Hunger hacks can be a real life saver. I’ve coached hundreds of people and I can tell you that one of the biggest challenges people face when trying to stay on track with their diet is hunger.
Hunger can feel overwhelming, sabotaging your best intentions and leaving you reaching for less-than-ideal foods. But here’s the good news: you don’t have to suffer through hunger to meet your health goals. By setting up your diet strategically, and using some of the hunger hacks outlined in this article, you will be able to keep hunger at bay while still making progress.
So, let’s dive into some of the highest-yield hunger hacks that work for almost everyone to keep hunger at bay!
1. Eat A Calorie Appropriate Diet
The most frequent reason that people feel hungry is simply that they are eating too few calories. This is usually done on purpose, in an effort to lose weight. But just because you need to eat in a deficit to lose weight doesn’t mean you need to eat so few calories that you are hungry all the time. You should eat an appropriate calorie diet rather than an excessively restrictive diet.
With my clients, I always tell them that we want to diet on as many calories as possible while still losing fat. This means creating a modest calorie deficit rather than a severe one.
For example, instead of slashing your daily intake by 1,000 calories, aim for a deficit of 300-500 calories. This less aggressive approach allows you to enjoy a wider variety of foods, making it easier to stick to your plan and avoid feelings of deprivation.
It’s also important to incorporate maintenance phases into your journey. Periodically eating at maintenance calories (the number of calories you need to maintain your current weight) gives your body a break from the calorie deficit and helps reset your hunger and fullness signals. This can also prevent the metabolic slowdown that often accompanies prolonged dieting.
Setting realistic and achievable weight loss goals is a crucial part of managing hunger and maintaining a healthy lifestyle. Rapid, extreme weight loss diets may seem appealing, but they often lead to nutrient deficiencies, loss of muscle mass, and other health issues. Instead, focus on gradual, sustainable changes that you can maintain in the long term.
Remember, the ultimate goal is not just to reach a specific number on the scale but to improve your overall health and well-being. By adopting sustainable changes and focusing on your long-term goals, you’ll be able to achieve lasting results without constantly battling hunger or feeling deprived.
If you don’t know how to eat a calorie appropriate diet, or what calories you should be eating, then I would recommend reading the following articles: How Many Calories Should You Eat?, Ultimate Diet Set Up Calculator and Calorie And Macronutrient Calculator.
2. Prioritise Protein
Protein is your best friend when it comes to managing hunger. Not only does it keep you feeling fuller for longer, but it also supports muscle maintenance and recovery. Protein is incredibly satiating, meaning it helps curb your appetite more effectively than carbohydrates or fats. When you consume protein, it triggers the release of hormones like peptide YY and GLP-1, which signal fullness to your brain.
To make the most of protein’s benefits, aim to include a high-quality source in every meal and snack.
For example, breakfast could include scrambled eggs with turkey sausage, lunch might feature grilled chicken breast over a bed of greens, and dinner could centre around a hearty piece of salmon.
Snacks like a handful of almonds paired with a protein shake can also keep you satisfied between meals.
Here are some versatile protein sources to consider:
- Lean meats like chicken, turkey, and pork loin
- Fish and seafood such as salmon, tuna, and shrimp
- Plant-based proteins like lentils, black beans, and chickpeas
- Dairy products including Greek yogurt, cottage cheese, and low-fat cheese
- Protein powders for convenient supplementation
For optimal results, aim for at least 20-30 grams of protein per meal. If you’re active or looking to build muscle, you might benefit from even higher amounts. You can read more about how much protein to consume here: How Much Protein Should You Eat?
Including protein with your meals throughout the day is probably one of the best hunger hacks out there. I often tell clients that if they really want to tackle hunger or deal with cravings, they can snack on protein in almost unlimited quantities. This very often leads people to actually consume fewer calories overall, and they get into the habit of actually consuming enough protein throughout the day.
3. Focus on Volume with Low-Calorie Foods
One of the best ways to feel full without consuming excess calories is to focus on high-volume, low-calorie foods. These foods are rich in water and fibre, making them bulky and filling, yet they’re relatively low in energy density. By incorporating these foods into your meals, you can eat larger portions and feel satisfied while staying within your calorie goals.
