Always hungry? 8 tips to curb hunger & cravings

Wondering how to stop feeling hungry? Whether you’re trying to lose weight or simply trying to live a healthier lifestyle, constant stomach rumbles and hunger pangs are less than ideal.

Feeling hungry all the time makes sticking to your healthy eating goals a whole lot harder. Thankfully, making a few savvy diet adjustments can help to put an end to insatiable hunger and carb cravings for good.

8 tips to stop feeling hungry & curb cravings

Wave goodbye to stomach rumbles and say hello to fulfilling and nutritious meals, by working these simple hunger-crunching tips into your daily routine…

1. Eat more at mealtimes

If you already eat a balanced diet but are still wondering how to stop feeling hungry, it could merely be a sign that you’re not eating enough. Do you feel tired, sluggish, cold or irritable, alongside constant hunger pangs? Your body needs food to function. Food is fuel to your body, like petrol is to a car—and you need enough of it in order to feel and function at your best.

If you’re trying to lose weight, eating tiny meals is not the answer. You’ll end up feeling groggy, grumpy and ravenous and, long-term, it can be dangerous. Don’t over-restrict yourself. Eating a full plate of healthy whole foods at mealtimes is the best strategy for healthy weight loss and good health, as it’s enjoyable and easy to stick to over the long-term.

So, keep your meals healthy and whole foods-based (more on that next), but try to eat until you’re comfortably full at mealtimes. This way, you’ll nourish your body with the nutrients it needs and feel full and energised until your next meal.

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2. Eat more whole foods

Ever eaten an entire pizza and felt hungry an hour later or wondered why you felt ravenous shortly after eating a huge take out?

Processed foods are high in calories and refined carbs, but low in fibre, protein and essential micronutrients. This means they’re digested quickly and won’t fill you up for long. Plus, did you know that if you’re lacking in essential nutrients, your brain will turn on your hunger signals? You might think you’re eating enough food, but if a lot of it is processed or refined, your body might not be getting the nutrition it needs.

The solution? Opt for real, whole foods like veggies, legumes, eggs, nuts, seeds, fish and high-quality meat and dairy, as much as you can. These foods are packed with slow-digesting protein, fibre and healthy fats, whilst also providing your body with the essential micronutrients it craves. That means you’ll feel fuller for longer, on fewer calories. Win-win.

3. Always think thirst first

Next time you’re tempted to raid the snack drawer, ask yourself this: am I actually hungry, or am I just thirsty? The part of your brain that is responsible for switching on hunger is also responsible for triggering thirst, so it’s surprisingly easy to misinterpret the messages.

Are you drinking at least 2 litres of fluid per day? While tea and coffee do count towards your fluid intake, they do have a mild diuretic effect, which causes your kidneys to flush out extra water from your body. Try to drink plenty of plain water too.

And if you feel hungry between meals, try to think thirst first. Drink a big glass of water or herbal tea and wait 20 minutes to see if the hunger subsides before digging into a snack. If you feel more satisfied, it was probably just thirst.

4. Supercharge your protein intake

If you’re not feeling full after a good-sized meal, start by focusing on your protein intake. Protein is the most filling macronutrient, as it triggers several satiety hormones that reduce your appetite and make you feel full. It also takes more energy (calories) for your body to digest than fats or carbohydrates.

There’s no need to start scrupulously tracking your protein intake (unless you want to!). The simplest strategy is to ensure you include 1 or 2 palm-sized portions of protein with every meal. Here are some healthy protein sources to get you started:

Check out our high-protein-diet or vegan protein sources guides for more information on increasing your protein intake.

5. Fill up on fibre-packed foods

How many times were you told as a kid to “eat your vegetables!”? Well, it turns out they were right all along. Fibre has endless benefits—from keeping your gut healthy to aiding in digestive health—but it also happens to be an incredible hunger-cruncher.

Some types of fibre swell in your stomach when they absorb liquid; taking up space in your stomach and leading to a feeling of satiety. Plus, fibrous foods like vegetables are low in calories, so you can really load them on your plate to add volume to your meals.

Start filling up half your plate with vegetables, especially greens. Not only will you feel satisfied for longer, but you’ll increase your meal’s dose of essential vitamins and minerals in the process!

6. Eat more healthy fats

Avoiding fats in the fear that they’ll make you fat? It’s time to add them back into your diet, pronto.

Your body needs dietary fat. It’s a major energy source and plays a role in countless bodily processes, from cell growth to hormone regulation. And when it comes to stopping hunger, fat is your best friend. Like fibre and protein, it takes a while to digest; and as an added benefit, also releases several appetite-reducing hormones.

Fats are healthy but energy-dense (high in calories), so they should be consumed regularly, but in smaller quantities than protein and fibre (veggies). By adding a thumb-sized portion to every meal, you should notice that your meals feel more filling. Here are some healthy fats to consider:

You’ll be surprised at how much longer you’ll stay full after the craving-crushing combo of protein, fibre (veggies) and healthy fats!

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7. Limit refined carbs & sugar

If you’re trying to lose weight or struggle with endless hunger, refined carbs like bread, rice, potatoes and pasta, as well as processed sugary foods, should be kept to a minimum. These types of food digest in an instant, leading to rapid spikes and falls in your blood sugar levels, leaving you feeling tired, hungry and consequently craving more carbs.

Minimising refined carbs, and doubling-up on nutritious protein and veggies instead, is a winning strategy for curbing hunger. Plus, this simple swap makes maintaining a healthy weight a whole lot easier! If ditching carbs seems like an impossible feat, check out our low-carb alternatives—they taste just as good but make hunger a thing of the past.

8. Fill your cupboards with healthy snacks

Often times, cravings are psychological. If you’ve got a cupboard full of crisps, chocolate and sweets, you’re going to want to eat them. We’re all human, after all! If you can relate, use the ‘out of sight, out of mind’ rule and simply stop buying unhealthy snacks altogether.

Instead, pack your cupboard with healthy snacks. This way, if you do great hungry between meals, you can at least fill up on something nutritious. The right healthy snacks will actually satisfy your hunger, rather than making the problem worse. Healthy snacks can be tasty and affordable, too! Get started with these easy low-carb snack ideas:

How to stop feeling hungry: Try Purition

If all the talk on protein, fibre and fat has got you feeling a little overwhelmed, start with Purition. Purition offers a nutritious balance of macronutrients and slow-releasing vitamins and minerals, which will keep you full, satisfied and energised in between meals. Blend with milk for nutritious breakfast or lunch, mix with hot milk for an instant porridge or mix a spoonful into some yoghurt for a craving-crushing snack.

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