Curbing hunger naturally. 4 levers that help between meals

Hunger between meals, where it comes from

It rarely comes from a real need for energy. A meal full of sugary, refined foods makes blood sugar rise quickly and then fall, and that drop often brings on a craving, usually for something sweet. 2 other causes come up often. A meal short of protein. And thirst, because it is easy to mistake thirst for hunger.

The NHS advises against skipping meals in its tips to help you lose weight, because you might end up snacking more when you feel hungry.

Curbing hunger with the right foods

• Eggs and lean protein. A boiled egg, a pot of plain Greek yoghurt or a slice of chicken breast fill you up for very few calories. See also our guide to healthy snacks.
• Fibre. Apples, porridge oats, green vegetables, pulses. The NHS page on starchy foods explains that fibre and wholegrains can help you feel full for longer.
• Good fats, in small amounts. A small handful of almonds or walnuts. Filling, but high in calories.

Water and hot drinks

A big glass of water when a craving hits often calms it within a few minutes. The Eatwell Guide suggests 6 to 8 glasses of fluid a day. Unsweetened tea, a herbal infusion or a weak coffee give you a pause in the middle of the afternoon, right when the slump arrives.

Sleep and stress, 2 levers to curb hunger

Lack of sleep raises ghrelin, the hormone that makes you hungry, and lowers leptin, which signals that you are full. The NHS Better Health weight loss pages note that poor sleep can make you more likely to choose high-calorie foods. Sleeping 7 to 8 hours is one of the most underrated ways to curb hunger. The figures are in our article on sleep and weight loss.

Stress pushes people to eat for comfort. Before you eat, ask yourself whether it is hunger, stress or boredom. When the urge to eat comes from stress or tiredness rather than your stomach, it is a different kind of hunger. It deserves patience rather than willpower.

Proper meals, the lasting answer

The most lasting answer is meals complete enough that you are no longer hungry between them. That is also what protects you from yo-yo dieting.

At Witney Nutrition Club, members have breakfast at the club in the morning, before work, and the free assessment is where your coach looks at where your cravings come from.

This article gives general information. It does not replace the advice of your GP or another health professional.