In order to lose body fat, you need to be in an energy deficit.
And that means restricting calories to some capacity.
While you should never feel famished on a diet, you may experience some discomfort during the process.
But one strategy, in particular, is really useful for staving off those hunger pains during a diet.
It involves incorporating fiber into your diet.
Water Soluble Fiber
As the name suggests, this type of fiber dissolves in water.
And when it dissolves in water, it creates a gel-like substance that takes up real estate in your GI tract.
This is particularly useful when dieting because soluble fiber contains almost no calories, but keeps you feeling full.
Examples of water-soluble fiber sources include chia seeds & psyllium husk.
These two are my go-to choices when prescribing my clients a fiber source for their diet.
But more on that later.
Insoluble Fiber
This type of fiber does not dissolve in water.
Think cellulose from plants.
The stringy substance that you chew when you are consuming asparagus, for example.
This roughage is also incredible for stopping hunger on a diet.
Again, it takes up real estate in your GI tract without any added calories.
Which Fiber is Best?
I recommend incorporating both when dieting.
When you are in a calorie deficit, you will likely feel some hunger when you wake up in the morning.
The first thing I have my clients do is consume 16oz of water mixed with 2tbs of psyllium husk powder.
It creates a gel-like consistency really quickly, so you have to stir it vigorously and then drink it immediately.
But within 15-minutes, your empty stomach feeling will dissipate.
It’s incredible.
My clients always tell me how much of a life-saver it is when stopping their hunger.
Add More Fiber Throughout the Day
After your first hit of fiber in the morning, you will also want to consume foods rich in fiber throughout the day.
The best source of insoluble fiber is from vegetables because they contain a nominal amount of calories.
I always recommend that my clients strive to have a big serving of veggies with every savory meal.
It helps prolong stable blood sugar levels and helps keep you feeling satiated.
Don’t Forget Whole Grains
You should also seek out sources of whole grains as a carbohydrate source.
Whole grains contain an abundance of micronutrients, and you also get the fiber that is present in the grain’s germ.
You get neither when you consume refined carbohydrates like white bread or white rice.
And if your goal is to stay full while you diet, you will want as much fiber as you can get from whole grain and vegetable sources.
Bonus Tip : Fiber + Caffeine
Going back to the morning psyllium husk strategy.
If you consume your fiber with a cup of coffee on the side, or some sort of caffeine source – it helps stop hunger even more.
Thats because caffeine is a natural appetite suppressant.
So fiber + caffeine = the ultimate hunger stopper.
Get in Touch
I really enjoy helping people improve their health through diet and exercise modification.
If you have any questions at all, please reach out to me at jakob@rozefit.com
I would be happy to answer any of your diet-related questions and get you pointed in the right direction with a strategy.
Having a professional in your corner makes a world of difference when it comes to improving your health.
I’ve helped some of the world’s most notable CEOS, Executives, and Entertainers improve their body composition and health, and there is no reason that I can’t help you as well.
Just reach out.
I look forward to hearing from you.