DO YOU FEEL AS IF YOU’VE TRIED EVERY HUNGER-FIGHTING “TRICK” OUT THERE, YET, STILL FEEL HUNGRY DURING YOUR DIET? WELL, HAVE YOU CONSIDERED COMBINING THESE SO-CALLED “TRICKS” INTO ONE MEAL TO HELP GET THE JOB DONE? THIS TASTY TREAT COMBINES MULTIPLE ADVANCED HUNGER-FIGHTING STRATEGIES INTO ONE TO HELP YOU FINALLY SHAKE THAT HUNGRY FEELING. ENJOY!
If you’ve dieted before, you’re probably aware of some of these recommendations to help minimize
hunger and enhance adherence:
- Follow a higher-protein approach
- Have ample protein every 3 – 5 hours
- Drink plenty of fluids throughout the day
- Consider using caffeine to suppress your appetite
But the deeper you progress into a diet, the more often hunger presents itself. Yet, despite your best effort to include the strategies above, some days you still can’t seem to shake that unbearable feeling…
But have you ever tried combining the strategies at once – and even adding more hunger-fighting tweaks to a single meal!?
I didn’t think so.
But I have (as a result of too many dieting experiments in my years) and I’ve come up with a caffeinated concoction that’s sure to keep you full for the hours to come, yet, at the expense of very few of your daily calories. Heck, I bet you’ll struggle to finish it.
I present to you: The Ultimate Hunger-Fighting Drink!
THE HUNGER-FIGHTING TRIO
Each of the ingredients in this mighty drink work on their own to suppress your appetite. Together, well,
let’s just say I’ve found your new favorite recipe to use during your current (or next) dieting phase.
Coffee: Coffee consumption has been shown to have a positive impact on appetite. 1 It’s thought that the combination of caffeine and chlorogenic compounds found in the coffee bean have a positive impact on appetite hormones.2,3 Fortunately, both caffeinated and decaffeinated coffee have been shown to have a positive impact on hunger, so even if you’re watching your caffeine intake (or looking for an appetite- suppressing nightcap), you can still benefit from a decaf brew! 3
Protein Powder- A high-protein approach should be a staple in your weight-loss approach because of the powerful impact it has on keeping hunger in check. First, protein slows digestion, which keeps food in your stomach longer, and ultimately promotes fullness. But furthermore, when you eat protein, it triggers the release of several appetite-suppressing hormones (namely Cholecystokinin and Peptide YY) that tell the brain to “put the fork down!”4
Ice- Adding ice – and then adding more ice – helps to increase the total volume of your drink. What you think will amount to one large glass of liquid will ultimately turn to two or three. This helps to curb your appetite because as your stomach expands (due to the large volume of fluid), the stretch receptors lining your stomach wall are stimulated and send satiety signals to your brain. This low-calorie, voluminous treat mimics the feel of being able to move after enjoying an all-you-can-eat buffet!
HOW TO PREPARE THE ULTIMATE HUNGER-FIGHTING DRINK
- Coffee (brewed, cooled), 8 – 12 ounces
- Whey Protein, 1 scoop
- Creamer of choice (optional)
- Sweetener of choice (optional)
- Ice, 8 – 10 cubes
- Brew coffee ahead of time and place in freezer for at least 15 minutes. You may also do this ahead of time, or purchase an iced coffee from your local coffee shop.
- Combine all ingredients in blender.
- Blend on high for at least 60 seconds. The longer you blend, the more opportunity you create to incorporate air, which further increases the volume.
- Pour into shaker cup, or glass, and enjoy!
Serving Size: 1 shake
Recipe Yields: 1 shake
- Gavrieli, A., Karfopoulou, E., Kardatou, E., Spyreli, E., Fragopoulou, E., Mantzoros, C. S., & Yannakoulia, M. (2013). Effect of different amounts of coffee on dietary intake and appetite of normal‐weight and overweight/obese individuals. Obesity, 21(6), 1127-1132.
- Tremblay, A., Masson, E., Leduc, S., Houde, A., & Després, J. P. (1988). Caffeine reduces spontaneous energy intake in men but not in women. Nutrition Research, 8(5), 553-558.
- Greenberg, J. A., Geliebter, A. (2012). Coffee, hunger, and peptide YY. Journal of the American
- College of Nutrition, 31(3), 160-166.
- Belza, A., Ritz, C., Sørensen, M. Q., Holst, J. J., Rehfeld, J. F., Astrup, A. (2013). Contribution of
- gastroenteropancreatic appetite hormones to protein-induced satiety. The American Journal of
- Clinical Nutrition, 97(5), 980-989.