Have you ever been in a discussion or wondered how to control your appetite? If you’ve started a weight loss plan, or you’ve been on one for quite some time, then you know how hard it may be to control hunger throughout the day. Hunger can happen for a number of reasons such as a sudden drop in calories, not eating enough, and sometimes being dehydrated can lead to hunger feelings.
But the most likely reason why you’re always hungry when you start a diet has to do with hormones. You see, there are hormones that “talk” to your brain, and tell you when you need to eat, or when you don’t. Sometimes when these hormones are unbalanced, it could result in that hungry feeling.
But there is a way to stop this feeling from occurring. And it’s really pretty simple: It’s to increase your protein intake.
Studies show that when you switch out carbs and fats for protein, it may better control your appetite, therefore keeping those hungry feelings away. One reason for this is a better balance in your blood sugar levels. More stable blood sugar can cut down on hunger feelings. The second-way protein helps is by balancing out your “hunger” and satiety hormones.
Satiety simply means satisfied—and you have specific hormones that help with this. Protein has been shown to increase two potent gut “satiety” hormones, glucagon-like peptide 1 (GLP-1), and cholecystokinin (CCK). By increasing these hormones, you could have fewer hunger feelings and better overall meal satisfaction.
So Your Simple Solution — if you’re just starting out on a diet, and you’re feeling hungry all the time, you may need to increase your protein intake. You can do this by eating more lean cuts of meat, wild-caught fatty fish, free-range poultry, protein shakes, and of course, plant-based protein sources. If you’re able to substitute some of the fat or carbs in your diet with protein, it may lead to better meal satisfaction—thanks in large part to the increase in appetite-suppressing hormones.
The tip I always give my clients is to ensure there is a protein item at every meal or snack. This helps to ensure everything is in check and you stay on track with your weight loss and health.
Vegetarian and don’t eat meat proteins? Some plants are considered protein-rich but they are not complete proteins nor do they compare with the true meat sources. I highly recommend a plant-based protein shake or bar to help.
Our IMpowered Nutrition Store has multiple sources and types of proteins to keep you successful.
