Whatever you do, don’t reach for the cupcake, sweets, chips, or any of the other junk you might normally grab! Check out the four tips below to help you prevent and deal with those hunger pains.
- Eat a bigger breakfast. Eating a bigger breakfast will keep you full longer and set you up for success the rest of the day. Consider foods you may not normally eat for breakfast like a sweet potato, peppers, or beef.
- Eat mini meals. When you are feeling extra hungry, it is easy to reach for whatever is convenient. Although it is great to have bars (such as Larabar or Rx bars) available for emergencies, Whole30 recommends that you don’t reach for them too often. Yes, it’s better than a cupcake, but still not the best choice to eat multiple bars per day. Instead fix yourself a mini meal. Eat a smaller meal that includes protein, carbs, and fat. Half a piece of chicken, handful of carrots or other veggie and some sliced avocado or a few olives would do the trick.
- Make sure you are getting enough sleep. Lack of sleep affects the hunger hormones, Leptin and Ghrelin. When you don’t get enough rest, Leptin which decreases appetite, is lowered. Ghrelin which stimulates appetite begins to rise. This is why you feel extra hungry on the days you do not sleep well. Keep these hormones in check by getting 7-8 hours of sleep a night.
- Drink plenty of water. When dehydrated your body gets mixed signals and thinks you may be hungry. You will eat less if you are adequately hydrated. Keep a water bottle on hand and throw some fruit in it to spice it up. Remember caffeine is a diuretic, so if you are a big coffee drinker, make sure you drink some extra water.
Hope these tips help you to have a successful W30. Day seven already! Way to go!