"I feel hungry between the meals – what can I do?"

Even the best-planned menu does not exclude the situation when between the main meals we feel hungry – minute by minute the feeleng gets stronger. What can be done in such a situation and what is worth avoiding not to ruin the set target?

First of all: don't panic!

The feeling of hard to resist hunger, which appears between the meals means that it's high time to improve the menu. It's not a signal that something wrong is going on with your body, when it is unable to sustain the regime of the given calorific limit. It is a clue for you to modify the menu. How to do it? Most of all, without any additional emotions and useless fear of body aesthetics.

Second of all: think how to introduce the changes!

It's good to know that you should introduce the changes, concerning avoiding the feeling of hunger, based on individual needs and preferences of a particular body. You should take under consideration the following factors:

The amount of total supplied energy – it may turn out that you estimated the demand of the body for energy in a wrong way, without taking under consideration all kinds of energy expenditure, or, willing for better reducing effects – you made the menu too poor in calories.

The choice of foodstuffs – it may turn out that you estimated the demand of the body for energy properly, and the problem is the inappropriate choice of foodstuffs. It's good to remember, that there are more and less satieting food products, or even those, which cause hunger. The unprocessed products are definitely more satieting (meat, eggs, vegetables, fruit, nuts). Whereas, any wheat rolls or sweets will make you filled only for a short while. The appetite-trigger is also peanut butter – it's hard to stop on only one teaspoon.

The layout of macro nutrients, participation of vitamins and minerals – apart from wrong selection of foodstuffs, setting the optimal layout of macro nutrients also seems to be a big problem. Menus poor in protein, valuable fats, fibre, which do not cover the demand for vitamins and minerals often cause hunger pangs despite quite high energy limit.

The amount of meals – it's definitely worth considering whether the amount of meals is not too high – if they are small and not so satisfying, or too low – what makes the distance between the meals too long. It's an individual matter and requires self-reflection.

Third of all: hunger or appetite?

Remembering about the aim connected with realizing particular nutrition assumptions – it's most frequently improving the body aesthetics, development of effort abilities, improvement of health, etc., you should not forget about delivering pleasant taste sensations. Flavourless and monotonous diet based on the best quality compounds may seem to be an impossible to accomplish challenge because of the cravings for particular flavours. The appetite for “something” is often mistaken with hunger and it is caused by the fact that consuming food is very pleasant and difficult to resign from. It's worth to use your imagination and pay more attention to the palatability of the meals you prepare – then the risk of occurring the appetite for unhealthy snacks will get smaller.


The hard-to-resist hunger between meals is a signal pointing at the need of modifying the current menu. You just sometimes need to increase the calorific amount of the chosen meals, sometimes you need more serious modifications concerning, e.g. the selection of eaten foodstuffs or the amount of meals.