When you consume larger volumes of food, your stomach stretches to accommodate it. This stretching activates stretch receptors in the stomach lining, sending signals to the brain that you’ve consumed a substantial amount of food. This signalling contributes to a feeling of fullness and satisfaction.
As the stomach stretches, it also exerts pressure on the walls of the digestive tract, including the small intestine. This pressure can slow down the movement of food through the digestive system, extending the time it takes for nutrients to be absorbed. This delay in nutrient absorption further contributes to the sensation of fullness and satiety.
High-volume foods, particularly those rich in dietary fibre (such as fruits, vegetables, and whole grains), add bulk to your meals. Fibre-rich foods absorb water and expand in the stomach, creating a sense of fullness. Additionally, fibre-rich foods tend to take longer to chew and eat, promoting a slower eating pace that allows satiety signals to catch up with food intake.
Foods with a high volume and low-calorie density provide a substantial amount of food relative to the number of calories they contain. This means you can eat a larger volume of these foods without consuming excessive calories. For example, a large salad with plenty of leafy greens and vegetables can be filling while providing relatively few calories.
Chewing and swallowing a larger volume of food can also contribute to satiety. The mechanical action of chewing and the sensory experience of eating are important aspects of feeling satisfied after a meal.
Vegetables are the ultimate high-volume food. Leafy greens like spinach, kale, and romaine lettuce are perfect for building massive salads that barely dent your calorie budget. Other low-calorie vegetables, such as courgette, cucumbers, and bell peppers, can be roasted, stir-fried, or eaten raw for added crunch and flavour.
Soups and stews with broth bases are another excellent way to create volume without piling on the calories.
Fruits like watermelon, strawberries, and oranges are also great options. They’re naturally sweet and hydrating, making them a satisfying snack or dessert. To maximise volume, pair these foods with a source of protein or healthy fat, such as Greek yogurt or a handful of almonds.
4. Embrace Fibre-Rich Foods
Fiber is another hunger-fighting hero. It’s the indigestible part of plant foods that adds bulk to your meals, helping you feel fuller without adding extra calories. When you consume fibre, it absorbs water in your digestive system and expands, creating a sense of fullness that can last for hours. Additionally, fibre slows the digestion of carbohydrates, preventing rapid blood sugar spikes and crashes that can lead to cravings.
To maximise your fibre intake, focus on whole, unprocessed foods. Vegetables are a fantastic source of fibre, with options like broccoli, cauliflower, and Brussels sprouts being particularly high. Fruits, especially those with edible skins like apples and pears, are another excellent choice.
Whole grains, such as quinoa, oats, and brown rice, also provide a hearty dose of fibre, as do legumes like lentils, kidney beans, and chickpeas.
Incorporating fibre into every meal is easier than you might think. Start your day with a bowl of oatmeal topped with fresh berries and a sprinkle of chia seeds. At lunch, load up your salad with a variety of colourful vegetables and a handful of chickpeas. For dinner, consider roasted sweet potatoes or a side of quinoa to complement your main course.
Aim for at least 25-30 grams of fibre per day. Remember to increase your fibre intake gradually and drink plenty of water to support healthy digestion. You can learn more about fibre here: How Much Fibre Should You Eat?
5. Stay Hydrated
Did you know that thirst is often mistaken for hunger? Staying properly hydrated is one of the simplest yet most effective ways to manage your appetite. When your body is even slightly dehydrated, it can send mixed signals to your brain, making you think you’re hungry when you’re actually just thirsty.
To ensure you’re getting enough water, aim for at least 2L per day as a baseline. If you’re physically active or live in a hot climate you’ll likely need more. You can really dig into how much water you need in the following article: How Much Water Should You Drink?
One way to stay on top of your hydration is to carry a reusable water bottle with you and sip consistently throughout the day.
Drinking a glass of water before meals is another great strategy. This not only helps you stay hydrated but can also create a sense of fullness that prevents overeating.
If plain water feels monotonous, try adding a slice of lemon, cucumber, or a few mint leaves for a refreshing twist. Many cordials are also very low calorie and can be really helpful in increasing your water intake.
