How To Manage Hunger While In A Calorie Deficit | Nutritionist Explains… | Myprotein

To lose weight you need to eat less, but how can you do this without feeling hungry all the time?

A calorie deficit is absolutely essential for losing weight — but sticking to a calorie deficit for long enough to actually see any results is far easier said than done. However, there’s a lot of research into different strategies, and specifically different foods, we can use to help keep hunger at bay and make it a little easier to reduce the amount of food we eat, if that’s what your goal is.

In this video, Richie Kirwan, nutritionist expert, talks about some of the best foods for helping to manage your hunger levels while in a calorie deficit.

***
Chapters:
00:00 – Intro into how to pick food
01:10 – Protein
01:30 – Leptin
02:30 – Dairy
03:22 – Fibre
04:57 – Caffeine
05:10 – Energy Density Foods
06:34 – Solids v Liquids
07:20 – Sweet Treats
08:50 – Got any more appetite questions?

*********************************

Subscribe to our channel:

If you like this, you’ll love this:

Find more expert nutrition advice here:

Download the Myprotein App:

*********************************

#caloriedeficit #weightloss #myprotein

How To Manage Hunger While In A Calorie Deficit | Nutritionist Explains… | Myprotein

Official YouTube channel for Europe’s No. 1 Online Sports Nutrition Brand, Myprotein.

Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos — we’ve got it all.

Rebello CJ, Liu AG, Greenway FL, Dhurandhar N V. Dietary Strategies to Increase Satiety. Adv Food Nutr Res. 2013;69:105–82.
Tremblay A, Bellisle F. Nutrients, satiety, and control of energy intake 1. Appl Physiol Nutr Metab 2015;979(May):971–9.
Zhang Y, Proenca R, Maffei M, Barone M, Leopold L, Friedman JM. Positional cloning of the mouse obese gene and its human homologue. Nature. 1994;372(6505):425–32.
Rosenbaum M, Kissileff HR, Mayer LES, Hirsch J, Leibel RL. Energy intake in weight-reduced humans. Brain Research. 2010. p. 95–102.
Westerterp-Plantenga MS, Nieuwenhuizen a, Tomé D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21–41.
Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41–8.
Batterham RL, Heffron H, Kapoor S, Chivers JE, Chandarana K, Herzog H, et al. Critical role for peptide YY in protein-mediated satiation and body-weight regulation. Cell Metab. 2006;4:223–233.
Lejeune MPGM, Westerterp KR, Adam TCM, Luscombe-Marsh ND, Westerterp-Plantenga MS. Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. Am J Clin Nutr. 2006;83(1):89–94.
Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675–90.
Gilbert J-A, Joanisse DR, Chaput J-P, Miegueu P, Cianflone K, Alméras N, et al. Milk supplementation facilitates appetite control in obese women during weight loss: a randomised, single-blind, placebo-controlled trial. Br J Nutr. 2011;105(1):133–43.
Dove ER, Hodgson JM, Puddey IB, Beilin LJ, Lee YP, Mori TA. Skim milk compared with a fruit drink acutely reduces appetite and energy intake in overweight men and women. Am J Clin Nutr. 2009;90(1):70–5.
Tordoff MG. Calcium: taste, intake, and appetite. Physiol Rev. 2001;81(4):1567–97.
Ross AC, Taylor CL, Yaktine AL, Del HB. Dietary Reference Intakes for Calcium and Vitamin D. Nutrition 2011
Cashman KD. Calcium intake, calcium bioavailability and bone health. Br J Nutr. 2002;87 Suppl 2:S169–77.
Guéguen L, Pointillart A. The bioavailability of dietary calcium. J Am Coll Nutr. 2000;19(2 Suppl):119S – 136S.
Wanders AJ, van den Borne JJGC, de Graaf C, Hulshof T, Jonathan MC, Kristensen M, et al. Effects of dietary fibre on subjective appetite, energy intake and body weight: A systematic review of randomized controlled trials. Obes Rev. 2011;12(9):724–39.
Kristensen M, Jensen MG. Dietary fibres in the regulation of appetite and food intake. Importance of viscosity. Appetite. 2011;56(1):65–70.
Gustafsson K, Asp NG, Hagander B, Nyman M. Satiety effects of spinach in mixed meals: comparison with other vegetables. Int J Food Sci Nutr. 1995;46(4):327–34.
Tremblay A, Masson E, Leduc S, Houde A, Després JP. Caffeine reduces spontaneous energy intake in men but not in women. Nutr Res. 1988;8(5):553–8.

source