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Some Tips on How to Stop Feeling Hungry When Dieting from Lean Ape

Published on April 11, 2013,

British couple Dave Turner and Alexis Watkins are behind the low carb health, exercise and lifestyle website Lean Ape and authors of the book “Lean Ape Living”. They are also fans of intermittent fasting. In a recent blog post they give some top tips on how to stop feeling hungry when you are on a diet. Here is an extract from Lean Ape…

www.leanapeliving.com

www.leanapeliving.com

Filling Foods

The best advice I can give is to eat foods that fill you up, and keep you feeling full for as long as possible. It is why eating relatively low carb for a number of days a week can be a real eye-opener for a lot of people.

Skipping breakfast can actually mean you are less huungry than if you have bowl of cereal. Many people find that the low after the initial carb rush of a carb based breakfast makes them a lot hungrier than if they had just skipped the meal completely.

But for the rest of the day then protein rich meals can go a really long way to ensuring that the hunger monster is kept at bay. But it is not just protein that is going to satisfy hunger pangs far more readily than many carbohydrate sources, we mustn’t forget the fats. Many people freak out about fat, it’s one of the many scare tactics the food industry seems to have indoctrinated us with. When the reality is that fats from animals can go a long way to improving our diet, helping with weight loss, and stopping us raiding the snack cupboard. If simply eaten in a sensible way.

Fats are filling, provide a vital role in keeping our bodies healthy and actually burning away our own body fat, and they taste damn good too.

A successful diet is always going to be one that allows us to enjoy our foods. Keeping fat intake up (especially on non-training days) is going to keep your body in good condition, aid with fat loss, allow you to enjoy what you eat, and also stop you feeling hungry.

Choose nutrient dense foods that are filling when dieting and hunger will basically not be an issue. Rather than anything processed always go for natural soruces of food that make you feel full. It makes all the difference in the world.

Ditch Processed Foods

I think we all know by now that many processed foods contain all manner of ingredients designed to keep us coming back for more. Foods high in sugar basically send messages to the brain that negate the feeling of being full. It is why so many carb based foods (especially simple sugars) should be severely limited if weight loss is the goal.

We don’t want to eat a large meal only to feel hungry again in an hour or two. And processed foods are basically going to do exactly that. Keep them to an absolute minimum, and avoid sugars, and you will notice a marked improvement in your eneregy levels. Plus a significant decrease in feeling hungry relatively soon after eating even a quite large meal.

Empty Cupboards

And this brings us onto one of the simplest ways to stop feeling starving on a diet.

Pay careful attention to exactly what you have in your home when it comes to food. Some people simply obsess about food if they know it is in the house. It is one thing knowing the local supermarket has an aisle of biscuits, it is quite another knowing that you have a cupboard full of hobnobs and the like.

The more you think about food the hungrier you get, and knowing that you have certain foods in the home will make you hungry. Just thinking about a sugary snack is enough to get the brain going into overdrive sending hunger signals for some people. You activate your appetite by thinking about certain foods more than others, and fast acting carbs and sugary foods really will make you feel hungrier.

If you eliminate such temptations from your kitchen then you think about them less, certainly can’t go and nab a sneaky piece of pie, and you will not get as many hunger pangs as if they are simply not an option.

Limit Cardio

Steady state cardio is going to burn minimal calories unless you feel like spending hours a day at it. So the best advice is to simply limit it unless you absolutely love it. Short bursts of HIIT are going to give you more bang for your buck when it comes to weight loss and is a lot less boring too!

Sustained exercise such as jogging and elliptical trainers etc. are simply going to make you hungry. You then have the battle of fighting off extra hunger pangs because of the exercise you did. Better to not put yourself in that situation at all. Work out with weights instead. Build some muscle and help your fat loss goals at the same time.

Drink Lots of Water

You need to fill up that belly, and drinking a lot of water can help to keep the hunger monster at bay. Water is good for you, flushes out the toxins, helps to get rid of that empty feeling, and takes your mind off things too.

See Dave and Alexis’s full article and information about their book at: Hungry When Losing Weight? Here is How to Stop Feeling Hungry When Dieting

Enjoy a Cheat Day But Struggle With Cravings The Rest of the Week? Now There’s An App For That!

Published on March 28, 2013,

A new iPhone app – called Cheat Day App – claims to help people who allow themselves a weekly cheat day overcome and resist cravings they feel the rest of the week but taking photos of their cravings and journalling them…

The idea of a cheat day – one day a week where you are unconstrained by your normal regime – has been popularised by Tim Ferris in his slow carb diet (see The 4 Hour Body). It’s also recommended by others in the low carb/paleo world as a way of ‘re-setting’ the body after several days of low carbing and stopping it ‘acclimatising’ to a low carb intake.

As well as possible physiological benefits, a cheat day can also help someone deal with any sense of deprivation they have on a restricted diet because they are no longer forbidden anything – they just have to wait for cheat day.

