Is feeling hungry normal when you are in a calorie deficit?

Is feeling hungry normal when you are in a calorie deficit?

Let me start off by saying that we should absolutely avoid feeling extremely low-energy as a result of eating too little calories.

But if you are only experiencing small periods of light hunger, that is actually a sign you are in a moderate calorie deficit.

When you consume fewer calories than your body needs to sustain itself, light hunger responses are part of the process.

You can minimize this hunger response by choosing more high-volume foods [1]. For instance, by having a protein source with each of your meals. Or having popcorn as a snack instead of chips (to give you an idea).

If you do feel extremely hungry and low-energy even with high-volume food options, you probably are cutting your calories too low. In this case, it’s a good idea to up your calorie intake!