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Fat Loss Diet Hunger: Dealing with the Issue of Feeling Hungry While Following a Fat Loss Diet Plan

  Feb 10th, 2012

hungry manOne of most common complaints people have while dieting to lose fat is that they’re always hungry.


This fat loss diet hunger leads many of them to use their incessant hunger as an excuse for not following through with committing to their fat loss diet and eventually successfully losing all of their unwanted body fat.


I know all about being hungry while cutting body fat. In fact, as I write this, I’m only eating about 1,500 calories per day and my body is definitely letting me know about it!


What you have to get through your head is that hunger isn’t always a bad thing. In fact, for someone who desires to lose body fat, hunger is usually a good thing, as it’s an indication that your body is in a state of caloric deficit – which is exactly what you need to lose fat!


Feeling hungry while dieting for fat loss is perfectly normal and isn’t anything to worry about. Unless you’re using some kind of extreme caloric deficit dieting technique, which is never the right answer for reducing body fat because it’ll cause you to lose muscle mass as well.


The right way to shed body fat is by maintaining a slight caloric deficit and making minor adjustments to your daily caloric allowance when necessary. I’ve provided detailed instructions on how to start following such a fat loss nutrition plan within the following article:


Eating to Lose Fat Without Losing Muscle Mass


Back to the issue of hunger…


Assuming that you’re not using some kind of diet that uses extreme calorie restrictions, hunger is simply an aspect of cutting fat that you’ll have to deal with. There are some things you can do to mitigate your feelings of hunger (more on this in a moment), but feeling hungry should never be an excuse to give up on your goal of getting lean, fit and healthy.


Every person that’s ever gotten rid of a considerable amount of body fat has done so while feeling some magnitude of hunger.


You’ve probably heard the expression, “Pain is fear leaving the body”. Well, I like to tell myself that hunger is excess fat leaving the body. And as long as you are maintaining a slight caloric deficit to cut fat, that’s exactly what’ll be happening.


The next time you’re feeling hungry while following a structured nutrition plan to reduce body fat, remind yourself of your goals, think about how incredible you’ll feel after reaching your goals and get over it. As long as you aren’t starving your body, your hunger is not going to kill you – only make you look and feel better.


Actually, your body will slowly get used to receiving fewer calories over time, and your feelings of hunger will gradually subside.


Now that I’ve hopefully convinced you that hunger is never a reason to give up on your goal of getting a body that you can be proud of, I want to share with you a few “tricks” that I use to help make dealing with my hunger a little easier…


Ways to Reduce Your Hunger While Cutting Fat

Eat a “Hunger Recovery” Meal

After 3 or 4 days of following a restricted calorie diet, your feelings of hunger will usually start to get a little more intense. Allowing yourself to eat a higher-calorie meal (also known as a cheat meal) is a great way to reduce your hunger and mentally relax from following your nutrition plan.


I wouldn’t recommend eating a “cheat meal” more than once every 3 or 4 days because anything beyond that will significantly impact your weekly fat loss results. Also, don’t see this as an opportunity to gorge yourself and eat until you’re stuffed.


Instead, use this as an opportunity to eat a healthy sized meal with a decent amount of carbohydrates. The carbs will serve to replenish your glycogen reserves, which will aid in fueling your workouts, so you can maintain a high level of intensity.


After enjoying this “recovery meal” you should immediately get back on track with following your normal fat loss diet plan for your very next meal.


Eating a “recovery meal” will not only stave off your hunger for the first couple of hours following that meal, but can actually help to reduce your hunger for as long as a day or two afterwards.


Eat Often to Reduce Fat Loss Diet Hunger

Eating often is a concept that’s lost on most Americans. We like to eat 3 big meals a day and usually don’t schedule much time for eating in our daily schedules.


It’s no wonder fast food joints are booming with customers despite the known health risks associated with regularly eating at such places.


Taking a few minutes every 2 or 3 hours to treat yourself to a smaller-portioned meal is an effective way to keep yourself from stuffing your face 3 times a day and will also aid in promoting fat loss.


Eating every 2 or 3 hours will help you to not feel hungry for prolonged periods of time because you’ll be providing your body with food soon after your hunger starts to set in. Also, eating frequent small meals is also beneficial for boosting your metabolism as well.


Instead of having to deal with feeling hungry for several hours between meals, try eating every 2 or 3 hours to help ramp up your metabolism and ensure that you’ll only have to cope with the feeling of being hungry in short spurts.


Knowing that you’ll get to eat after just a couple of hours will help make times of feeling hungry much more bearable as you’ll know that your next meal is not far off.


Eat More Vegetables

Green vegetables like broccoli, celery, green beans, peas and salad are all wonderful options for filling your belly without packing on a ton of additional calories.


If you find yourself feeling really hungry throughout the day, try integrating some of these healthy side items into your meal planning as a way of enabling you to eat more substance without cheating on your daily caloric allowance.


In addition, certain green vegetables have also been shown to naturally increase the body’s testosterone production. It’s common knowledge that higher testosterone levels lead to faster fat loss. So, adding some broccoli to a meal or two each day can only serve to benefit your long-term fat loss results.


Have a Cup of Coffee

One of the properties of coffee, and just about every other stimulant, is that it acts as an appetite suppressant. When eating for fat loss, there are a couple of times each day in which my hunger tends to be worse than others, and drinking a cup of black coffee works really well at reducing my hunger at these times.


If you’re consistently feeling hungry at a certain time throughout the day, plan to have a cup of coffee (or tea) handy to help keep your hunger at bay.


Never Let Hunger Be Your Excuse for Giving Up On Your Diet

While the tips provided above will help to reduce your hunger, they’ll likely not eliminate it completely. Understanding from the outset that a certain amount of hunger is just something that you’re going to have to deal with for a while in order to reach your fat loss goals can mean the difference between fat loss success and failure.


Feelings of hunger are most intense during the first couple of weeks after starting a fat loss diet and tend to get easier to deal with over time as your body gets over the initial shock of caloric deprivation.


Don’t let feeling hungry keep you from getting the lean, defined, toned and ripped body that you’ve always wanted. Nothing worth attaining in life is easy, and hunger is a surmountable hurdle that prevents people from transforming their bodies, and getting a physique that they can be proud of.


The next time you’re feeling hungry while dieting for fat loss, remember that hunger is a necessary evil for anyone that’s truly serious about getting significant fat loss results. If you can do this, your body will eventually thank you for your discipline, and I promise that you won’t regret it a few short months from now.


Never again allow fat loss diet hunger to be your excuse for giving up on your desire to transform your body!



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