At the start of a diet, hunger can feel relentless. This is completely normal. When you reduce your energy intake, your body recognizes the drop in available energy and responds by increasing levels of hunger hormones like ghrelin. It’s your body’s way of nudging you to restore balance. While this is natural, it doesn’t mean you’re destined to feel hungry all the time. With the right strategies, you can manage hunger effectively and stick to your plan.

Here are 12 practical ways to take control of hunger—and actionable tips to help you implement them.

1. Food Volume

The more food you can eat per calorie, the better. For example, you can eat a huge portion of broccoli for the same calories as a small drizzle of olive oil.

Practical Tip: Keep frozen vegetables at home—they last for months, take minutes to prepare, and pair easily with a protein source for a quick, high-volume meal.

2. Fibre

Fibre is a hunger-busting powerhouse. It slows digestion, adds bulk to meals, and even triggers hormonal responses that make you feel more satisfied.

Practical Tip: Add foods like beans, lentils, or chia seeds to your meals. They’re easy to incorporate into salads, soups, or smoothies for an extra fibre boost.

3. Avoid Liquid Calories

Liquid calories tend to be far less satisfying than solid food. This ties into the concept of “viscosity” in hunger research, which essentially refers to the thickness of foods.

Practical Tip: Swap sugary drinks and juices for water, tea, or black coffee. If you like smoothies, make them thicker by adding frozen fruits or Greek yogurt.

4. Minimise Highly Palatable Foods

The tastier a food, the easier it is to overeat. Limiting access to calorie-dense, highly processed foods—or saving them for controlled portions—can make a big difference.

Practical Tip: Portion out snacks like crisps or chocolate into single servings instead of eating straight from the bag. It helps you stay mindful.

5. Prioritise Protein

Protein is important for satiety, but its impact is often overestimated. If your intake is already above 100g per day (for women), the extra protein won’t dramatically curb hunger. However, if you’re falling short, increasing protein is a great starting point.

Practical Tip: Prepare quick, high-protein options like boiled eggs, Greek yogurt, or pre-cooked chicken to grab when hunger strikes.

6. Reduce Variety Within Meals

Ever notice you’ve always got room for dessert, even when you’re “full”? Variety within meals keeps your appetite stimulated. Simplify your meals, and you’ll naturally eat less without feeling deprived.

Practical Tip: Stick to one main dish per meal, like a protein and two sides, instead of laying out multiple options.

7. Limit Snacking

Snacking can quickly derail mindful eating. Focus on eating larger, balanced meals instead of grazing throughout the day. This helps control hunger and reduces the likelihood of overconsuming calories.

Practical Tip: Plan and prep three balanced meals each day to reduce the temptation or need for snacking.

8. Set Consistent Meal Times

Your body thrives on routine, and hunger is no exception. Sticking to regular meal times helps regulate hunger hormones and reduces cravings.

Practical Tip: Set alarms for meal times to build a habit of eating at consistent intervals throughout the day.

9. Curate Your Food Environment

Control what’s visible in your kitchen. Keep tempting foods like sweets, cakes, and chocolate out of sight (and ideally in their own cupboard).

Practical Tip: Store healthier snacks like fruit or nuts in clear containers on the counter, and keep treats tucked away in opaque containers.

10. Slow Down Your Eating

Eating too quickly can leave you feeling unsatisfied. Slow down by drinking water with your meals, focusing on the food in front of you, and avoiding distractions like phones or TV.

Practical Tip: Set your fork down between bites and aim to take at least 15–20 minutes to finish a meal.

11. Understand Energy Balance

The bigger the calorie deficit, the more hunger you’ll feel. While this seems obvious, extreme low-calorie diets can sometimes suppress hunger due to ketosis or the simplicity of your food choices.

Practical Tip: Avoid drastic calorie cuts and aim for a moderate deficit that you can sustain long term—usually around 10–20% of your maintenance calories.

12. Consider Low-Carb Diets

Low-carb diets often result in less hunger. Why? They naturally include more high-volume, high-protein foods and reduce the variety and palatability of your diet—all factors that help you feel fuller.

Practical Tip: Experiment with lower-carb swaps, like cauliflower rice or zucchini noodles, to increase food volume without increasing carbs.

Hunger is a natural response to dieting, especially at the beginning. But with these strategies and practical tips, you can manage it effectively and stay on track with your goals.