Simple solutions to manage hunger

When working to maintain a healthy lifestyle, sometimes hunger can be hard to curb. But with the right planning, you'll be in the driver's seat and back in control.

Plan ahead

One of the best ways to manage your hunger is to plan ahead. This means having high-protein, high-fibre snacks and meals readily available to combat hunger when it comes. When you are hungry and your glucose is low, you are more likely to want sugary, high-carb foods.

Balance your meals

For dinner, build the perfect glucose-friendly plate. What does that look like? It’s simple maths: a quarter protein, a quarter carbohydrate (whole grains or starchy vegetables like potatoes, corn, beetroot, and squash), and half non-starchy vegetables (like spinach, broccoli, asparagus, and tomatoes). Make enough to have healthy leftovers the next day.

Drink plenty of water

Sometimes, when you feel hungry, you might just be thirsty. Drinking water may help you reduce your urge to snack on unhealthy foods.^1,2 As a starting point, try to drink at least eight glasses of water per day and even better if you consume it prior to meals. If you want to add some flavour to your water, you can infuse it with fruit or herbs, like lemon or mint.

Take time out

Check in with yourself and ask, “is this hunger or something else?” In other words, are you stressed, bored, frustrated, or tired? If your hunger is tied to low energy levels and a dip in glucose, follow the Fundamentals and refuel. If your hunger is actually something else, try to change things up. Get up and go on a walk, read a book, or listen to some music until the feelings pass. This gives you space to think more clearly and make better decisions about your food choices.

A final note from Lingo

Understanding why you often find yourself hungry can be helpful. Taking actionable steps can help with cravings. Making tweaks around what you eat and drink and being mindful of your mood can be important components when it comes to managing your hunger.

_{The Lingo system is not for medical use and intended for users 18 years and older. Lingo is not intended for diagnosis or management of any disease including diabetes.}

_{The Lingo programme does not guarantee that everyone will achieve the same results as individual responses may vary. It is best to speak to your doctor for advice on starting any diet or exercise regime or if you have an eating disorder or a history of eating disorders.}

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