To manage hunger and avoid cravings, it is recommended to use the "Hunger Crushing Combo" method, which consists of combining protein, fiber, and fat in every meal.

noli's read

The concept is based on well-documented physiological mechanisms: protein increases satiety by modulating hunger hormones like ghrelin, while fiber slows gastric emptying and stabilizes blood sugar. Meta-analyses and randomized controlled trials (RCTs) consistently confirm that protein intake is the most satiating macronutrient. Adding fiber and lipids helps extend this feeling of satiety, which is a validated approach in behavioral nutrition for avoiding compulsive snacking. This advice is therefore based on solid evidence rather than fleeting trends. It is not an exaggeration, as it encourages dietary balance rather than exclusion, which promotes a more relaxed relationship with food. No evidence contradicts the effectiveness of this method for long-term hunger signal management.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019