Health Articles

How to Battle the Hanger

How to Battle the Hanger

Be Fit Food programs are designed to induce a state of mild nutritional ketosis. This is where the body converts stored body fat to energy rather than relying on glucose from carbohydrates for energy. During the first few days of the program, you may experience hunger, AKA hanger! Hanger, can be described as angry hungry, and you may feel a grumbling stomach, headaches, light-headedness, shakiness, irritability, fatigue, and an inability to focus. 

The important thing is to not let the hunger deter you. It should only last around 2-3 days and after that you won’t feel the hunger and will be full of energy. 

To help you get by though, we have created a list of ways to battle the ‘hanger’:

  1. Incorporate the recommended extras guide which can be found in the allowed extras guide.
  2. If hunger is an issue ensure your second snack is from the protein section listed on the recommended extras guide. For example 100g of tinned tuna in Springwater and a whole boiled egg as this can assist with feelings of satiety. 
  3. Stock up your fridge with all your non-starchy vegetables listed on the allowed extras list. You can use these vegetables as a snack or make up an extra side, for example vegetable stir fry with low sodium soy sauce, garlic and chilli flakes.
  4. Bulk up your meals using the non-starchy vegetables. As a rule of thumb, add 1 cup of salad vegetables to your lunch and 1/2 cup of cooked vegetables to your dinner.
  5. Keep on top of the recommended fluid intake of 2-3 litres per day as hunger can sometimes be mistaken for thirst. 
  6. Have a herbal tea. Licorice, Peppermint or Green tea can help with satiety. Chamomile tea after dinner can also help take your mind off eating and have a calming effect on the body before going to sleep. 
  7. Undertaking light exercise such as a 30-minute walk can help to distract the mind from hunger and the fresh air can improve your mood! Not to mention can aid in strengthening bones and muscles.
  8. Practice mindful exercises such as meditation. This can help reduce the stress and anxiety that hunger may cause and will also help to improve overall well being. You can find a whole bunch of free meditation apps on your smartphone.
  9. Distractions can be helpful especially when it comes to feeling hungry, consider taking up a new hobby or calling a friend to distract the mind from thinking about food.
How To Measure Your Weight Loss Success
Self Care September: Eating Mindfully