How to eliminate hunger on a diet

Frequently when I start working with a new client they will describe how they are shocked at how much food they can eat whilst losing fat and that they don't feel hungry.

This is because we focus on incentivising the body to behave how we want it to rather than just being disciplined and forcing ourselves through a diet.

If we can increase testosterone, we will have more energy, motivation and ability to build more muscle, leading to increased metabolism.

Testosterone is just ONE of the hormones we intend to impact with our system.

Another is a hunger hormone called "Ghrelin".

Ghrelin is secreted in response to many things we do and tells us to start eating.

The annoying thing is, Ghrelin levels can remain high even after consuming large amounts of food. If this occurs, we find it difficult to stop eating. Even if we feel bloated and full.

This means manipulating Ghrelin is one of the most important factors for long-term fat loss.

Here are a few actionable steps you can take to reduce Ghrelin and feel more full on a diet:

1. Get good sleep. If you sleep terribly, your body responds by attempting to get excess energy from food. This is not ideal as it often leads to a high carb intake early in the morning. (If you have seen any of my content, this is something I recommend against). If you don't get good sleep, exercise first thing as this will help to reduce the impact of poor sleep.
2. Your mindset impacts blood Ghrelin. When measuring people's Ghrelin response to food intake, research found that the content of the food didn't matter as much as what the individual believed about the content of the food. In this milkshake study, people were given a 'sensible milkshake" and an "indulgence milkshake". (Both had the same calories, macros, and ingredients). Blood Ghrelin was reduced in the indulgence milkshake. What we can learn from this is our own opinion on the amount of food we get to eat on a diet will impact our experience. This is why a diet needs to be enjoyable to a large degree, perceived restriction causes the body to fight back more so than actual restriction.
3. Avoid certain processed foods which have been designed to trigger Ghrelin to keep you buying more. 1 part of the puzzle is consuming quality foods to cover all vitamins and minerals, the other part is avoiding foods which trigger the mechanism of craving.

I hope this helps you with your weight loss goals. I have spots available for my 1-1 coaching opening in July for those who want to lose 20-50lbs in 3-6 months. If you want to learn more, DM me and I'll send over some info