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Dieting: When And How To Diet, Curb Those Hunger Pains With Methods In Controlling Hunger Pangs!

Updated on April 6, 2012

Take Control Of Your Hunger Pains - Learn How To Diet Effectively!

In this article I will teach you best techniques in learning how to diet. This will tell you the importance of keeping up good fluid levels, low fat proteins in meat and fish and dispels the myths of how low fat in the diet can help with eliminating high fat in transit. This is about taking control of your body. Later I will introduce you to some very special research by Dr Amanda Sainsbury-Salis which is very exciting. This article focuses around the idea of controlling hunger pains thereby alleviating the need to snack on high calorie foods.

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Courtesy of
Courtesy of
Water: The Source Of Life
Water: The Source Of Life

No Water? Dehydration causes:

  • Headaches,
  • Tiredness
  • Loss of concentration
  • Constipation

If you want to know more on fluid intake, please Click Here.

Hunger Pains Might Be A Result Of Poor Fluid Intake

First of all, when you suffer hunger pains, you have to ascertain whether you are hungry or thirsty.

Sometimes your body can send off signals to the brain that you are hungry.

This is because food has lots of fluid contained within it.

However, you don’t want to be confused with taking onboard-unwanted calories when you simply haven’t had enough to drink.

The key here, therefore, is to ensure you keep your fluid intake up over the course of a day.

It is recommended that you drink between 1 ½ to 3 litres of fluid.

Water helps with the functions of the body.

It can assist with evacuation of waste products, temperature regulation and, because we are made up of mostly water, is essential to life.

Without water, we will die within days.

Taking control of hunger pains, therefore, has a lot to do with the intake of fluid.

This needs, just like the flowers in the garden, to be administered a little and often.

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Courtesy of Karen Steffens
Courtesy of Karen Steffens

Protein Can Help Suppress Hunger Pains

On your journey in learning how to diet, low fat meat has a great impact on the success of the diet. Why is that?

Protein keeps you fuller for longer. It triggers peptide (PYY); this suppresses hunger pains by sending messages to your brain saying that you are satisfied. If you increase your protein as little as 3% and reduce the carbohydrate intake, you will feel satisfied for longer. You, therefore, don’t feel the need to snack. Use low fat protein as this will help with weight loss.

Starting the day with a low fat high protein breakfast will help get you through to lunch without snacking. This is because, as stated, protein keeps you fuller for longer. A dish like a smoked kipper, egg, tomatoes and mushroom bake with a juiced red grapefruit will set you up for the day.

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Soup: A Great Way of Keeping Hunger Pains At Bay

On the BBC’s ‘Make My Body Younger’, Series 1, episode 4, soup was highlighted as an excellent meal. This is as a great way of keeping hunger pains at bay. In this programme, they took two groups of soldiers. One group ate soup; the other ate a plate of meat, potatoes and two vegetables. Both meals had the same meal balance. Both groups completed the same activities at the same time. It was found that the group who ate the plate of food became hungry sooner than the group with the soup.

To help you understand mechanisms, and learn how to diet effectively, taking control by eating soup could help with hunger pains. This is because the thick consistency takes longer to absorb than the bulky equivalent.

Taking into consideration that protein keeps you fuller for longer and soup helps to do the same thing, something like homemade chicken (with the fat extracted, making it low fat) and vegetable soup might be a good alternative.

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Cottage Cheese
Cottage Cheese

Low Fat Dairy Products Helps With Other Fats Transit

In the same programme, Dr Andrew Curran with the presenter George Lamb, highlights the evidence that low fat products, like natural yoghurt and cottage cheese, helps with the transit of more high fat composites. Apparently the low fat forces and lines the digestive system, helping to force it through and evacuate it, before it has a chance to be stored in the body.

When it comes to ‘how to diet’, therefore, it is worth considering integrating some of these low fat products into your diet. Perhaps in the form of an after dinner sweet, where you could corporate a fruit, like strawberries, with some natural yoghurt or use cottage cheese with a low fat protein salad for lunch.

