**How to Lose Weight Without Hunger: A Satisfying Menu for Comfortable Weight Loss**
1. **No hunger ≠ no weight loss**
Weight loss happens when you consume fewer calories than you burn.
But the feeling of hunger is a signal from the brain, not an accurate indicator of a calorie deficit.
2. **Satiety depends not on calories but on volume and composition**
– 200 calories from a bun — and you’re hungry in an hour.
– 200 calories from chicken, broccoli, and lentils — and you’re full for a long time.
🍽️ **How to lose weight without feeling hungry?**
💡 **The secret is in the food, not the quantity:**
– **Lots of fiber** → vegetables, whole grains, legumes
– **Protein with every meal** → eggs, meat, fish, cottage cheese, legumes
– **Slow carbs** → buckwheat, quinoa, brown rice, oatmeal
– **Healthy fats** → nuts, avocado, olive oil — they satisfy better than sugar
📌 And at the same time:
– Portions can be large but low in calories
– The key is a sustainable calorie deficit, not suffering
🚫 **When is hunger a trap?**
– Diets “on buckwheat and air” with a deficit of over 1000 calories
– Blood sugar spikes from buns, fast food, sweets
– Skipping meals → leading to breakdowns and overeating
✅ **Conclusion:**
Losing weight without feeling hungry is not only possible — it’s the only sustainable way to lose weight and avoid breakdowns.
Here’s an approximate daily menu for losing weight without hunger — around 1500–1700 kcal, yet very satisfying and balanced. Everything is made from simple whole foods.
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🍳 **Breakfast (08:00–09:00)**
Oatmeal with apple and nuts
– 50 g oatmeal
– 1 apple, diced
– 1 tsp honey
– 1 tsp flax seeds or 4 walnuts
– Tea or coffee without sugar
🟢 Filling, stabilizes blood sugar for a long time, provides fiber.
—
🍗 **Lunch (13:00–14:00)**
Chicken + quinoa/buckwheat + vegetables
– 120–150 g chicken breast (baked or stewed)
– 80 g buckwheat or quinoa (dry weight)
– A large portion of vegetables (e.g., cucumber, tomato, lettuce, a bit of oil)
🟢 High protein + fiber = fullness for 4–5 hours.
—
🥗 **Dinner (18:00–19:00)**
Warm salad with egg or fish
– 2 eggs or 100 g salmon/mackerel
– Salad leaves, tomatoes, avocado, olives
– 1 tsp olive oil and a bit of lemon juice
🟢 Light but nutritious.
—
🍏 **Snacks (if hungry):**
– 1 apple + 1 tsp peanut butter
– Unsweetened cottage cheese 100–150 g
– Tea with cinnamon or ginger
– Carrot, cucumber, celery — no limits
💡 **Helpful principles:**
– Eat 3–4 times a day, don’t skip meals
– Don’t be afraid of fats (nuts, fish, oil) — they satisfy
– Drink water, especially when it feels like hunger
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