Hungry on a Cut? High-Satiety Strategies That Keep Calories Low

Check your protein target (about 1.6–2.2 g/kg body weight per day), sleep, hydration, and stress. Add a preload (soup/salad/water), increase vegetable volume, and consider earlier meal timing. If persistent, your deficit may be too aggressive—raise calories slightly and reassess.

They can help reduce sugar intake and cravings. Use them to flavor yogurt, oats, or drinks. If they trigger overeating or strong cravings for you personally, scale back and rely on fruit and spice instead.

Preload with a low-calorie soup or salad, choose a protein-first main (grilled fish/chicken), request dressings and sauces on the side, and eat slowly. Skip liquid calories and save room for a modest starch or dessert if still hungry after 10–15 minutes.

Fat can increase meal satisfaction, but it’s energy-dense and easy to overconsume. Use small amounts to flavor (olive oil, nuts) while keeping the plate anchored by lean protein and high-volume vegetables.

Choose the pattern that controls hunger best for you. Many do well with 3 protein-anchored meals and 1–2 low-cal snacks. Consistency and protein distribution across the day matter more than a specific meal count.