Dr. Mark Hyman’s Plan to Turn Off Your Hunger Switch

Help handle hunger pangs with Dr. Mark Hyman’s three-step plan.

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The Easiest Ways to Stop Feeling Hungry All the Time (3:33)

Not all calories are created equal. In fact, Dr. Mark Hyman says that there are foods that can turn your hunger switch on, and others that can turn your hunger switch off. Follow this three-step plan to give your body the calories it needs to feel satiated, energized, and healthy.

Step One: Add a Medium-Chain Triglyceride (MCT) Fat to Your Breakfast to Avoid the Empty-Stomach Feeling Later in the Morning

According to Hyman, MCT fats are super fuels that help turn off your hunger switch. When you eat them, they get into your bloodstream and boost your metabolism while also improving your brain function. MCTs can be found in MCT oil, coconut oil, palm oil, and butter. An easy way to add it to your breakfast is in a smoothie, like Dr. Hyman’s Cocoa Smoothie.

Step Two: Replace Your Sweet Fats with Fat-Fats So You Never Have an Energy Dip in the Afternoon That Makes You Hungry

Sweet fats, like doughnuts or bagels, have both fat and sugar, which cause them to turn the hunger switch on. This, in turn, leads to your eating more and storing more fat in your body. If you replace sweet fats with fat-fats, like chia seed pudding and coconut butter, you’ll help your body turn off the hunger switch and help it speed up your metabolism. You can add fat-fats to your diet by spreading coconut butter on apple slices.

Step Three: Create a Hunger Ritual to Shut Down Hunger Cravings in the Moment

If you feel a hunger pang, resist grabbing a snack. Instead, reach for a glass of water or green tea with grated fresh ginger to turn off your hunger switch. Many times hunger mimics dehydration. If you still feel hungry after hydrating, eat a snack of dry fats, like Dr. Hyman’s Trail Mix recipe, and if that doesn’t do the trick, eat a wet fat, like an avocado. You can even just slice it in half and eat it plain.