6. Eat Enough Healthy Fats
Healthy fats are essential for keeping hunger at bay. Unlike simple carbohydrates, which are digested quickly, fats take longer to break down, providing sustained energy and prolonged feelings of fullness.
Incorporating healthy fats into your diet doesn’t mean you need to drown your meals in oil. Instead, focus on natural sources like avocados, nuts, seeds, and fatty fish.
For example, you can top your morning toast with sliced avocado, sprinkle chia seeds over your yogurt, or add a handful of walnuts to your salad. Cooking with olive oil or drizzling it over roasted vegetables is another easy way to include healthy fats.
Fatty fish like salmon, mackerel, and sardines are particularly valuable because they’re rich in omega-3 fatty acids, which have been shown to reduce inflammation and support overall health. Even small servings of these nutrient-dense foods can make a big difference in how satisfied you feel.
While fats are calorie-dense, they’re also highly satiating, so don’t shy away from them. Just be mindful of portion sizes, as it’s easy to go overboard.
If you want to really dial in your fat intake, then I recommend reading the following article: How Much Fat Should You Eat?
7. Time Your Meals Strategically
When you eat can be just as important as what you eat. Spacing your meals and snacks evenly throughout the day can help keep hunger in check and maintain steady energy levels. By planning your meals strategically, you can prevent the extreme hunger that often leads to overeating.
For example, starting your day with a balanced breakfast that includes protein, healthy fats, and fibre can set the tone for sustained energy. A mid-morning snack, such as a protein shake and a handful of nuts, can tide you over until lunch. In the afternoon, consider having a light snack like yogurt and a piece of fruit to prevent late-day energy slumps.
Prioritise foods that are high in protein and fibre, and spread them fairly evenly across the day to maximise satiety and minimise cravings. This is a really under rated hunger hack. Most people try to eat like a sparrow and starve themselves for long periods throughout the day and wonder why they are hungry.
So try to time your meals fairly evenly throughout the day if you want to keep hunger at bay.
8. Manage Blood Sugar Spikes
Big swings in blood sugar can lead to intense hunger and cravings. When your blood sugar drops rapidly after a meal, your body responds by signalling that it needs more food, even if you’ve already eaten enough. To avoid this rollercoaster effect, aim to balance your meals with a mix of protein, healthy fats, and complex carbohydrates.
For instance, instead of starting your day with a sugary cereal that causes a quick spike and crash, opt for a bowl of oatmeal topped with almond butter and banana slices. At lunch, swap out refined grains for whole grains like quinoa or brown rice, and pair them with lean protein and vegetables. For dinner, consider dishes like roasted salmon with a side of sweet potato and steamed broccoli.
Snacks are also an opportunity to stabilise your blood sugar. Instead of reaching for a candy bar, choose a snack that combines protein and fibre, like hummus with raw veggies or a piece of whole-grain toast with avocado.
9. Pay Attention to Hunger Cues
Understanding your body’s hunger signals can help you manage hunger effectively. Sometimes, hunger isn’t about physical need but rather emotional or habitual cues. Before reaching for food, pause and assess what’s driving your desire to eat.
Ask yourself:
- Am I physically hungry, or am I eating out of boredom, stress, or habit?
- What level of hunger am I experiencing on a scale of 1 to 10?
If you’re not truly hungry, consider other ways to address your emotions or pass the time. Activities like going for a walk, reading a book, or practicing mindfulness can help you redirect your focus. If you are hungry, prioritize a balanced meal or snack to address the physical need.
The following articles can help you to better understand listening to your hunger signals: Am I Hungry Or Am I Bored?, Why Do I Feel Hungry? Understanding Hunger, Why Is It So Hard To Stick To A Diet?, and Understanding Intentional Eating
10. Sleep and Stress Management
Sleep and stress play a huge role in hunger regulation. When you’re sleep-deprived, your body produces more ghrelin (a hormone that stimulates hunger) and less leptin (a hormone that signals fullness). Similarly, chronic stress can lead to elevated levels of cortisol, which can increase cravings for sugary and fatty foods.
