How to manage hunger when trying to lose weight

What’s the number 1 reason most people abandon a weight loss diet? Hunger. But what is hunger, exactly? Is there any way to lose weight in a healthy way without feeling hungry? In this video you’ll learn how to keep hunger at bay so you can achieve weight loss success.
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Table of contents for this video:
00:30 What is hunger?
01:11 Hunger vs. appetite
02:33 Other reasons you may want to eat
03:31 How to reduce hunger
06:53 The 4 R’s that will help you conquer hunger
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[@ketomeethealth8431]

The best tip is to ALWAYS BE BUSY AND NEVER GET BORED, boredom is the number one reason people overeat.

[@myriamguns2162]

@Keto meet health For myself and many others sadness and loneliness are an even bigger factor. Distracting yrslf from boredom is less hard than ignoring the vast desert plains of being sad, wounded and in a state of loneliness that sucks the life right out of you. No matter how hard you try to work through all the pain (past and present) and make an effort to meet new people when no-one is left in yr life. Every new day is an almost impossible challenge beyond the resources you have left.

[@myriamguns2162]

@@Essemm52 Yes, all that certainly helps. Only, it's a tall order, Ess Emm, esp. things like 'have a good social life' and what you're saying about the type of job one should aspire to. Unfortunately, not all aspirations can become part of one's reality... Not to say that you are wrong. You aren't, but it's hard work and not feasible for everyone. Not to strife for perfection is indeed a major factor for a good life, as you say, and CAN be learned (often the hard way). It took me many years to achieve. 'Good enough' is fine by me these days. Sadness and loneliness are harder to tackle. Being grateful for everything and anything good in yr life, however small, is one of the key attitudes to adopt. There are SO many of them, if only you're prepared to see.. I'm ranting, but you may get the idea.

[@myriamguns2162]

@@Essemm52 I'm finished. Didn't pick up on the cynicism. Expected a gentler approach. Not that it matters within the wider context. And actually some good points there. Right on!

[@sanzr617]

Yes lockdown was hard

[@BUCH-CHARD]

Yes you are true! I also notice that... When we are free and nothing to do? What we do? We eat!!!

[@jadez57]

Learning to eat smaller portions, take smaller bites & chew longer is also helping me. I’m retired now since 10/2019 & was a in a professional career for 40 yrs. When I had a chance to eat, I was basically always inhaling it. So I’ve had to retrain my brain to eat in a different way.

[@cps_Zen_Run]

Mama, yes being mindful while eating is a useful tool.

[@jamescalifornia2964]

Good idea 💡'

[@ebonydevera228]

yes i agre but you feel hunger specially if you are. diabetic person like me I learn hiw to diet and with coach i loose weight but now my body stay on fat

[@musicluvrlaurie6827]

I'm 88 lbs. down since last June following this exact protocol. Honestly, on eating days I only eat 50-60% as many calories as I used to, simply because it was carbs that made me so ravenous all the time, while fat and protein are wonderfully satiating. I love this delicious way of eating so much, and wish I had known what I know now, 40 years ago! Then I wouldn't have had to lose 50+ lbs. over and over and over again.

[@alcyonae]

How short are you?

[@musicluvrlaurie6827]

@@alcyonae 5 ft 6

[@alcyonae]

@@musicluvrlaurie6827 you BMI of 14 puts you at severe risk for a whole range of health problems. It’s nothing to celebrate. 18.5 is the medical threshold. I’d say someone could be healthy at 17, but not 14.

[@musicluvrlaurie6827]

@@alcyonae I have no idea what you're talking about, or why you think you know my BMI. I am still 30-40 lbs. over weight, so my BMI is NOT low.

[@alcyonae]

@@musicluvrlaurie6827 ah, I read “I’m 88 lbs” full stop. Instead you meant you’ve lost 88 lbs. My bad, I followed the punctuation. Congrats on your weight loss

[@seanveach950]

When I started Carnivore and figured out that I needed to think about what I could eat, and not what I could not, it all clicked. Always talking about what you have to give up is self defeating.

