Hunger Control
 

These are some ways to manage the hunger feeling during a low calorie diet.
•Eat at least 4 small meals instead of 1 or 2 big meals.
•Eat foods that digest slowly (high in protein, lactose, fiber, raw vegetables and fruits).
•Drink and eat foods with a low caloric density (low number of calories per serving or per 100 grams). They fill your stomach while keeping your calorie intake low.
•Drink a zero-fat milk protein (casein) shake between your meals. Add some (<1 g) xanthan gum or guar gum to thicken it and to slowdown digestion.
•Drink lots of water (or zero-calorie drinks) before, after, and between your meals.
•Drink 1 liter of green tea per day or take 1 g of green tea extract powder 1 hour before breakfast (protein neutralizes green tea). Green tea increases your metabolism and reduces the hunger feeling.
•Avoid thinking about food. Be active, be busy, and avoid being bored.
•Avoid seeing and/or smelling delicious food.

These are some tips to help you to avoid eating too much (bad food).
•As it takes over 15 minutes for your body to start feeling satisfied, it is important to eat slowly to avoid overeating.
•Don't make it a habit to eat during other activities, such as watching TV, studying, etc.
•Avoid activities, social events, and places where people eat and drink lots of (bad) food, such as parties, restaurants, drinks, cinema, etc.
•Don't spend much time with people who have bad eating and drinking habits.
•Be outdoors and active.
•A successful diet starts in the grocery store. What you don't buy, you can't eat.
•Don't grocery shop while being hungry, as you will more likely buy bad food. Or make a shopping list and send someone else.
•The more delicious your meals are, the more you will eat. Be careful.