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Glucose Sugar & Long-Acting Carbohydrates = Empty Calories?

Now, onto the idea of how to diet, with carbohydrates. What you need to understand is that carbohydrates are necessary to add bulk to your diet. However, if you think in terms that carbohydrates are basically ‘waiting’ sugars, you might understand why people like Atkins (the Atkins Diet) was adverse to it.

Let me explain. Take the idea of glucose drinks like lucozade. This is basically sugar water that gives an instant energy fix as soon as it is drunk. It boosts energy levels instantly very fast, but soon drops. A long-acting carbohydrate, on the other hand, gives you the energy boost, but not as sharply – it is slower acting. However, it is sugar and, although important to health, you need to be aware of it’s calorific content. Some schools of thought think of these sugars as empty calories.

When learning about how to diet, eating long acting carbohydrate, like bread, potatoes and flour products, is about moderation. It is better to each nutrient rich food when keeping within your personal calorie range. If you want to find out more about how many daily calories, as an individual, check out this calorie intake calculator

Calories are units of energy. Food is made up of these units – some food has a higher or greater calorific value than others. Balanced with exercise – this burns calories – and food intake, this determines the level of weight loss. However this is an article about how to diet by controlling hunger pains and not one to talk about the finer details. The above link should be able to help you with further information on this.

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Dr Amanda Sainsbury-Salis
Dr Amanda Sainsbury-Salis

Signs Of The Famine Reaction

  • Nagging hunger and cravings
  • Lethargy
  • Feeling Cold
  • Reduced Libido
  • Weight loss plateau and rebound weight gain

Don't Go Hungry: The Famine Reaction

Dr Amanda Sainsbury-Salis is the author of the Don’t Go Hungry Diet book. This is highly rated and recommended by many of those who have purchased and practiced her ideas.

Her objective was to control hunger pains, thereby aiding to weight loss. Whenever you start losing weight, whatever method you use, your body will sense this. It will kick off a famine reaction.

You can switch off the famine reaction, thereby leading to weight loss, by eating certain types of nutritious foods that satisfies you. When the famine reaction kicks in, then ‘eat your way out of it’ by eating nutritious ‘home cooked’ foods. Once you are satisfied, you can go back to the low fat nutritious diet that we are all familiar with.

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Dr Amanda Sainsbury-Salis with Don't Go Hungry

Don't Go Hungry: The Fat Brake

Dr Sainsbury-Salis, as seen in the below video, talks also about how our bodies have a ‘fat brake’ that stops us gaining weight. This fat brake cuts your appetite and increases the metabolic rate. If you learn to be in tune with your body, stop eating when you are satisfied and only eat when you are hungry, this fat brake can help prevent you from gaining weight, thereby reversing the effects.

Please feel free to take a look at the below video for more on this and click on the links below, for the 5 star reviews.

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Signs for the fat brake:

  • Reduced appetite
  • Desire to move about
  • Feeling warm
  • Effortless weight loss
  • Weight tends to become capped

Secrets of How To Diet In Summary

So the secrets of how to diet have a multitude of considerations.  You need to ensure that you keep your fluid levels up, maintain a low fat diet with plenty of low fat meats and fish.  This should help keep hunger pains at bay, lessening the need to snack on high fatty, high carbohydrate foods that tend to put weight on.  By using techniques, like eating soup, and learning from the research of people like Dr Amanda Sainsbury-Salis, this will eliminate the need to learn how to diet, because this becomes a lifestyle change.  By never experiencing hunger pains, you are taking control.

© This work is covered under Creative Commons License

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Use this article at your own risk. This article does not give health or dietary advice, neither does it give legal opinions.  Any action or outcome that may result from this article is the sole responsibility of the reader.  This and all my articles assumes no responsibility or legal claim against them.


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    • shazwellyn profile imageAUTHOR


      9 years ago from Great Britain

      Yes, I am sure you can do this Sandy! And you are quite correct domster.

    • sandyww75 profile image


      9 years ago

      I'm going to try a few of your suggestions. Hopefully I can drop a few pounds. Thanks.

