How to beat persistent hunger: Expert diet tips for lasting fullness

Persistent hunger is a challenge for anyone trying to shed excess pounds. Why is it so notorious? Perhaps it stems from simple mistakes in the set diet. A psycho-dietitian recently pointed out some potential mistakes. It's worth knowing them.

The weight loss process is no joke. On one hand, it seems simple: it's just about maintaining a calorie deficit. On the other hand, well, we know how it is. Resolutions are resolutions, and the body's loud demand for its needs is something else entirely.

For some people, hunger may be greater than for others. Why do they continuously feel like they need to eat something? Why doesn't the stomach give peace and constantly demand more? Marta Skoczeń, a dietitian and psycho-dietitian, decided to shed some light on this issue by listing 13 of the most common causes of constant hunger. Perhaps one of them applies to you? It's worth checking out!

Here are the causes of constant hunger according to Marta Skoczeń:

1. Too little protein in the diet. As the specialist writes on her blog, this component controls appetite and reduces body weight. Skoczeń recommends spreading the daily protein requirement across all meals in portions of around 1 ounce each.
2. Too few vegetables. If you thought vegetables were just vitamins and minerals, know you were mistaken. An adequate amount of vegetables in the diet provides dietary fiber, a plant-derived substance that results in a long-lasting feeling of fullness.
3. Too little fat. Surprised? The psycho-dietitian emphasized that people trying to lose weight often strive to eliminate fat from their diet, while it is a component that slows down the digestion of foods. So, it's worth being moderate in its reduction.
4. Too little water. So simple yet so important. Drinking 0.4 to 0.5 gallons of water daily can work wonders. The dietitian said you won't get full-on water, but you'll be hungry without it. Simple, right?
5. Too few calories. We often associate weight loss with exercise and movement. Low-calorie meals will become a real nuisance in the long run, and snacking in such situations is more than certain.

Additionally, the dietitian listed potential causes of persistent hunger such as a diet that is too monotonous, a lack of focus on meals, poor quality of sleep, hormonal imbalances, lack of rest, and psychological factors — for example, stress or fear.