Thought I would share with you today a question I hear all too often about one of the difficulties of being on a low calorie diet. HUNGER! Although the example I give is in reference to a 1200 calorie diet, the suggestions I have are relevant for any low calorie diet whether it is a 1300, 1400, or 1500 calorie diet.
QUESTION:
I have been on a 1200 calorie diet. Although I have lost some weight, I’m struggling to continue because I’m so hungry all of the time! Do you have any suggestions?
MY RESPONSE:
First of all if you have succeeded in losing some weight the diet is working for you in one respect. Congratulations! However, it is not clear from your question how you determined the number of calories that might be appropriate for someone of your sex, age, height, weight, and activity level. I recommend taking a look at this first.
By reducing your caloric intake to 1200 calories it is possible for just about anyone to lose weight initially, however, if you are not getting enough calories to meet basic needs you might find your body adjusting to the low caloric intake in ways you might not like. A caloric intake that is too low can slow down your metabolism making it harder to lose weight. Also, it is difficult to eat a balanced diet with so few calories. This in turn can make it difficult to stay on such a diet.
Here are ten suggestions:
1. First assess whether or not you are getting enough calories to meet your needs. 1200 calories is the minimum intake recommended for women (for men the number is 1500-1600 calories) because it is difficult to achieve nutritional balance with less. In addition, most women need a minimum of 1200 calories to meet basic physiological energy needs such as keeping the heart beating, lungs breathing, and other organs functioning even when at rest.
If you are physically active you need to take into account the energy cost of exercise. Be sure to include additional calories beyond 1200 to cover the calories burned in doing formal exercise such as walking, jogging, swimming, etc. If you do not eat enough to cover your energy needs for exercise you risk not only being hungry but also slowing down your metabolism.
In addition, 1200 calories will likely not be enough calories for you if you weigh 160 lbs. or more.
For more information on determining your caloric needs see:
1200 Calorie Diet: Getting Started! (Read this article about how to assess the lowest caloric intake that is safe for you.)
1200 Calorie Diet for my best tips and resources
1200 Calorie Diet Plan for balanced nutrition
2. Choose to spread out your meals and snacks to reduce the likelihood of feeling hungry. I recommend eating 3 small meals each day with a minimum of 2 snacks. This is possible if you keep your meals to about 300-350 calories and the snacks to about 100-150 calories. By eating something every 2 to 3 hours or so it will be easier to get from one meal to the next without feeling so hungry.
3. Recent research suggests that people experience a sense of fullness based on the volume of food eaten not just the calories. Low energy dense foods such as fruits and vegetables have a high water and fiber content. 
Image by ninahale via FlickrThis means you can eat more food with fewer calories than high calorie (energy dense) foods such as french fries, cake, pies, and candy. Broth-based soups included with meals will also help to fill you up for relatively few calories.
To learn more about the benefits of fruits and vegetables for weight loss you might want to read my previous articles:
Fruits and Vegetables Best Choice for 2009
Fruits and Vegetables Best for 2009: Part 2
A very helpful book that might give you more insight into the importance of eating a greater volume of food for weight loss success and how to do this is: The Volumetrics Weight Control Plan: Feel Full on Fewer Calories by Dr. Barbara J. Rolls and Robert A. Barnett
4. Reduce your intake of high calorie (energy dense) foods by replacing these foods with low energy dense foods. This is how you succeed in eating more food without consuming more calories.
5. Be sure to get enough protein. Protein gives you more of a sense of fullness than either carbohydrates or fat. Include high protein foods in your meals and snacks. It’s especially important to start the day out right with enough protein for breakfast.
For some high protein balanced nutrition breakfast ideas with very few calories read:
Best Breakfasts for Weight Loss Part 1
Best Healthy Breakfasts for Weight Loss Part 2
Healthy Low Calorie Breakfast Ideas
To learn how much protein might be enough on a 1200 calorie diet read:
1200 Calorie Diet Plan: Protein, Carbohydrate, Fat, and Fiber Needs
6. Include plenty of fiber in your meals. Fruits and vegetables are a good source of fiber. Other good sources include whole grain breads and cereals and beans.
7. Choose to drink lots of water. This is especially important if you are eating high fiber foods. You can meet some of your water needs with low calorie beverages such as unsweetened tea or coffee.
The body perceives beverages in a different manner than solid food so you want to avoid “drinking” your calories. Caloric beverages may satisfy your thirst but they may not adequately take care of your hunger.
To learn more about how the body perceives beverage calories as opposed to solid food read:
8. Eat your meals and snacks slowly to give your body time to register fullness. If you finish eating your food in less than 10 to 15 minutes you will be more likely to still feel hungry and want to eat more then you might need.
9. Low calorie healthy snacks can make dieting so much easier! If you are in need of low calorie snack ideas I have some suggestions for you:
28 Healthy Low Calorie Snack Foods to Go
Low Calorie Healthy Carbs: 100 Calories or Less
Low Calorie Meat, Poultry, Fish, and Seafood: 100 Calories or Less
Low Calorie Vegetables: 100 Calories or Less
10. I would encourage you to keep a food diary. Keeping a food diary gives you a better sense of when you feel hungry. You’ll also have a better understanding of the nutritional balance of your diet and what you might do to feel better. Most successful dieters keep a food diary for at least a few days or more.
To read more about the benefits of food diaries:
I use and recommend My Food Diary.
Hope this information helps! Good luck sticking with your diet.
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