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Lose Weight Without Hunger: 3 Healthy Recipes

If you want to lose weight long-term and healthily, you should try it without starvation and crash diets. Rather try recipes for losing weight that make you full and satisfied and provide you with all the important nutrients!

Our weight loss recipes will help you lose weight in the long term. Because if you want to keep your desired weight in the long term, you should avoid any 14-day diet: starving for a certain period of time not only makes you unhappy, but also causes the “yo-yo effect”, which can even lead to you tend to increase in the end.

When cooking, make sure to include as many vegetables as possible in your diet, but also all the important macronutrients. Strictly avoiding carbohydrates or fat is not only ineffective, but can also have a negative impact on your health. Instead, aim for a balanced ratio of complex carbohydrates, good fats and proteins. This is how you create filling and healthy meals and will lose weight in the long term without going hungry. You can include these three healthy recipes in your repertoire for a balanced diet:

Recipe for losing weight: Fresh potato salad

Secretly a superhero for being able to lose weight without starving yourself: Potatoes are often incorrectly referred to as fattening foods due to their carbohydrate content. In fact, unlike rice, pasta or bread, potatoes have significantly fewer carbohydrates and calories. For example, potatoes in 100 grams have just 70 kilocalories, while cooked pasta has twice as many calories.

Since potatoes also consist of complex carbohydrates and contain some fiber, they are very filling and also provide you with many important vitamins and minerals.

For three servings of potato salad you need:

850 g waxy potatoes
2 onions
2 tbsp canola oil
120 ml (homemade) vegetable broth
3 tablespoons white wine vinegar
1/2 teaspoon medium hot mustard
1/2 cucumber
1 red pepper
150 g cherry tomatoes
1/2 bunch spring onions
2 sprigs of parsley
Salt pepper
How to do it:

Wash the potatoes and then boil them for about 20 minutes.
Peel the onions and cut them into small cubes.
Heat the oil in a pan and sauté the onions for about three to five minutes.
Pour in the vinegar, broth, and mustard and let the mixture simmer for two minutes.
Drain the potatoes and let them cool slightly. Then peel them and cut them into small pieces.
Place the potatoes in a large bowl and pour the mustard and vinegar mixture over them. Then let it steep for at least two hours.
Wash the cucumber and peppers and cut the vegetables into small pieces.
Wash the tomatoes and halve or quarter them.
Wash the spring onions and cut them into fine rings.
Chop the parsley.
Add the vegetable pieces and the parsley to the potatoes and mix all the ingredients together well. Season with salt and pepper.
Tip: When buying the products, pay attention to organic quality. In this way you ensure that the food in the recipe is not contaminated with chemical-synthetic pesticides, which can harm not only the environment but also your health. Not only do you lose weight without starving, it also does other things good for your body.

Chickpea pan with creamy mushroom and spinach sauce for losing weight without feeling hungry

Chickpeas and peas keep you full for a long time thanks to a mix of vegetable proteins, complex carbohydrates and fiber and are therefore a great diet recipe. This effect is enhanced by the healthy fatty acids from nuts and pumpkin seeds. In addition, due to the high proportion of vegetables in this dish, you can eat a relatively large portion that still has few calories for a full meal.

For two servings you need:

1 onion
1 clove of garlic
1 tbsp canola oil
200 grams of mushrooms
1 medium zucchini
1/2 tsp dried thyme
300 g spinach leaves (fresh or frozen)
150 g green peas (frozen)
3 teaspoons cashew or white almond butter
1/2 lemon
350 g chickpeas (cooked)
Salt pepper
2 tbsp yeast flakes
a handful of pumpkin seeds
That’s how it’s done:

