Common struggle with diet

A common struggle people have in their fat loss journey is not feeling satisfied after their meals. If this is the case, the first thing I would look into is your total daily calorie intake.
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Regardless of how you design your meals, if your calorie target is extremely low, you will continue to feel hungry most of the time. This is why sometimes it’s a good idea to raise your calorie intake and purposely aim for a slower rate of fat loss. Although you may lose less fat in the short term, in the long term you will stay more consistent, which eventually improves your results.
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Now, next to setting your calories realistically, there are also a few ways you can tweak your meals to feel more satisfied. For one, eat more protein-rich and high-volume foods [1]. This helps because these foods usually are high in volume without being high in calories. One of the main signs your nervous system uses to signal satiety to your brain is the degree at which the tissues in your stomach stretch when you eat [2]. So having more voluminous foods and even 0-calorie drinks in your meals help [3].
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There is also interesting research on eating pace. Individuals that take their time and sit down when they eat, usually feel more satisfied without eating more calories [4]. This likely is because eating slower/while seated promotes more mindful eating.
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