Diet to lose fat without starving? is it possible?
Anyone who has ever been on a diet to lose fat is probably familiar with this (unpleasant) feeling.
It's normal. Mainly for those coming 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're preparing for a competition, in which case, good luck.
What can you do then?
We'll start with the basics and essentials, and then introduce some tricks you can use for times of difficulty. Because yes, they do exist.
First, the diet
The most important thing is obviously the diet.
A good, well-structured and thought-out diet will not only give you good results, but will also significantly reduce this problem.
If you are following a 5000 calorie plan, but now with summer around the corner, you want to lose fat quickly, switching to a 2000 calorie diet is not a good idea.
The odds of this backfire are huge.
Don't make radical changes, make gradual changes.
The same applies to those who have just joined the gym.
If you've never followed an eating plan, and if your diet is based on fast food, it doesn't make sense to jump into the chicken and broccoli boat.
Make changes, yes, but realistic.
Changes that not only lead 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 find out more about the foods you should use.
Don't 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'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 a long time.
number of meals
You have two options to structure your diet to lose fat without going hungry.
Or bet on a plan with many meals, but with small amounts.
Or use a plan with fewer meals but more stuffed.
There is no big difference in terms of results, but there can be big differences in terms of personal taste.
If you read our article about 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 doesn't mean you should eliminate fat from your diet.
You lipids are essential to get good results. They are highly satiating and hormonally essential.
Choose well the fats you use, and of course, do not exaggerate the amount.
Each gram of fat has 9Kcal.
gives priority to fats considered healthy, but it also includes some saturated.
solid food vs smoothies
Solid food is more filling 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 protein sources, and they fill your stomach more than liquids.
Eat the fruit, chew it.
Shakes are excellent, but usually much less filling than a good steak, and what can be an advantage in weight-gain diets 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 wisely.
Vegetables and more vegetables
In addition to focusing on more solid food and less shakes, it increases the consumption of vegetables.
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 mass, it is equally, or perhaps even more important for those looking to lose fat.
This happens due to several factors, but the main protagonist is called Leptin.
Leptin is the main hormone responsible for appetite regulation.
When you don't sleep much, the levels of this hormone decrease, and it's much harder to control your hunger.
Furthermore, not getting enough sleep affects your cognitive ability, increases stress levels and causes you to make mistakes in your plan, and more.
Attention, this does not mean that you should hibernate.
Standing still, bored and doing nothing will ensure you have real battles with your appetite. After all, you're not doing anything, and eating is an interesting pastime.
Take your time, distract yourself. 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 at bay.
Between meals, drink water.
When you're hungry, and there's still time until your next meal, drink some water. In fact, he drinks a lot of water.
Keep a bottle of water with you at all times, 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 coffee or tea, preferably one with caffeine, to reduce this 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's not a very good idea if you want to sleep.
You can also use zero drinks, like Coca Cola Zero, but it is preferable to use more tea and coffee, rich in antioxidants, than this type of drinks, 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.
With 5-HTP you are more satiated when you eat, and the desire to ingest sweets diminishes.
As if that wasn't enough, it also improves sleep, and that's why it is one of the most interesting supplements when you want to lose weight.
Another interesting supplement is Tyrosine.
THE Tyrosine is another amino acid that can help control hunger, and synergizes well with coffee and tea because of the 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.
Chew a sugarless gum.
It's a basic trick, but it works.
Okay, we're coming to the end of the list of tricks, but in extreme cases? Here's one more tip.
It's thirty minutes to dinner and you're starving.
After you brush your teeth, your appetite usually goes down.
Unless you've been fasting for 2 days, in which case it probably won't make a big difference.
This article was written for several hours straight, 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 being 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 piss you off.
Once again, a well-planned diet to lose fat avoids a lot of hunger, and therefore, that should be your main concern.
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.
Another article that can help you is our How to make your diet easier to follow.
Do you have any secret tricks that aren't on the list?
Leave it in the comments, don't keep it to yourself!