To support healthy hunger hormones, aim for 7-9 hours of quality sleep each night. Establish a bedtime routine that helps you unwind, such as dimming the lights, reading, or practicing relaxation techniques. Managing stress through activities like yoga, meditation, or journaling can also help you maintain better control over your appetite.
You can read more about sleep and stress management here.
11. Plan and Prepare
One of the best ways to stay ahead of hunger is to plan and prepare your meals in advance. When you have healthy, satisfying options readily available, you’re less likely to make impulsive choices that derail your progress.
Batch cooking is a game-changer. Spend a few hours each week preparing staples like grilled chicken, roasted vegetables, and cooked grains. Portion these ingredients into containers for grab-and-go meals. Keep healthy snacks, such as pre-cut veggies, boiled eggs, and single-serving packs of nuts, on hand for when hunger strikes.
By taking the time to plan and prepare, you set yourself up for success. Not only does this save time during busy weekdays, but it also ensures you’re always ready with a hunger-busting meal or snack.
Additional Hunger Hacks and Tips
In addition to the core strategies outlined above, there are several additional hacks and tips you can incorporate to further manage hunger and stay on track with your goals:
- Exercise Regularly: Regular cardio workouts like jogging, cycling, or swimming can help with fat loss by increasing calorie expenditure. Interestingly, moderate-intensity cardio can also help regulate appetite, making it a valuable addition to your routine. Building lean muscle mass through resistance exercises not only boosts your metabolism but also helps you burn more calories at rest. This combination can aid in hunger management and overall weight control. Combining both cardiovascular and strength training exercises provides comprehensive benefits. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, complemented by two or more days of strength training. While exercise can temporarily increase appetite for some, the long-term benefits (including improved body composition, metabolic health, and appetite regulation) far outweigh any short-term hunger pangs. Stick to your balanced nutrition and exercise plan, and your body will adapt.
- Stop Watching Food Videos: Constant exposure to food imagery can trigger cravings and make you feel hungrier than you actually are. Reduce your consumption of food-related content on social media and streaming platforms to avoid unnecessary temptations.
- Avoid Food Advertising: Similarly, limit your exposure to food advertisements. Whether it’s commercials, billboards, or online ads, these can prime your brain to think about food even when you’re not hungry.
- Remove Trigger Foods: If certain foods in your environment consistently lead to overeating, consider removing them from your home altogether. Replace them with healthier, more satiating options.
- Reduce Hyper-Palatable Foods: Foods engineered to be incredibly tasty often contain a mix of sugar, fat, and salt that can override your natural fullness cues. Simplify your diet by opting for whole, minimally processed foods that are less stimulating to your taste buds.
- Chew Your Food Slowly: Eating slowly gives your brain time to register fullness, helping you avoid overeating.
- Use Smaller Plates: Serving your meals on smaller plates can help control portion sizes and reduce the perception of scarcity.
- Increase Meal Texture Variety: Including a mix of crunchy, chewy, and creamy foods can make meals more satisfying and reduce the urge to snack.
- Stay Occupied: Hobbies, creative projects, or spending time with friends can distract you from emotional eating.
- Establish Regular Meal Times: Consistency helps regulate hunger hormones, making it easier to predict and control appetite.
- Mindful Eating Practices: Pay attention to your meal, avoid distractions, and savour each bite to improve satisfaction.
These small but effective techniques, combined with a thoughtful approach to exercise, can help you master hunger management while pursuing your health goals.
By integrating these additional hacks into your routine, you’ll further enhance your ability to manage hunger effectively. Remember, small changes add up over time, and consistency is the key to success.
Final Thoughts On The Best Hunger Hacks
By incorporating these high-yield hunger hacks into your routine, you’ll set yourself up for success. Hunger doesn’t stand a chance.
If you need help with your own nutrition, you can always reach out to us and get online coaching, or alternatively, you can interact with our free content.
If you want more free information on nutrition, you can follow us on Instagram, YouTube or listen to the podcast, where we discuss all the little intricacies of exercise and nutrition. You can always stay up to date with our latest content by subscribing to our newsletter.
Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.
Paddy Farrell
Hey, I'm Paddy!
I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.
When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!
I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.