Others disagree with the idea of a cheat day, but for those who are following the approach a new app claims to help users ‘kills junk food urges’ that arise during the non-cheat days…

Here’s some blurb from the Cheat day App website…

The Cheat Day App combines the science of habit changing with the effectiveness of’journaling’ to provide users with a tool that kills junk food urges.

Keep track of your ‘Cheat Days’ by taking pictures of the foods which tempt you so you can delay actually eating them. By keeping track of your junk food cravings, you can kill your eating urges, and then indulge when your Cheat Day arrives.

We will replace your bad habit of ‘cheating’ on your diet when you shouldn’t, with a journaling system that gives you the power to change your habits so you’re ‘cheating’ on your diet when you should.

See more at: www.cheatdayapp.com

Sound like a good idea? Let Low Carb Diet News know your thoughts or experiences with the app using this form

Here are some more background articles on cheat days:

Managing a Cheat Day by Mark Sisson

Why It’s Good To Take a Cheat Day Each Week from Pop Sugar

5 Reasons To Include A Cheat Day In Your Diet From The Muscle Guide

Anorexia and Obesity – Are They Both Driven By Carb Cravings?

Published on February 4, 2013,

Dr Bill Wilson has written a fascinating article asking if eating disorders like anorexia are in reality the other side of the coin to obesity, with both sides being driven by carbohydrate cravings, or what he refers to as Carb Syndrome. He believes the right kind of food intake – low carb (especially fructose and high glycemic index carbs), modest protein, and high fat – can improve brain function and in turn return people with either condition back to more normal states. This is an extract from Dr Wilson’s Carb Syndrome blog…

[25/52] sorted colors sugary little things

sugary little things (Photo credit: Davi Ozolin)

Carbohydrate Cravings Are Driving The Bus. 

To see how eating disorders are tied into CARB syndrome, an example might be helpful. Recently I admitted a young woman into the hospital with severe anorexia. Her blood electrolytes were abnormal to the point where it could adversely affect her heart. In the past she has also been diagnosed with severe anxiety and depression. She has the binge-purge type of anorexia and she is extremely under-weight.

The most prominent symptom of CARB syndrome is strong cravings for sweet and starchy foods.When I asked her about this symptom, she denied having such cravings. That’s because when someone with anorexia restricts their food intake to a severe degree, they end up in ketosis which tends to suppress both hunger and carbohydrate cravings. That’s one reason why they can easily avoid eating—they simply have no hunger or cravings. They can only achieve this state by severely limiting food intake. Without huger or cravings, their life settles down somewhat, even though they still have other typical brain dysfunction symptoms.

When I asked her about her past, she admitted that she used to have very strong cravings for sweet and starchy foods and she also used to binge on this type of food. That’s one reason people with anorexia don’t eat. Once they start to eat, the cravings return and when they eat this type of food, they quickly feel worse and start storing more visceral fat even when they are thin. They somehow sense that they are storing too much fat even when everyone else thinks “It’s all in their head”.

Although all patients with CARB syndrome regardless of their size or weight tend to have brain dysfunction symptoms, these symptoms are often worse in people who are thinner. That’s because when they restrict their eating, they consume very little of the amino acids that are necessary to make dopamine, norepinephrine and serotonin. Because they already have low levels of these neurotransmitters, starving the brain seems to make these symptoms worse.

Effective Treatment: Focus on the Brain.

If eating disorders and obesity are connected, then the treatment approach for both conditions should be similar. The only difference between these two groups when it comes to body size is the amount of food they are eating, but both groups are in the same type of fat-storage mode. The key to successful treatment is to slowly move them out of this mode and the best way to do so is to focus on improving their brain function.

The most effective way to improve their brain function is to remove the triggers of CARB syndrome from the diet—excessive fructose and high glycemic carbohydrates. Although someone with anorexia obviously needs to increase their food intake and someone with morbid obesity needs to eat less, I place most of my focus on the type of food they are eating. If they eat the right type of food, their body composition will tend to drift back towards normal. If you give someone with anorexia the wrong type of food, their brain function will get worse, not better and they will strongly appose this by once again reducing food intake.

For both groups I recommend following a low carbohydrate, moderate protein, high fat diet. The fats should be healthy fats like coconut oil, olive oil, omega 3 fatty acids and animal fats, especially from grass fed animals. I also recommend taking certain supplements to improve brain function and I discuss these supplements in detail on other posts on this site. Exercise is helpful mainly because it is a good way to improve brain function.

I believe that Hudson and Pope were right—many common brain disorders are driven by a shared pathology. They just didn’t take their concept far enough. The CARB syndrome disease model completes the connection between common brain disorders, eating disorders and obesity. Treating eating disorders is still very challenging, but this new disease model gives us more effective tools to use. Hopefully future research will help us to better define the connections between these common disorders. In the mean time let’s use the effective tools derived from the CARB syndrome model to help these desperately ill patients.

See the full article at:  Eating Disorders and Obesity – Are They Two Sides of the Same Coin?

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