Peel the onion and garlic and chop both into small cubes.
Heat the oil in a large pan and fry the onion and garlic pieces for about three minutes.
Clean the mushrooms and wash the zucchini.
Halve the zucchini lengthwise and cut both parts into semi-circular pieces.
Slice the mushrooms.
Add the veggies to the pan with the thyme and stir-fry. If you are using frozen spinach, you should add it now.
Let the vegetables cook for about 5 minutes, until the mushrooms have wilted and the zucchini pieces are still al dente.
Add the frozen peas and cook for another 2-3 minutes until thawed.
Mix the nut butter with the lemon juice and about a tablespoon of water in a small bowl to form a creamy sauce. If it’s still too firm, you can add a little more water.
Place the chickpeas in a colander, rinse with water and drain well.
Then add them to the veggies in the pan.
Now stir the creamy sauce into the chickpea pan. Season with salt and pepper.
Divide the dish between two plates and refine it with yeast flakes and pumpkin seeds.

Recipe for losing weight without feeling hungry: light vegetable casserole

You can also eat a relatively large portion of this dish, as the meal mainly consists of vegetables and is therefore relatively low in calories. In addition, broccoli, carrots, potatoes and tomatoes provide you with important micronutrients.

For two servings you need:

500g broccoli
400 grams of carrots
300 g potatoes (waxy)
1 onion
1 tbsp olive oil
1 tbsp tomato paste
500 ml tomato passata
Salt pepper
1 tsp honey alternative, organic honey or date syrup or sugar
4 sprigs of thyme
200 g grated (vegan) cheese
2 tbsp breadcrumbs
That’s how it’s done:

wash the vegetables Then cut the broccoli into small florets. Peel (if you like) the carrots and potatoes and cut them into slices.
Peel the onion and chop it into small cubes.
Heat the oil in a large saucepan and sauté the onion pieces for three minutes.
Add the tomato paste and let it roast for two minutes.
Deglaze with the tomato passata. Season with salt, pepper and honey and stir the ingredients into a homogeneous sauce.
Pluck off the thyme leaves and chop them into small pieces. Add this to the tomato sauce and let it boil briefly.
Add the vegetable pieces and let the mixture simmer for about seven minutes.
Then put them in a casserole dish and sprinkle with cheese and breadcrumbs.
The casserole is now placed in the oven at 165 degrees Celsius for about 25 minutes. You don’t need to preheat the oven for this.
Tip: If you want to lose weight in the long term without starving yourself, pay close attention to your body’s signals: Only eat when you’re really hungry and stop eating when you’re full. You should also make sure to eat slowly and calmly. You can also avoid the unnecessary fat and sugar in finished products with these three and other recipes, for example breakfast for weight loss.

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Constant Hunger: 10 Causes and How to Get Rid of It

Do you feel constantly hungry? Here we show you ten reasons why this can be and how you can prevent the constant feeling of hunger.

A constant feeling of hunger is not the same as cravings, i.e. short-term binge eating of unhealthy food. Constant hunger isn’t just a question of feeling hungry for particularly greasy, sweet or salty foods – even if you eat healthily, you can feel a constant hunger pang.

Feeling hungry is a positive thing. Hunger is an important signal from your body. If your body lacks energy and nutrients, the feeling of hunger sets in. This is triggered by the hormone ghrelin.

The causes of constant hunger range from poor nutrition to insulin resistance. Here we show you ten reasons why you could suffer from a constant feeling of hunger.

You eat too little

When you’re on a diet and eat very little, your body doesn’t have enough energy available. Therefore, it triggers a feeling of hunger. Too large a calorie deficit will not bring you long-term success. There is a risk that you will quickly fall into cravings. If you choose the right foods, you can eat your fill and still lose weight. You can find recipe inspiration here: Lose weight without feeling hungry: 3 healthy recipes.

You can find more information about how to lose weight effectively, healthily and sustainably here:

Important: For some people it makes sense to lose weight for health reasons. However, anyone who only loses weight to meet a beauty ideal is not always doing something good for their own body – and may suffer from a constant feeling of hunger.

Even if you do a lot of sport, your energy consumption increases. Because the more muscles you have, the more energy they need. If you then eat too little, you have to reckon with a constant feeling of hunger. If you’re not sure if you’re eating enough, you can calculate your energy needs and add more calories to your meals.

