How to Soothe Your Hunger Without Overeating

• Each meal should ideally include at least 90-150g of lean protein, 1 serving of vegetables (about 1 cup), and 1 serving of grains (about 1/2 cup).
• It’s helpful to use a food scale or measuring cups to track your food intake. Pre-measured containers or plastic bowls can also assist in portion control.
• Maintain the habit of measuring your protein sources.
• It’s also important to ensure you’re eating enough. Sometimes, a diet or weight loss plan may require smaller portions, but if you don’t eat enough, you’ll feel hungry throughout the day.
• Diets or eating patterns that suggest skipping meals, only consuming liquids, or fasting are typically unsafe and will leave you hungry all day.

• Men should aim to consume approximately 65 g of protein daily, while women need about 50 g per day.
• Track your protein intake using online calorie/nutrition calculators or mobile apps. Set a daily protein target and find ways to achieve it.
• Include protein in every meal. Consistently adding protein to each meal will help ensure you consume enough without overdoing it.

• Snacks should not replace main meals. A snack is meant to be a small meal between regular meals, helping you stay satisfied and boost metabolism.
• Control both portion sizes and calorie intake during snack time. Snacks should not exceed 200 calories.
• Incorporate protein and produce (fruits and vegetables) into your snacks. This combination will help keep you fuller longer. For example, you could try Greek yogurt with fruit, carrots with hummus, a small apple with cheese sticks, a hard-boiled egg with grapes, or pumpkin seeds with dried fruit.

• Consider drinking water, skim or low-fat milk, black coffee, unsweetened tea, or low-calorie sports drinks.
• You could also opt for vegetable broth or low-calorie soups to help curb hunger.

Are You Really Hungry? Claudia Carberry, a nutrition expert, explains: "Many people confuse thirst with hunger. Keep your body well-hydrated throughout the day so that you don’t eat when you’re not truly hungry."

• After preparing dinner and plating the food, place any leftovers into the fridge.
• When preparing snacks, be sure to portion out the food as planned. Avoid eating directly from containers or bags, as this makes it difficult to track how much you’ve eaten and follow the proper portion control.
• Clear the plates as soon as you feel full. This will prevent you from trying to finish everything on your plate when you’re already satisfied.

• Smaller dessert or salad plates are a great size for serving main meals.
• If you don’t have smaller plates or bowls, try to minimize the amount of food you serve on your regular plates.

• You can include healthy fats to curb hunger without overeating. Combining protein with complex carbohydrates OR protein with healthy fats is a great option.
• Lean protein sources include: poultry, lean beef, fish, shellfish, beans, lentils, and low-fat dairy products. Try to include a variety of lean proteins in your diet.
• Foods like berries, lentils, beans, whole grains (such as oats or brown rice), and broccoli are fiber-rich and considered complex carbohydrates.
• Examples of main meals that are rich in protein and complex carbohydrates include: whole wheat muffins with low-fat cheese and scrambled eggs, oatmeal with fruit and nuts, mixed green salad, grilled chicken with low-fat dressing, whole wheat tortilla wraps with low-fat cheese and lettuce, or shrimp stir-fry with vegetables served over brown rice.
• Examples of protein-rich and complex carb-based snacks include: yogurt with fruit and whole grain granola, carrot sticks with hummus, an apple with almond butter, or sliced raw vegetables with a low-fat dip and a string cheese stick.

• Foods rich in carbohydrates include: bread, rice, pasta, tortillas, beans, potatoes, corn, and lentils.
• Try planning meals so that foods high in carbohydrates make up only a third of your plate.
• Every meal should include a lean protein source—around half of your main meal or snack should consist of protein, paired with 1-2 servings of vegetables or fruits.

• Processed foods are typically those containing numerous additives (such as flavorings or colorants), preservatives, and have undergone various transformations to become the final product.
• Avoid processed foods like sugary snacks, refined cereals (like white bread or white rice), packaged foods, cookies, and potato chips.
• Most of your meals should consist of whole foods or minimally processed foods. Examples include fresh or frozen vegetables, fresh or frozen lean proteins, whole grain bread/pasta, whole grains, and dairy products.

• Buy a water bottle with a labeled capacity to track your daily water intake. This way, you can keep track of how much water you've consumed.
• If you dislike plain water, you can drink diet iced tea, black coffee without sugar, lemon water, or flavored water.

• Physical hunger typically comes on gradually, accompanied by a rumbling stomach or an empty feeling. True hunger is often alleviated with just a small amount of food.
• If it's been a while since your last main meal or snack, you might feel hungry. In this case, it's time to eat your planned main meal or snack.
• If you feel 'hungry' but don’t experience signs of physical hunger, consider other factors influencing your craving for food.
• Remember, feeling hungry is natural. It's normal to feel hungry before meals and before bed.

• In addition to sitting down, it's best to keep away from electronic devices. Turn off the TV, computer, and phone to concentrate fully on your meal.
• Set a rule to only eat while seated at the table. This will help you reduce unnecessary eating sessions.

• Create an environment dedicated solely to eating. Avoid snacking while working or watching TV. Sit down to eat and do not stand up before finishing your meal. Savor your food and dedicate time just for eating. This way, you will appreciate the meal more and feel full while enjoying each dish.
• Set a timer to track your meal time and help you know when to wrap it up.
• Put your utensils down after each bite, take a sip of water, or have a conversation with others while eating.
• Eat small bites and chew thoroughly (at least 20 times) to slow down your eating pace.

• Opt for healthy snacks like fresh fruit and yogurt instead of ice cream, fries, or cookies.
• At times, you may feel hungry when in fact you are just thirsty. If this happens, try drinking a glass of water before reaching for a snack.
• If you're right-handed, try eating with your left hand (and vice versa) to slow down your eating. The faster you eat, the more likely you are to overeat. Switching hands when using utensils will help you eat more slowly.
• Consume more protein. Protein helps ease hunger better than calories do.