Why dropping calories drives us nuts..

How Long Does It Take for Your Body to Adjust to Eating Fewer Calories?

When reducing calories, your body takes time to adjust. Hunger is often a challenge at first, but with the right approach, your appetite will stabilise. Below is a timeline of what to expect and strategies to help manage hunger.

πŸ“† Timeline of Adaptation

Days 0-5

– Hunger Peaks

  • Your body increases ghrelin (the hunger hormone) in response to eating less.
  • You may experience cravings, particularly for carbs and sugary foods.
  • Energy levels may dip if the calorie drop is too aggressive.

βœ… How to Manage:

  • Prioritise protein and fibre to keep you full.
  • Stay hydratedβ€”thirst is often mistaken for hunger.
  • Stick to structured meal times to help regulate appetite.

Days 5-10

– Hunger Fluctuates

  • Your body begins adjusting, and ghrelin levels start to normalise.
  • Blood sugar levels stabilise, reducing cravings.
  • Energy levels improve, and appetite becomes more manageable.

βœ… How to Manage:

  • Distribute protein intake evenly throughout the day (aim for 30g per meal).
  • Eat slowly and mindfully to enhance satiety signals.
  • To slow digestion, include healthy fats (avocado, nuts, olive oil).

Weeks 2-3

– Body Adjusts to New Intake

  • Leptin (the satiety hormone) stabilises, making meals more satisfying.
  • You begin to feel full more quickly and think about food less.
  • Portion sizes feel more regular, and cravings decrease.

βœ… How to Maintain:

  • Choose high-volume foods (vegetables, lean protein, soups).
  • Avoid mindless snacking by sticking to planned meals.
  • Keep protein intake high (130g per day for best results).

Still Struggling After 3 Weeks

Check if your calorie cut is too aggressive.

  • A 500-calorie deficit per day is ideal. If hunger is excessive, increase by 100-150 calories and reassess.

Ensure good sleep quality

  • Poor sleep increases hunger hormones, making cravings worse.

Increase fibre intake

  • Aim for 25-30g of fibre daily from vegetables, whole grains, and seeds.

Use hunger hacks

  • Drink carbonated water or herbal tea between meals.
  • Have a high-protein snack before bed if late-night hunger is an issue.

Summary:

How Long Until Hunger Fades?

  • Days 0-5: Hunger peaks, the body resists calorie reduction.
  • Days 5-10: Body starts adjusting, hunger stabilises.
  • Weeks 2-3: Appetite regulates, and lower calorie intake feels normal.

If hunger persists beyond 3 weeks, adjust your approach. Minor tweaks can make a big difference in how you think!

*NB I am not a medical professional or a dietitian, everyone is difference and before embarking on any type of diet it is advisable to speak to your GP*