I’ve seen lots of posts lately from people who feel hungry all the time or feel especially hungry before bed. So I wanted to shed a little bit of light on this – both as a loser myself but also as someone who’s OCD has led them to do tons of research on nutrition (so much so that I’ve considered going back to school for a 2nd Masters – and that makes me crazy considering my current student loan debt)
FIBER AND PROTEIN
Most Americans don’t get the recommended amount of fiber in their diet (which is 25g for women and 38g for men). Fiber comes from more than just whole grains – beans, fruits, veggies also contain fiber. It’s best to get fiber from a food source, not from a supplement, if you can. Getting your RDA of fiber will: normalize your bowel movements, lower cholesterol, help control blood sugar, and is more filling than low-fiber foods, thus will help you feel fuller throughout the day. If you aren’t getting the RDA of fiber right now, GO SLOW in adding it. Adding too much fiber too fast can cause stomach discomfort and unpleasant bathroom trips.
Protein will also help you feel fuller. Try to eat some protein throughout the day to keep that full feeling lasting. Choose wisely – fish, poultry, beans, nuts, and whole grains are all great sources of protein. Here’s a calculator to help determine your protein needs (if you aren’t using MFP which does it for you).
Hunger does not have to be part and parcel of weight loss. The fewer calories you eat, the more mindful you should be of the *content* of those calories. Make sure the fuel you’re giving your body is GOOD fuel.
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