[@jamescalifornia2964]

👍 Good point

[@kristinabruk8422]

Absolutely!! It becomes exciting when we get creative and open with choices within the foods that we decide to stick to instead of thinking we can’t have all those other ‘foods’ we crave

[@jobrown8146]

I did a similar thing. When it came to meal time instead of thinking what do I feel like eating, I would think okay what do I have that I am "allowed" to eat and what can I combine to make a meal that I will enjoy.

[@Jennifr1966]

When I was a little girl, my family asked me any my eating habits. (They had weight issues.) I told them that as soon as I'm not hungry, I quit. I didn't wait until I was full; though I was young, I realized that I would become full within a few minutes of finishing! Bear in mind I was young, but I ate everything, just smaller amounts. Even as a teen, when we'd go to a fast food place, I would order a kids meal. Sometimes i found that more than I needed, and oftentimes somebody would offer me their extra lettuce. Nowadays my main trouble is nighttime eating even if I eat a high protein meal at night. I haven't found an answer to this yet.

[@healthhollow7218]

Water…water…and MORE WATER!!! I hated drinking water but I put MIO energy drops in my bottle and drink until I can’t drink anymore. It helps me to not eat out of boredom. I also snack when I’m hungry but I snack on keto friendly foods. Nuts, cheese, or beef jerky. It helps me last until mealtime. Keto is the most amazing lifestyle I’ve ever chosen to do! I am so healthy and happy now. I’ve lost so much weight it’s amazing! Not to mention how healthy it is to eat keto not just for weight loss but for health!

[@arkdrawingandstuff5512]

From what I know most beef jerky has carbs so be careful

[@lily5952]

@@arkdrawingandstuff5512 it all depends on the source. People should always read the labels and check the carb count in the nutritional information section. It's so simple but surprisingly not many people do it (it can be tedious I suppose).

[@Mr.Classic91]

Can't do that because I don't have time to be in the bathroom every 5 min

[@watcherworld5873]

When I get hungry after 6:30pm, I can use Wim Hof breathing to redirect and relax. I don't know why it works, but maybe it is because the breathing exercise lasts about 20 mins and that is how long the feeling of hunger lasts. If that does not work, I may eat 2 cans of herrings and that usually work. The worst thing I can do is to eat carbs after 6:30pm, it destroys my sleep quality for the night. Oh, one more trick that sometimes work. I take 1/2 teaspoon of salt with some water. Sometimes I stop feeling hungry for a while.

[@oliviamartini9700]

I think that falls under her advice: "If you're hungry enough to eat two tins of herring, then you are indeed hungry."

[@barbaracorak9251]

Thank you, you answered a lot of questions that I had and couldn’t find answers to. You have a lot of knowledge.

[@markotrieste]

6:33, this is me. As soon as I reach for a dessert, my weight loss stops 😔. On the contrary, if I manage to avoid the sweet after dinner, then the advice in this video works like a charm.

[@jobrown8146]

When I started low carb one of my biggest problems was learning to not eat after finishing my meal. So I would clean my teeth straight afterwards. It helped me to get over the carb cravings, also the habit I had formed as well as allowing my brain time to register that I had eaten a meal and didn't need more.

[@fleurdavril1465]

@@jobrown8146 brushing your teeth is a very good trick👍

[@Ipsrc]

Fruit herbal tea or berries can help

[@freeindeed5393]

Very nice presentation! I do intermittent fasting, usually eating in a 5-6 hour window, either one or two meals per day. I am shocked how great I feel at 59. I do a keto/low carb. I just need to make sure that I am getting enough protein because I really don’t get all that hungry anymore. I also drink a minimum of one gallon of water a day. I mix with an amino energy blend and I drink all day long. Seems to be working. I was concerned about keeping my brain working well, low carb seems to work the best for me! God bless you all!

