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How to reduce hunger while dieting
How to reduce hunger while dieting
Carbon Diet Coach avatar
Written by Carbon Diet Coach
Updated over a week ago

Are you starting to feel a little more hungry than usual?

We want to say that it's completely normal to feel some hunger while dieting, so don't feel like you are alone. You can't expect to feel full all the time and lose weight. Sometimes you need to get uncomfortable to make a change!

Here are 7 strategies to decrease hunger and make sticking to the diet more manageable.

Strategy 1: eat filling foods

Food choice is a huge contributor to being hungry when dieting. A high-volume diet will allow you to eat more food, which will help you feel more full.

You might be asking - what makes a food high-volume? Foods that take up a lot of space but are low in calories would be considered high-volume foods. Here is an excellent example of high-volume vs. calorie-dense food choices.

Strategy #2: fiber is your friend

Fiber is a valuable resource for limiting hunger while dieting. Focus on fiber-rich whole foods and aim for 14g for every 1000 calories you consume. We recommend being as consistent as you can with your fiber intake to help reduce weight fluctuations.

You can track your fiber intake in Carbon by tapping "Nutrients" on the diary screen of the app.

Strategy #3: find your meal sweet spot

Have a regular meal schedule and don't have too many meals. This one is huge! If your eating is all over the place or you have too small of meals, it can increase hunger. Stick to a regular schedule and aim to eat 3-5 protein-rich meals per day spaced out evenly.

Strategy #4: take your time

Shoveling food in your face like a competitive eater is not a great strategy. We get it; you're hungry, but you will be much better off if you slow down. Take your time with each meal, enjoy a few more chews, and talk between bites with friends and family.

Strategy #5: increase your activity

Increasing your activity levels can go a long way to help with hunger. Here's how.

• It can be a distraction from your hunger

• It can take up some time between your meals

• It will allow you to diet on higher calories

Strategy #6: don't leave your water bottle at home

When being in a deficit, it's important that you drink enough water. Being dehydrated is often confused with being hungry. Having a glass before each meal will help you feel full sooner, which may help you to eat less overall.

Strategy #7: keep yourself busy

If your mind only focuses on your hunger or next meal, you will only be driving into that hunger further. Instead, find ways to stay busy. ⁠If you know your hunger typically hits around the same time each day, schedule some time for a walk. Are the weekends challenging for you? Find a hobby or work on a project. The busier you are, the better!

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