    • domster47 profile image


      9 years ago

      It's important to eat healthy food and live a healthy life style.

    • profile image

      Aluma Wallet 

      10 years ago

      Great post about hunger pains and dieting. I think many may find the research by Sanisbury-Salis to be quite interesting.

    • shazwellyn profile imageAUTHOR


      10 years ago from Great Britain

      Thank you K9 :)

    • K9keystrokes profile image

      India Arnold 

      10 years ago from Northern, California

      This is awesome advice for dealilng with hunger/hydration pains! Very useful information about dieting. Thanks for sharing.


    • shazwellyn profile imageAUTHOR


      11 years ago from Great Britain

      It is truly marvellous that you can advocate and understand what I have written. Well done and spread the word, my friend:)

    • marieryan profile image

      Marie Ryan 

      11 years ago from Andalusia, Spain

      An excellent hub...I have come to terms with the 'Famine reaction' and now that I understand that , it has changed my life.

    • shazwellyn profile imageAUTHOR


      11 years ago from Great Britain

      Thank you entertainmentplus. Hope you will spread the word! :)

    • shazwellyn profile imageAUTHOR


      11 years ago from Great Britain

      No problem fullfast... glad it was satisfying! :)

    • entertianmentplus profile image


      11 years ago from United States

      Awesome hub,very informative.Thanks

    • profile image

      Full Fast 

      11 years ago

      Thanks for taking the time to outline all the different ways to curb hunger pains. Great post.

    • shazwellyn profile imageAUTHOR


      11 years ago from Great Britain

      Im glad Pamela. I think it is important to incorporate some of these ideas into lifestyle choices rather than diet, though - particularly Dr Sainsbury-Salis's method. Thanks for visiting :)

    • shazwellyn profile imageAUTHOR


      11 years ago from Great Britain

      Green lotus - sugar is about empty calories, we need nutrient! Natural sugars incorporated in fruit and veg is burned quickly but are bursting with vitamins, minerals and trace elements - love your fruit and veg, love your life and feel good! *wink*. Thanks for reading :)

    • shazwellyn profile imageAUTHOR


      11 years ago from Great Britain

      Wavegirl - we are all mostly water, so replace what you lose. It is essential to life! Thank you for your lovely comments :)

    • Pamela99 profile image

      Pamela Oglesby 

      11 years ago from Sunny Florida

      Shaz, A great hub to help with dieting which I do periodically when my weight starts to creep up. Great tips in your hub. Thanks.

    • Green Lotus profile image


      11 years ago from Atlanta, GA

      Im a big fan of the Atkins and SouthBeach diets which promote lots of water, fewer carbohydrates and more protein. It works for me. I've also found that the less sugar you consume (carbs included) the less you crave them! Good work Shaz.

    • wavegirl22 profile image


      11 years ago from New York, NY

      water water water. . I need to drink more .. but I am so addicted to diet soda .. .I am so glad I just read this for even though I had a good breakfast .. my mind just wants to snack . .and seriously I know it is all in my head and my stomach really isnt hungry. . I will be back again and again next time I feel the urge to eat just for eating sake! Once again an incredible Hub from an incredible Hubber ;))))

    • shazwellyn profile imageAUTHOR


      11 years ago from Great Britain

      MPG.. I believe you have to have two glasses of water to counteract 1 glass of wine - alchohol makes you deydrated! Thanks for reading my friend :)

    • shazwellyn profile imageAUTHOR


      11 years ago from Great Britain

      Ann... you are amazing and funny! Thanks :)

      p.s. .. put the soup on!

    • MPG Narratives profile image

      Maria Giunta 

      11 years ago from Sydney, Australia

      Oh thanks Shaz, now I understand why I'm always hungry, I don't drink enough water. Maybe I should trade my wine glass for a glass of water. Lots of good info in this hub.

    • Ann Nonymous profile image

      Ann Nonymous 

      11 years ago from Virginia

      Hi Shaz! I read this just in the nick of time! My mind says eat but my stomach really doesn't have room! Excellent job!


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