[@DanEngell]

Me too exactly! I know I often don't get enough protein cuz I'm just not hungry anymore. Lost 40 lbs and kept it off for 6 years so far. I try to keep my eating window from noon till 8:00 p.m. but oftentimes it's much tighter than that because I'm not that hungry.

[@vas4739]

Very true. On keto & intermittent fasting I have absolutely no cravings and when hungry I fill with a smaller plate of food when protein is more. Being elderly I need extra protein-which can be difficult as there’s only so much room. I now eat one meal a day as I just cannot eat more. BUT what is key is choosing nutrient dense foods so what I can fit in really counts.

[@Lauramagic18]

Oh my ....no comprende....oh dear.....my my....oh

[@cps_Zen_Run]

Once fat adapted your energy levels are stable. I found any cravings are often resolved by additional electrolytes or adding a few more calories.

[@KatieAJ]

Binge on fruits on those days when you're extra hungry. Id stay away from the junk, especially when you can't control yourself. Helps a lot. Fills you up fast without all the calories.

[@maryklatka5989]

I needed this today, thanks!!

[@Raylufc]

I like diet doctor and I am a paid subscriber but as a middle-aged man they rarely mention alcohol a pint of beer throws you out of ketosis straight away

[@dietdoctor]

Hey Ray! We haven't made a specific video about alcohol yet, but we do have a guide about it on our website: www.dietdoctor.com/low-carb/alcohol

[@Raylufc]

@@dietdoctor thank you

[@deb9806]

I found IF helped me and eating less carbs. I slow down eating when home and really try to enjoy it.

[@fizaahmadbaizuri1807]

Eating to relieve sadness or loneliness, that is so me lol

[@avabepoppin]

I’m on a diet and all I ate today was 2 boiled eggs half an apple and 1 1/2 cups of veggies and noodles, I’m STARVINGGGG

[@emmaigama970]

It should be proper diet,no to apple and noodles. Go for green veges,protiens from meat and tufo legumes in moderation and fats

[@anjuliroyeca6980]

Thanks doc! This is really helpful.

[@dessertspring6206]

Actually not just hunger, on low carb diet poor sleep really is the killer.

[@busywomenmomprojectfitness7976]

Amazing... Thx u somuch I have no problem excercise but feeling hungry makes me crazy

[@thelifeofmrsdonna]

Getting enough protein helps me to be more satisfying

[@lorelwebber6435]

Thankyou so much. I think I knew this all but it’s good to have the support I need. Would I actually need to eat just to hunger and ignore calories while breastfeeding my 11month old baby? He drinks a lot eats a bit here and there if whatever we eat

[@mikrahzin]

This was great! Thank you!

[@reda29100]

A personal difference between hunger and appetite is relevamt to me. The bitterness or strong un-tasty flavor of a food is more than just suppressing hunger or even decreasing appetite. In my experience, unsweetened black coffee and the slight discomfort of a boild egg yolk stays on your tongue long enough that you don't want anything to eat at all. Suppressing your hunger is a thing but cutting the urge to eat *even in the presence of a tasty food,* is a totally different effect. Needless to say, this doesn't help if your actually hungry; it is to say that you don't need to fight that urge of eating when you're full, even if you wanted to eat had that taste not been in your tongue at the moment.

[@hironmoypalit8595]

Excellent your advice.

[@Lauramagic18]

Really good information!

[@colo5220]

Stop eating carbs will manage hunger. I only eat one meal a day with low-carbs, and I don't feel hungry.

[@WA4OSH]

Are you visiting the refrigerator out of habit, or are you really hungry?

[@ale189251]

A lot of the cravings also comes from lack of minerals and salts that are being pulled out when eating plant foods or high carb food.

[@heidiyamami3884]

Your arms look awesome!!!!

[@bmp713]

Do you continue burning body fat right after eating if you stay in ketosis?