You eat unhealthily

Sugary foods and easily digestible carbohydrates such as white bread, pasta made from white flour or white rice can trigger almost addictive behavior. This is because the short-chain carbohydrates present in these foods are broken down into individual sugar molecules in a very short time. As a result, the blood sugar level rises quickly, but then falls again rapidly. The result: There is hardly any real, long-lasting feeling of hunger and you will quickly get hungry again.

On the other hand, dietary fiber from green vegetables or whole grain bread and proteins from legumes keep you full for longer.

Learn more about sugar withdrawal here: Sugar withdrawal: What effectively helps against sugar addiction.

A lack of protein in your diet also leads to constant hunger. Incorporating a large dose of protein into your meals will also keep you fuller for longer. In consideration of the environment, you should use more vegetable proteins instead of animal proteins.

You eat too fast

If you don’t give yourself enough time to eat, your brain will delay registering the energy intake. So you can’t tell while you’re eating whether your hunger pangs have been satisfied or not. As a result, you end up eating more than your body needs. As scientists at Osaka University have found, there is a connection between eating quickly and feeling full later. The study also showed that fast eaters were three times more likely to be overweight than those who didn’t eat fast.

When you eat slowly and chew thoroughly, your brain can sense satiety. This is the only way you will recognize your satisfied feeling of hunger.

You are thirsty

Sometimes hunger is confused with thirst. This is because hunger and thirst are both regulated by the hypothalamus. If you haven’t had a drink in too long and you’re already dehydrated, you may mistake hunger for thirst. So make sure you drink enough fluids regularly. If you feel hungry, drink water first.

You sleep too little

Lack of sleep affects your constant feeling of hunger. Sleeping too little can lead to a lack of the hormone leptin. Leptin ensures that a feeling of satiety occurs. Get enough sleep and at the same time ensure sufficient leptin production. This is a natural way to curb your hunger pangs. Seven to eight hours is recommended.

You take medication

Certain medications have the side effect of increasing your hunger pangs, particularly birth control pills, antidepressants, and cortisol supplements. The constant feeling of hunger goes away when you stop taking the medication. However, you should only do this after consulting a doctor and, if possible, have an alternative medication recommended to you.

You are stressed

A constant feeling of hunger can also be a side effect of permanent stress. When you are under stress, the hormone cortisol is released and your cortisol levels rise. You can find out how to lower your cortisol level here: Lower cortisol: The best tips against high cortisol levels. Cortisol ensures that the body is provided with more energy to deal with the stress that arises. When more energy is provided, the body cries out for new energy. Therefore, with constant stress, a constant feeling of hunger sets in. You get rid of the constant feeling of hunger when you lower your stress level. Conscious breaks, exercise, or spending time in nature can help you reduce stress.

Food on TV

You can see attractive photos depicting food everywhere. Whether on TV cooking shows, scrolling through your Instagram feed or in newspapers. As a study confirms, such images make us hungry. They create a virtual hunger. The more often you are confronted with such images, the more often the stimulus is triggered in your brain to want to eat these foods – regardless of whether your body really needs energy or not. This tasty representation of food is also called “food p*rn” because it makes you want to eat these foods. This creates a constant feeling of hunger in you.

You can consciously filter out and ignore such images. In addition, before you reach for food, you can always ask yourself whether you really have a need for energy, or whether you simply feel hungry because of “food p*rn” images.

You have an overactive thyroid

Constant hunger pangs can also be due to an overactive thyroid. Here the metabolism increases and thus also the energy requirement. So you have to eat more to cover the increased energy requirement and not suffer from constant hunger pangs.

If you suspect an overactive thyroid gland, go to the doctor and have yourself checked out.

 Insulin resistance

Another health reason for feeling hungry all the time is insulin resistance. Here, the cells do not respond or respond only weakly to insulin, a hormone that lowers blood sugar. Therefore, the pancreas produces more insulin than necessary. Insulin signals the body to eat. This creates a constant feeling of hunger.

If you suspect insulin resistance, you should see a doctor.

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