4 Ways To Manage Cravings During a Calorie Deficit

Managing a calorie deficit can be a challenging aspect of any weight loss or fitness journey. Hunger pangs and cravings are common side effects, but they don't have to derail your progress.

Here are four scientifically-backed strategies to help you remain full and curb cravings while maintaining a calorie deficit.

Prioritize Protein-Rich Foods for Breakfast

According to Healthline, Your body uses much more calories to metabolize protein (20-30%) than carbs (5-10%) or fat (0-3%) ( 4 ). This means you burn more calories by eating protein than by eating carbs or fat. In fact, a high protein intake has been shown to result in an extra 80 to 100 calories burned each day ( 8 , 28 , 29 ).

So, starting your day with protein—eggs, Greek yogurt, or a quality protein shake—can help keep you feeling full for hours.

Increase Your Vegetable Intake

Vegetables are low in calories but high in volume, which can help you feel full due to their high water and fiber content.

It was also mentioned in Harvard T.H Chan that foods shown to be associated with weight loss were vegetables, whole grains, fruits, nuts, and yogurt.

Hydration Is Key

Thirst is often mistaken for hunger. Individuals who stay adequately hydrated tend to consume fewer calories. Drinking water before meals can lead to reduced hunger and increased satiety.

If plain water isn't appealing, adding fruit slices for flavor, drinking herbal teas, or zero-calorie beverages can also contribute to your daily fluid intake.

Ensure Adequate Sleep

Lack of sleep is linked to increased hunger and appetite, particularly for high-calorie foods. Sleep deprivation can lead to an increase in ghrelin (the hunger hormone) and a decrease in leptin (the satiety hormone), leading to increased hunger and appetite.

Aiming for 7-9 hours of quality sleep can help regulate these hormones and reduce the urge to overeat.

Remember, while it's normal to experience some hunger during a calorie deficit, it shouldn't be overwhelming or constant. Implementing these four strategies can help control appetite, making it easier to stick to your calorie goals.

For those looking to delve deeper into the science of satiety and weight management, following evidence-based practices is the key to success.