[@mastax1234]

I just want to say that the secret for me was fiber. After I added in a fiber supplement before each meal I felt satisfied for the entire date and I never once wanted to eat another meal. It was the silver bullet for me and it finally made my weight come off!!!

[@MrJoshcc600]

I just did a month of 90% protein diet. Gained 15lbs! I've never been this overweight in my life and I'm 3lbs heavier then even I started 5 months ago trying to loose.....

[@Sara-mr1hs]

On keto, you should only eat about 15-20 percent protein, and about 75-80 percent fat (leaving room for up to 5 percent carbs). Excess protein turns into glucose in your blood which might cause weight gain.

[@sanzr617]

That was helpful its funny I have always lived this way until lockdown happened. It was over by the third time.

[@roustabout4fun]

Hunger is fasting just starting to work...or sugar swings. I like fasting better.

[@skeptigal8899]

Good way to think of it.

[@xenoclassical4058]

Thank you, Janet! (it's a quote)

[@ragewolfofodin]

Im on my 6th day of a calorie restriction an the hunger pain is terrible. I almost cheated the other night but had the willpower to suffer through it. I went to bed hungry an woke up really hungry. I don't know how long the pain lasts till im used to it.

[@bbyng7316]

Aaaaaaaaaa ouch. Not being tired will help your self-discipline and help you sort out which hunger is coming from where? Gut hunger is emotional. Only feed genuine stomach hunger.

[@kirameki7331]

low carb high protien diet is good for t2D?

[@mordejaimelamed8898]

why you see to the side and no to the camera. thank u for the information.

[@memedaly]

Is being in ketosis safe if u have no gallbladder pls?

[@rhondaurb]

Gosh I sure do love to eat though. It’s a joy

[@ellyneilsen2865]

I always want something sweet after eating a high protein meal?

[@user-bx6cl1sm3i]

Producing a Video on "how to manage hunger" for people who exactly knows what hunger is and start with giving an description of hunger.

[@lb728]

I wish someone could figure me out. I started eating more incl a lot more protein. I lift heavy weights and I get hungry even more often than ever. My weight is maintaining but waking up from hunger is no fun

[@richardhead7459]

HELP, I need to lose 10 stone or will snuff it. Am eating salads and white meat lunches with no carbs but am hungry after. I need more food!

[@iamhida493]

I was so hungry counting calories

[@heredianna2496]

Interesting but when it comes to keto no individual can be 100% sure to be in ketoscis state unless exams are done, so I don't understand how some Dr, dieticians can push that on just any individual although I see how it could work if it's been followed by professionals.

[@dietdoctor]

It's not required to be in ketosis to lose weight.

[@toni4729]

A cup of coffee never nurt anyone either, just don't put sugar in it, ever.

[@jaganath9048]

Why is she not blinking? LMAO

[@theinstituteforuniversaltr3629]

Chewing sugar free gum really helps

[@bethbarclay855]

I’m sorry, but for the part about RATING FOR REASONS THAT FEEL LIKE HUNGER are a load of crap for me. When I eat I eat when I’m happy and hungry. I never eat stressed. I do the complete opposite, when I’m stressed I don’t eat which in turn I end up losing weight. If I eat when I’m stressed, i feel sick. When I’m bored I do other things to keep myself occupied. Everyone is different but it seems that in all these types of videos it only caters for one type of people.

[@MrJamiez]

3:15 that's most people! 🤣

[@rocketknoxler6516]

I absolutely hate eating food. I am ALWAYS hungry

[@jamescalifornia2964]

😟 I eat too many nuts ... 🥜 _( excellent tips ~👌 )_

[@thefriendlypsychopath3894]

You gay as hell!

[@jamescalifornia2964]

@@thefriendlypsychopath3894 😠 Don't be Homophobic ... ❗️

[@thefriendlypsychopath3894]

@@jamescalifornia2964 I'm not homophobic, I'm Pro Pu$$y!

