starvation while dieting

4 Reasons You’re Starving on Your Diet Plan

Feel like you would eat just about anything right now? If you’re on a strict weight loss diet plan, there’s no question that some hunger should be expected. It is after all, a normal and natural part of the weight loss process.

No diet would have you completely avoid the hunger you will experience when in a calorie deficit state. However, if your hunger is becoming so uncontrollable that you struggle to stay focused on the tasks you need to do throughout the day, you should analyze the diet you are using.

Is this hunger there for a reason? Chances are, it is. You are making a critical mistake in your diet programming, which is what is leading to this hunger in the first place.

Let’s look at the top four reasons why you’re starving and what you can do to remedy them.

1. You’re Eating Too Many Carbohydrates

The first reason why you may be ravenous all day long is if your diet is too high in carbohydrates and too low in both protein and dietary fats. While you don’t need to cut carbs out, you do need to make sure that you are getting a balanced diet.

Protein and fats are the two nutrients that will best calm hunger pains, so they should form a larger part of your diet plan for optimal hunger-busting results.

Aim to eat around 30-40% of your diet from protein, 25-35% from dietary fats, and the remaining from carbohydrates.

2. You Aren’t Eating Breakfast

The second reason you may be finding yourself more hungry than normal is if you are skipping breakfast. Think it’s a great way to save calories?

Think again. Those who skip breakfast are far more likely to overeat later, making it harder to sustain their target calorie intake.

Eat first thing in the morning and you should find that your hunger level is much better controlled, allowing you to make smart food choices.

Just be sure that this breakfast is balanced as well. An energy bar or donut does not count as a proper morning meal.

3. You Don’t Fuel Up Post Workout

Another time you want to make sure that you are eating well is immediately post workout. Some people think that skipping food here will help promote faster fat burning.

This is not the case. Immediately after exercise, your body is going to be needing nutrients. If you don’t feed it, you’ll not only recover slower, but you’ll find yourself far more hungry throughout the rest of the day.

Eat some faster acting carbohydrates along with some protein post workout.

4. You’re Never Taking A Break From The Diet

The final reason why you may be suffering from ongoing hunger with your diet plan is if you are never taking a break from the diet itself. While you definitely do want to stick with the diet as best as possible, make sure that every 3-4 weeks, you have a scheduled break from the plan where you increase your calorie intake again.

This is going to help send a strong signal to the body to reduce your hunger level as well as increase your metabolic rate –two things that will make it much easier to keep seeing excellent progress on your diet plan.

Taking a short 2-4 day break is not going to set you back in progress, as long as you control yourself and eat wisely. Instead, it will just push you forward so that you can see faster and greater success into the future.

These are a few of the main reasons why you may be experiencing more hunger than normal. Are any of these applicable to you?

Shannon Clark has a degree in Exercise Science and is an AFLCA certified personal trainer. She has written on the topics of health, fitness and nutrition for almost a decade. Her insights are regularly published on, MyFitnessPal and FitRated is a leading fitness equipment review site offering insights on equipment, workout plans and weight loss strategies.


Erin shows overscheduled, overwhelmed women how to do less so that they can achieve more. Traditional productivity books—written by men—barely touch the tangle of cultural pressures that women feel when facing down a to-do list. How to Get Sh*t Done will teach you how to zero in on the three areas of your life where you want to excel, and then it will show you how to off-load, outsource, or just stop giving a damn about the rest.

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