Why we get hungry and solutions · Hidden Iron Training

Jan '24 • Nutrition

Why we get hungry and solutions

Hunger and Dieting: Hunger is a major reason why diets fail. If hunger could be eliminated, weight loss would be much easier.
Function of Fat Cells: Fat cells in our body prefer to be about half full. When dieting, these cells become less than half full, triggering hunger as an evolutionary response to prevent starvation.
Body Fat and Hunger: The amount of body fat influences hunger levels. Higher body fat can lead to reduced hunger, while lower body fat increases hunger.
Genetic Factors: Individual genetic predisposition affects body fat levels and hunger. Some people are genetically inclined to have lower body fat and experience less hunger.
Blood Sugar Levels: Eating high glycemic index foods (like sugary snacks) can cause blood sugar spikes and crashes, leading to increased hunger. Avoid such foods.
Solution - Low Calorie Dense Foods: To combat hunger, consume low calorie dense foods that expand the stomach and send signals of fullness, like spinach or protein shakes with thickening agents.
Other Tips: Additional advice includes eating slowly, ensuring adequate sleep, avoiding dehydration, not chewing gum, and not skipping breakfast. These habits help regulate hunger and improve diet adherence.
Personal Responsibility and Customization: Different strategies work for different people. Find what works best for you.

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