1. How to
deal
witH
dietary
cHanges

2. Eat More Lean Protein
While dietitians continue to
squabble over whether
carbohydrates or fats are more
filling in the short-term, the
data is actually clear: protein
beats them both out.
Increasing amounts of research
has shown that higher protein
intakes help blunt hunger.

3. Eat Fruit
The fructose component of
fruit works to refill liver
glycogen and folks who
include a moderate
amount of fruit in their
weight loss diets often
report feeling much less
hungry. Oh yeah, eat
whole fruit, stay away
from fruit juice.

4. Eat More Fiber
Fiber can help with hunger
in at least two ways.
Physical ‘stretching’ of the
stomach is one of many
signals about how much
food has been eaten; when
the stomach is physically
stretched the brain thinks
you’re full. Basically, mom
was right, eat your
vegetables.

5. Eat (At-Least) Moderate
Amounts of Dietary Fat
Research has shown that
moderate fat diets
improve adherence to
dieting. Taking dietary
fat much lower than 20-
25% of total calories on
a fat loss diet is good.
In some cases (such as
very low-carbohydrate
diets), it may be higher
than this.

6. Exercise
Basically, through myriad
overlapping mechanisms,
exercise has the potential
to increase hunger,
decrease hunger or have
no effect. On the other
hand, some people can get
a blood glucose crash
with exercise and this
can stimulate hunger.

7. Consider Intermittent Fasting
(IF’ing)
IF’ing is a current
dietary trend that, while
exact definitions vary,
basically refers to a
pattern where someone
fasts for some portion of
the day (perhaps 16-20
hours) and eats most of
their food during a short
‘eating period’.

8. Use Appetite Suppressants
The history of diet drugs
is a mixed bag but, for
the most part, diet drugs
have fallen into one of
two major categories:
metabolic enhancers and
appetite suppressants.
Sometimes the drugs do
both.

9. Be more Flexible Towards Your
Dieting
Strategies like free meals
(non-diet meals, preferably
eaten out of the house),
refeeds (extended periods
of deliberate high-
carbohydrate consumption)
used. It keeps people from
falling into the rigid
dieting trap that,
invariably, backfires.

10. Suck it Up or Stay Fat
Every dieter is faced
with a fundamental
choice “What’s more
important to him, losing
weight, or eating this
food?” one way of
dealing with food
cravings is to include
them in the diet in a
controlled fashion.

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