If you constantly feel hungry, tired, or have difficulty concentrating, your calorie deficit may be too large.
According to nutrition expert Jared Meacham, who spoke with Healthline, the body responds by increasing hunger when it does not receive enough energy.
For this reason, he recommends maintaining a moderate calorie deficit rather than following a highly restrictive diet.
The importance of food choices
It is not only the number of calories that matters.
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Meals rich in protein, dietary fiber, and healthy fats can help you stay full for longer, Healthline reports.
Vegetables, fruit, beans, lentils, and broth-based soups provide plenty of volume without containing many calories.
At the same time, carbohydrates should not be eliminated entirely.
Whole grains, fruit, vegetables, and legumes contain both fiber and essential nutrients.
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According to Jared Meacham, a very low carbohydrate intake may increase the risk of hunger and increase cravings for snacks.
The solution is not to eat as little as possible
Many people believe that a large calorie deficit produces the fastest results, but according to Healthline, both research and practical experience suggest that a more moderate calorie deficit is often easier to maintain.
The key takeaway is that constant hunger does not have to be part of losing weight.
A diet that provides enough protein, fiber, healthy fats, and nutrient-rich foods can make it easier to maintain a calorie deficit while allowing the body to continue functioning properly.
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According to nutrition expert Jared Meacham, this may improve the chances of achieving sustainable long-term weight loss.
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