Staying Full in a Calorie Deficit

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Being on a calorie deficit can sometimes lead to hunger pangs throughout the day or the urge to eat more before going to bed. This can stall your progress. Here are a few tips and tricks that can help you to stay full while on a calorie deficit diet and will keep you on track.

  1. Add more protein to the diet. Along with all its nutritional benefits, protein-rich foods are high in satiety and will keep you full for a longer time
  2. Add more green veggies to your diet. Veggies high in fiber do not add extra calories to your diet and are great for adding bulk to your meals.
  3. Consume fruits that are high in water content like watermelon, oranges, and apples.
  4. Avoid salad dressings, dips, and processed foods that are high in calories, low in satiety
  5. If you cannot avoid soda or caffeinated drinks then include zero calories drinks like diet soda, black coffee, etc.
  6. Increase your water intake. Filling your stomach with water means you will feel less hungry throughout the day. So, keep yourself hydrated as much as you can.
  7. Sleep for 7-8 hours a day, keep your hunger hormones in check

In the end, prepare a plan that sustainable for a longer period. Include food items that are high in satiety which will keep you full for a longer period. Keep in mind do not follow a very low-calorie diet.

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