once in a while, if you're constantly having this problem, and thinking about your next meal, then something's wrong.

Unless you're getting ready for a competition, and in that case, good luck.

What can you do then?

Let's start with the basicand essential concepts, and then introduce some tricks you can use for times of difficulty. Because yes, they exist.

First, the diet

The most important thing is obviously the diet.

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A good diet, well structured and thoughtful, will not only give you good results, but reduce this problem in a very significant way.

If you're following a 5,000 calorie plan, but now with summer at the door, you want to eliminate fat quickly, moving on to a 2000 calorie diet is not a good idea.

The odds of that going bad are huge.

Don't make radical changes, make gradual changes.

The same applies to those who have now entered the gym.

If you've never followed a food plan, and if your food is based on fast food, it makes no sense to jump on to the chicken and broccoli boat.

It makes changes, yes, but realistic.

Changes that not only lead you to 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 learn more about the foods you should use.

Don't follow the diet of your friend who's been in the gym for five years, build your own.

Don't be too strict if you've never even paid attention to what you eat.

Good results can't be achieved in two weeks, so don't try to follow a plan that you know you won't be able to follow for long.

diet without starving

Number of meals

You have two choices to structure your fat loss diet.

Or you bet on a plan with lots of 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 calories and macronutrients to lose fat.

Use the method you like the most and give you the most control over your appetite.


Yes, you're on a diet to lose fat, but that doesn't mean you should eliminate the fat from your diet.

Lipids are essential to have good results. They are highly satiating and hormonally fundamental.

Choose well the fats you use, and of course, do not overdo the amount.

Each gram of fat has 9Kcal.

It gives priority to fats considered healthy, but also includes some saturated ones.

Solid Food vs. Smoothies

Solid food is more satiating than liquid shakes, and if you're having trouble controlling your appetite, reduce the number of shakes.

It's going to help.

Use more meat, fish and eggs to provide you with the protein you need.

They're sources of quality protein that fill your stomach more than liquids.

Fruit shakes?

Eat the fruit, chew it.

The shakes are excellent, but 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 use them intelligently.


Vegetables and more vegetables

In addition to betting on more solid food and less beaten, increases the consumption of vegetables.

Broccoli, spinach, cabbages, asparagus and more.

What are your favorites?

Use them.

They're high in fiber, low in calories, and they'll 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 mass, it is equally, or perhaps even more important for those who want to lose fat.


Sleeping little increases your appetite. (1) (2) (3)

This is due to several factors, but the main protagonist is called Leptin.

Leptin is the main hormone responsible for regulating appetite.

When you sleep a 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 failed crashes in your plan, and beyond.

Attention, this does not mean that you should hibernate.


Distract yourself

Standing still, bored and doing nothing ensures true battles with your appetite. After all, you're not doing anything, and eating is an interesting pastime.

Take up your time, distract yourself. Do something 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 drinks water.

When you're hungry, and there's still a little time before your next meal, drink some water. In fact, you drink a lot of water.

Keep a bottle of water with you all the time, it'll help you.

drink water

Coffee and tea

Water isn't 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 this desire 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's not a very good idea if you want to sleep.

You can also use Zero drinks, such as Coca Cola Zero, but it is preferable to use more antioxidant-rich tea and coffee than this type of additive-rich beverage.

Attention, the idea is not to drink a liter of coffee a day.


There are a few supplements that can help you control your appetite, and support your diet.

The best supplement to control appetite directly is 5-HTP, with some studies proving this. (4) (5) (6)

With 5-HTP you become more sated when you eat, and the urge to ingest sweets decreases.

As if that wasn't enough, it also improves sleep, and so it is one of the most interesting supplements when you want to lose weight.

Another interesting supplement is Tyrosine.

Tyrosine is another amino acid that can help control hunger, and makes a good synergy with coffee and tea due to caffeine.

It is also one of the precursors to thyroid hormones, which can help burn calories.

None of them work miracles, of course, but they help.

hunger diet supplements



Chew a sugar-free gum.

It's a basic trick, but it works.

Wash your teeth

Okay, we're getting to the end of the list of tricks, but in extreme cases… here's another tip.

It's 30 minutes to dinner, and you're starving.

After washing your teeth, as a rule, your appetite is low.

Unless you've been fasting for two days, in that case, it probably won't make much 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's 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 a lot of hunger, so your big concern should be that.

A diet to lose fat presents some difficulties, according to your goal, but it shouldn't be a daily torture, and if it's being for you, it's because you're probably doing something wrong.

Do you have any secret tricks that aren't on the list?

Leave it in the comments, don't keep it to yourself!

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