Page Title
🍽️ QUICK RESULTS CHEAT SHEET

7 Appetite Hacks to Stop Cravings & Feel Full

Science-backed strategies to control hunger hormones and naturally eat less.

1

Drink Water Before Every Meal

Drinking 16oz of water 30 minutes before eating fills your stomach and reduces calorie intake by 13%.

DO THIS: Drink a full glass of water 30 minutes before each meal.
2

Eat Protein First

Eating protein before carbs increases satiety hormones and reduces total calorie consumption by 20%.

DO THIS: Eat your protein before touching carbs or starches.
3

Use Smaller Plates

Your brain perceives a full small plate as more food than a half-full large plate. This optical illusion reduces portions.

DO THIS: Use 9-inch plates instead of 12-inch plates for all meals.
4

Chew Each Bite 20 Times

Slow eating gives your brain time to register fullness. It takes 20 minutes for satiety signals to reach your brain.

DO THIS: Count to 20 chews per bite and put your fork down between bites.
5

Add Volume with Vegetables

High-volume, low-calorie foods fill your stomach without adding calories. You can eat more while consuming less.

DO THIS: Fill half your plate with non-starchy vegetables at every meal.
6

Get 7-9 Hours of Sleep

Sleep deprivation increases ghrelin (hunger hormone) by 15% and decreases leptin (satiety hormone) by 15%.

DO THIS: Set a consistent bedtime to get 7-9 hours of quality sleep.
7

Brush Your Teeth After Dinner

The minty taste signals to your brain that eating is over. Most people won't eat after brushing.

DO THIS: Brush your teeth immediately after your last meal of the day.

Want Your Personalized Appetite Protocol?

Take the 60-second quiz to get a customized plan for controlling hunger.

Take The Metabolic Quiz →