When you are dieting, the feeling of hunger is a factor that can cause overeating and, ultimately, weight gain instead of losing it. Strict diets that restrict calories and food to the extreme, should be avoided because, as this can lead to feelings of deprivation, nutritional deficiencies, and yo-yo diets. Going on a diet doesn’t mean you have to starve or feel hungry all the time. There are adjustments you can make to your diet that will make you feel full and satisfied, while still losing weight.

  1. Replace your three standard meals daily with five to six small meals. Consume one meal every three hours. Eating smaller meals more frequently stimulates metabolism and maintains your blood sugar levels stably. Doing this means that you will not crave other types of food, you will not feel deprived or you will be hungry. You will feel satisfied.
  2. Include fiber-rich foods in your diet, such as vegetables, fruits, and whole grains. Foods rich in fiber remain longer in the body since they are slow to digest. Fiber foods make you feel full quickly so you will eat less. Foods rich in fiber often require proper chewing so that you will eat slower. During this time, your brain will receive the signal that you are full and you will stop eating.
  3. Make your main drink water and drink throughout the day. It is recommended to consume eight to 12 glasses of water a day. With water you fill up so you will eat less and also promote hydration and digestive health.
  4. Eat foods that have a low energy density, such as vegetables, legumes, fruits, and cooked grains. These foods are rich in water and fiber and low in fat and calories. You can fill up on them without getting a lot of calories.
  5. Add vegetables to foods such as soups, stews, and pizzas so they are low energy density. Avoid high-energy-density foods, such as high-fat dairy products and meats, as these are high in calories.
  6. Eat low-energy protein that is low in calories and fat, such as fat-free dairy products, egg whites, fish, and white meat poultry.


  • Before beginning any diet, consult a nutrition expert.


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