Adherence
Six months of caloric restriction (25% deficit, with or without exercise, or low-calorie diet) does not significantly increase subjective hunger or decrease fullness compared to a weight-stable control group in overweight, non-obese adults.
If you are overweight but not obese, you can lose a significant amount of weight (around 10-14%) over 6 months by eating less (25% less than your needs) without necessarily feeling much hungrier than someone who isn't dieting. This suggests that hunger is not the insurmountable barrier it is often made out to be for this population. Focus on sustainable deficit rather than fearing extreme hunger.
Despite these significant weight losses, appetite ratings of participants in the three energy-restricted groups at month 6 were similar to the weight stable control group.
Why this rating
Randomized controlled trial with a weight-stable control group, but small sample size (n=46) and short duration (6 months).
Source
Effect of calorie restriction on subjective ratings of appetite
Stephen D. Anton et al. · Journal of Human Nutrition and Dietetics · 2009
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