Coach Yourself Thin by Greg Hottinger

Author:Greg Hottinger
Language: eng
Format: epub
Publisher: Potter/Ten Speed/Harmony/Rodale
Published: 2012-05-17T04:00:00+00:00

I’m struggling with hunger. What should I do?

Ignoring hunger pangs won’t work if you want to stick with your program for more than a few weeks. Start by making sure that you are eating enough calories to support your resting metabolism. (See the CYT calorie charts on pages 138 and 140 for guidance.) You should be eating three to six protein- and fiber-rich meals or snacks per day (your fiber intake should be at least 15 grams per 1,000 calories), but if you are still hungry, then you will need to increase your caloric intake by 200 to 300 calories per day. You can do this by adding 2 ounces of protein to your lunch or dinner, as well as an extra serving of vegetables and a serving of whole grains or beans.

One key strategy for managing hunger is to increase fiber intake because higher-fiber foods are more satisfying, calorie-for-calorie, than lower-fiber foods are. As a result, individuals with a higher fiber intake are more likely to have a lower body weight. The main food sources of fiber are high-fiber cereals, legumes (beans, lentils, and peas), fruits, vegetables, whole grains, and nuts and seeds.

Breakfast cereals: 0 to 13 grams of fiber per serving (read the label on the box to find the serving size)

Legumes (beans, lentils, and peas): 6 grams of fiber per ½ cup

Fruits, vegetables, and whole grains: 2 to 3 grams of fiber per serving (½ cup cooked veggies, 1 cup raw veggies, 1 slice whole wheat bread, 1 medium piece of fruit, ½ cup cut fruit, 3⁄4 cup berries, 1 cup cubed melon, ½ cup oatmeal or brown rice)

Nuts and seeds: 2 grams of fiber per serving (1 small handful of nuts, 2 tablespoons peanut butter, 1 tablespoon ground flaxseed)

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