[@thetruth4791]

My dog and i enjoy a Pound of Thick cut Bacon and 3 Eggs Sunnyside up...cooked in butter..

[@we4r119]

Did I see fries on the menu plan?

[@user-gw1rd7uc7s]

Well identifying is not the toughest part. Menus that works messed up preference that's how bad

[@bubbercakes528]

I love to splurge at night. It might be due to all of the fast food and snack commercials at night. 😏

[@aliendroneservices6621]

How to reduce hunger: avoid seed oils. See: Chris Knobbe and Tucker Goodrich.

[@Gamergirll0.5]

Intermittent fasting

[@whateverLDZ]

try not to blink. i lost with that lady

[@nelled6240]

When you say 'Diabetes Educator ' do you mean Type 1 Diabetes or Type 2 Diabetes? It would be really helpful if you could be clear about the difference.

[@starbaby849]

Good point, she probably means Type 2 I think 🤔

[@YeshuaKingMessiah]

They’re trained in both variants to educate others

[@vic_boo]

if your a teen/kid watching this. eat. please. you dont need to lose weight. eat please. eating isn’t bad. eating is healthy. you shouldn’t be trying to get rid of wanting to eat. so do me a favor, go get a snack.❤️

[@andythurlow1614]

I don't get ger this, she seems to have one foot in one foot out. Diet Doctor promotes LCHF, low carb, moderate amounts of protein and high fat. She repeats all the way through this video, low carb, high protein, add a little fat. This is the type of diet that left feeling slightly hungry, lethargic and struggling to loose weight. I then tried moderate amounts of protein, usually very fatty meat like pork and lamb chops, streaky bacon, salmon, but used lots of very low carb veg as a vehicle to eat fat, i.e stir fry or mash veg adding plenty of butter or salad with lots of olive oil etc. This turbo charged my weight loss and high carb hunger (Hangry) completely disappeared leaving me with constant energy and intermittent fasting was an absolute breeze.

[@Marta_is_here]

Diet doctor (Andreas Eenfeldt) has recently been promoting a high protein, low carb, lower fat diet. Have you been watching? I think it’s refreshing that the channel is not dogmatic and explores other diet models that can also be helpful. We (humans) are not all the same, not everyone thrives on a high fat diet. So there’s that.

[@YeshuaKingMessiah]

Yes high fat is better than high protein (“protein sparing or PSMF”)

[@Marta_is_here]

@@YeshuaKingMessiah better for what? Not for me, I’m not trying to lose weight. And I have genetic LDL receptor issues. High fat for me, and my general health and fitness is bad. People are different, we are not cookie cutter people, you generalize.

[@YeshuaKingMessiah]

@@Marta_is_here the exception proves the rule

[@Marta_is_here]

@@YeshuaKingMessiah no, no it doesn’t Unless the actual “rule” you are referring to is the rule than every human is different. Different genetics, different metabolisms, different lifestyles…..so one diet does not fit all.

[@Alec_Collins78]

Tablespoons are huge...

[@Marta_is_here]

I had a bowl of homemade white bean and kale soup a few hours ago and I’m still full. High fiber beans really fill me up, that with veg, a little olive oil and I’m good. Nutrient dense and delicious. One of my favorites, love a lentil soup too. I don’t have a lot of fat to lose, just a little fluffy from being down for a month after a car accident and a back procedure. I’m a 58 year old female. I know, not “low carb”….ooooh I’m going to be so unhealthy!!! Lol Funny how the longest lived populations in the world eat whole food carbs and are fine. 🤷‍♀️

[@gardengirl7226]

I think eating some whole foods that contain carbs like beans and not eating processed crap carbs is fine.

