Stuffed and still looking in the fridge
Are you still hungry, even if you are stuffed with fibrous vegetables, as the diet gurus recommend? Strangely enough, that happens.
You see, hunger is a complex topic. It is more of an algebra than a simple addition and subtraction. And it's also about chemistry. Eating below your calorie content – quite necessary for fat loss – will make you hungry. You also fight against psychological habits and triggers.
There will always be some amount of "sucking and tearing" on the diet. Yes, even if you are supposed to eat plenty of vegetables.
Why vegetables do not always saturate
I understand where the experts come from with their recommendation for "low-calorie vegetables". But for many people it does not work very well. Why? Because hunger is not as easy as a full stomach against an empty stomach. Mechanical hunger (with a really empty stomach) is only part of the puzzle.
If you eat a pound of green vegetables ̵
Certain brain cells called Tanycytes control the appetite. These cells recognize nutrients and inform your brain about the foods you eat. And these cells respond to abundant amino acids and not to lettuce.
The amino acids arginine and lysine react strongly with tanycytes, which in turn deliver information to the appetite-controlling part of your brain in just 30 seconds. Foods high in arginine and lysine include:
- Beef fillet steak
- Chicken meat
If you are worried about making calorie related foods They supplement with arginine and lysine during the diet. And yes, eat your vegetables, only in non-ascending quantities.
Other methods to control appetite
1 – Sleep more.
Inadequate sleep – say 5 hours – causes the average person the next day to consume about 385 more calories (1).
Lack of sleep causes inconvenience with the reward centers of your brain and disturbs your inner body clock. This affects the regulation of leptin (the satiety hormone) and ghrelin (the starvation hormone). In short, poor sleep results in cravings, usually high-calorie, dense foods.
If sleep is a problem for you, try 3 Z-12 ™ capsules at bedtime.
2 – Eat more protein.
As dr. Jade Teta, T-Nation contributor, said, "Protein is the king of hunger reduction, so if you want to reduce your hunger, you should increase your protein intake."
The old rule to consume about one gram of protein per gram pounds body weight works for most moderately chubby people. A little over 1 gram per pound is fine, too, because it's very hard for your body to store excess protein compared to carbohydrates and fats.
Protein powders with a good amount of thick micellar casein really adhere to the ribs. Metabolic Drive® Protein is a premium choice. If you feel like it at night, a strong 21-gram protein shake (a bullet on Metabolic Drive) puts you through cravings.
3 – Eat the RIGHT fiber types.
This is what the "eat two pounds of vegetables" try to reach people. However, soluble, gel-like fibers have the strongest hunger-suppressing response – and indeed they may be the only types of fiber that kill appetite (2).
Dr. Teta Notes: "These types of fiber cover the digestive layer and interact with L and K cells, which then use hormones like GLP and GIP to help fight hunger."
Viscous fibers include:
- B-glucan (oats)
- Psyllium (Metamucil)
- Glucomannan (root of the konjac plant)
- Guar gum (a seed fiber)
- Pectin (like the fiber in apples)
You can find all these in powder form. Mix a few of them with water and consume between meals or 30 minutes before a meal to quench your appetite.
4 – Get your micronutrients.
You know how pregnant women get a strange desire? One theory is that they lack a specific vitamin or mineral.
The craving for fat loss is a bit related to each other. In some diets, the food variety is really limited, which can lead to a shortage of certain vitamins or minerals. Your body "asks" what it needs, and your taste buds make suggestions … usually bad suggestions, because these little bastards are very selfish and not so smart.
Bill Lagakos, PhD, introduced me to the term "micronutrient deficiency-induced leptin resistance". This theory might explain why the average North American can overeat as easily – all processed foods are full of calories, but lack vitamins and minerals. Therefore, her body demands more and more food and looks for the missing microorganisms.
A dieter with limited food diversity may have the same problem. Use Biotest® Superfood, a blend of 18 berries, fruits and vegetables to cover your micronutrient base.
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Hunger – The Definitive Guide
- Al Khatib, S Harding, J Darzi, G K Pot. The effects of sleep deprivation on the energy balance: a systematic review and meta-analysis. European Journal of Clinical Nutrition, 2016
- Clark, Michelle J. and Joanne L. Slavin. "The effect of dietary fiber on satiety and food intake: a systematic review." Journal of the American College of Nutrition, vol. 32, no. 3, 2013, pp. 200-211., Doi: 10.1080 / 07315724.2013.791194.