The reason most diets fail is because the foods they eat leave them hungry within an hour or two after they eat. Hunger is something that most people can deal with for a short time, but in a long-term battle, hunger wins. It is an unfair battle.
However, if you nourish your body with the right quality and type of food, hunger isn’t a problem. Let’s start by understanding what causes hunger.
Your body has a built in system of detecting when you need more energy (or calories) and then making you hungry so you will take in the nutrients you need.
Here is where the vicious cycle starts. The standard American diet consists primarily of processed carbohydrates. Even supposed “healthy” whole grain foods are made up of mostly processed carbohydrates which digest very quickly and turn directly into sugar raising your blood glucose level. Your body reacts as it should by producing more insulin to regulate your blood sugar and reduce it back to normal. Increased insulin causes your body to convert the glucose into fat and store it in your fat cells. This deprives the rest of your body from getting the fuel (calories) it needs. This is what causes the sugar crash, lowers your energy level, and before long you are hungry again. Then you eat and repeat the cycle gaining fat in the process.
The cycle continues
Since you have gained weight, you decide to go on a diet. You’ve been told to reduce your calories and eat a low fat diet. You see some success, but eventually you can’t sustain it because you cave in to your hunger. This type of diet fails because you are not eating the quality and type of food that gives your body the fuel it needs.
The answer to controlling hunger
A better and healthier alternative is to eat healthy, low-insulin producing carbohydrates and more fat which provides long-lasting energy. Eat a diet that includes slow digesting carbs, healthy fats, and protein. This is a diet where 40 to 50% of your calories come from fat, and the remainder is split about evenly between proteins and carbs. The quality of the food you eat matters most. Eat real, whole, fresh, unadulterated, unmodified foods. That is the starting point.
The biggest paradigm shift for most people is understanding that fat does make you fat. It is sugar and refined carbohydrates that make you fat. Fat is only a problem when combined with a diet high in refined carbs. Fat has gotten a bad wrap due to faulty research from population studies that suggest linkages or associations, but do not prove cause and effect. Their is more and more clinical research today demonstrating the many benefits of fats for both weight loss and overall health. A good resource on the benefits of fat is Harvard Medical School expert Dr. David Ludwig.
Fat, or “fatty acids” in nutrition terms, plays a key role in many important functions including regulating inflammation, hormones, nerve function, and mood. If glucose isn’t available for energy, the body uses fatty acids to fuel your cells instead. In fact, your muscles and heart prefer burning fat for energy. The ketones that are produced when you eat fat, especially fat from coconut oil or MCT, are better for your brain and can even be used in the prevention and treatment of Alzheimer’s.
Now let me help you understand what slow digesting (low-glycemic) carbohydrates are. Slow carbs are unprocessed real vegetables and fruit. They are called “slow” because they digest slowly. They are low-glycemic and do not cause a spike in blood sugar or insulin level. Not all vegetables and fruits are low-glycemic, you can use an app to look up the glycemic index of various foods. Generally, the vegetables and fruits that are white in color are quicker to digest so they need to be eaten in moderation (cauliflower is the exception, eat all you want).
Click the link to download a very simple heathy diet plan. It is really pretty simple. You can diet without hunger by eliminating foods with added sugar, eliminate refined carbohydrates, eat real food, and eat more healthy fats. You will have more energy, feel better, and lose weight. Jump start your effort by taking the 21 Day Challenge which will reprogram your genes to burn fat as its primary source of energy.
Don’t let hunger derail your efforts. Live Healthy!