[@lily5952]

@@gardengirl7226 I agree. It's mainly the processed garbage that passes as "food" that causes the problems. It might be controversial but my plan is to do low carb to curb the damage that grains and sugar have done to my body and then slowly reintroduce some whole food based carbs (lentils, beans, some veg like butternut, squash etc) into my diet as time goes on. I don't think ultra low carb is sustainable; a liberal low carb would be better for maintenance, in my humble opinion. Some people do carb cycling as well when they reach a weight loss plateau.

[@elfwriterbluemoon2244]

I do not like protein...hard to digest 🤢

[@bessiebyakika7580]

You like many others don't address the real reason, which is eating for no specific reason. Not hunger, not appetite, just eating!

[@user-ws2me9xm8t]

It must be great to break a kid's habit, a kid's attitude to food consumption. Probably it's an adult attitude to only drink liquid.

[@CKC-gk2dh]

Eat lean protein (the leaner the better if you have excess body fat). Eat non starchy veggies Eat lowfat dairy items if you desire. Limit or omit added fats like olive oil or butter. Drink non-calorie drinks. Do this until you reach your target body weight. Then you can add fattier meats and dairy, added oil/butter, and even some starchy carbs. Just be sure to monitor your weight regularly to make sure the weight doesn't creep up on you.

[@jadez57]

This is what works for me but I have to have added healthy fats & fiber…fish, greens, flax, chia, hemp, walnuts, pecans, macadamia & avocado.

[@loganwolv3393]

@@akkystreams1103 Yeah? I mean can't your body just break down your own fat, or more specifically your own stored fatty acids and produce ketones that way? Just wondering.

[@annamaria1929]

This not good advice if you are following a keto plan. You should avoid all “ low fat “ products. When the fat is removed sugar and other unhealthy additives are put there to make it palatable! Just saying

[@toni4729]

Nothing better than a good meal of salmon cooked in a tablespoon of butter. Don't forget the butter, even if you're overweight. Fat never made anyone fat.

[@Marta_is_here]

@@annamaria1929 not everyone is keto 🤦‍♀️ Some people don’t react well to keto. There are some with genetic issues where a high fat (yes even high “healthy” fat) does not agree with their health issues AT ALL. Some people don’t like eating keto. Some people have enough body fat, they don’t need to eat 70-80% fat. So keep your “but keto…” comments. Thank you. 😁

[@peteanderson1665]

Not true it's cravings food addiction is number one! The truth is most of the time it's not that we are hungry it's we are craving food.

[@mesbahulhoda9539]

Fat in its purest form is not satiating but caloric dense

[@Mrs.TJTaylor]

Not true. Fat is the most satiating macro nutrient.

[@lf7065]

Protein is the most satiating.

[@mesbahulhoda9539]

@@Mrs.TJTaylor I would love to know if you only consume 20 tablespoons of butter or coconut oil or olive oil will keep you satiated for the whole day?

[@lily5952]

It's calorically dense but that doesn't mean it doesn't satiate you. You really don't need more than a bit to be satiated. Compare that with carbs, especially processed simple carbs like bread and pasta. You will feel hungry again as soon as you're done.

[@YeshuaKingMessiah]

A smear of butter or cream cheese, nibbled at with a spoon A spoon of coconut oil, sipped at or nibbled if solid enough Both quite satiating Even heavy cream can be sipped

[@robd1859]

but why do i carve delicious food when dieting . ? I dont crave grilled chicken and broccili ewww.

[@ken3marcus]

Camera work seems weird, makes it look like she is talking to you but staring off into space.

[@MrJoshcc600]

Reading a script

[@Jakeeey92]

Does this woman blink

[@upcanneverbeoneupped]

💀

[@amiracle1269]

FIBER.

[@Able321]

hey Siri

[@christopherellis2663]

Hunger is an illusion. Inability to control the impulse is immature.

[@22darius22]

Certified by whom?

[@dietdoctor]

The full written version of this video guide has been medically reviewed and contains links to all the scientific references: www.dietdoctor.com/low-carb/hunger

[@YeshuaKingMessiah]

@@dietdoctor I think he’s doubting your diabetes educator certification