Normally, the body shouldn't need a precise diet written on a piece of paper. The body knows what it needs and how much of it. And it knows how to ask for it through hunger. Sadly, we've lost the capacity to interpret its message. For example, our body might ask us to provide it with more fuel, and we'll interpret that as "must have ice-cream."
Hunger is a survival mechanism that makes us look for and eat nutritious food when the body needs energy. At least, it used to be that way. Now, with the overabundance of pleasure foods and the social nature of eating, we find ourselves wanting to eat more for entertainment, emotional comfort, and escape.
But if you want to improve your body composition, you should eat only when your body asks for nutrients. (The exception to this is the time around your workout when extra energy can actually increase your effort, your energy expenditure, and potential for gains.)
Obviously, managing hunger isn't as simple as that. Your instincts are to continue eating how you usually do, regardless of your body comp goals. So here are a few guidelines to help you:
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