Learn to control your Hunger by Jorge Hané The International Weight Loss Guru
The key to sticking to any healthy eating plan and keeping hunger under control is to eat nutritious, filling foods. That’s why, I always stress eating nutrient-dense, fiber-rich foods (such as vegetables, fruits, whole grains, and beans and other legumes), as well as good fats lean protein and Acidic foods.
It’s also why I always tell you to avoid the highly processed carbohydrates found in baked goods, many breads, snack foods, and other convenient favorites, which can have the opposite effect on satiety. High-fiber foods, good fats, and lean protein all help to slow the digestion of the sugars in carbs. When you include a variety of these foods in your diet, your body produces less insulin, and less insulin means fewer swings in blood-sugar levels. It is these swings that are the cause of cravings and constant hunger in the first place. Once your blood sugar is under control, you’ll find that your cravings and hunger greatly diminish and that you’ll feel more satisfied after a meal.
Fiber. Fiber's major role in digestion is to slow the absorption of sugar. The greater the fiber content of a food, the greater its effect. That's why highly processed oatmeal, for example, isn’t as good for you (or for your weight loss) as the ones that has all its fiber still intact. Therefore, before the stomach can digest the sugars from High-fiber foods, it has to separate them from the fiber. Once isolated, the fiber passes undigested through your system, slowing down digestion. In other words, fiber is an obstacle to digestion, and a good one, because it promotes satiety.
Fat. Fat, too, slows the speed at which your small intestine accesses the sugars you've eaten. When you eat a piece of white bread, for example (which I hope you will do only occasionally), try to have it with a little monounsaturated olive oil or some reduced-fat cheese rather than eating the bread alone or with highly saturated butter or full-fat cheese. (Just as all carbohydrates are not the same, all fats are not the same. You need to avoid saturated fats ) Likewise, having an occasional baked potato topped with reduced-fat sour cream is better than eating it plain. The calorie count might be higher, but the fat contained in the sour cream will slow down the digestive process, thereby lessening the amount of insulin that the potato prompts your body to make. Good fats also make food taste better, helping you to feel more satisfied.
Protein. Because protein foods are digested slowly, they too do not produce the spikes in blood sugar that stimulate hunger and overeating. I always recommend you eat lean cuts of beef, lamb, and pork; skinless white-meat chicken, turkey, and duck breast; game meats; fish and shellfish; soy products; beans and other legumes; eggs; nuts and seeds in moderation; and fat-free and low-fat dairy products.
Acidic foods. Interestingly, acidic foods, such as lemon juice, lime juice, and vinegar, also slow the digestion of carbs and the rate at which your stomach empties. You can dress salads or vegetables with them and enjoy the additional benefit.
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FACTS ABOUT STRESS
1. It contributes to weight gain.
Nearly 70 percent of us are overweight or obese — an increase of 15 percent over the past 10 years! Is it stress? Quite possibly. Medical research shows that our bodies react to stress by releasing the “stress hormone” cortisol. When our adrenal glands produce too much cortisol under stressful situations, we may develop weight gain, especially around the abdomen, commonly called “belly fat.” This happens when the over secretion of cortisol moves fat from storage deposits that are more easily burned off and relocates it to fat cell deposits deep in the abdomen. Remember, exercise not only burns calories, it can be a great way to beat stress.
2. It makes you sick.
Stress doesn't just rule our thoughts. It delivers a crushing blow to our bodies, weakening the immune system and making us more susceptible to disease and illness. Medical experts agree it's not all in our heads. “The mind clearly can have a profound effect on every aspect of physiological functioning,” says James Gordon, M.D., Director of the Center for Mind-Body Studies in Washington, DC. “Individuals who are chronically pessimistic, angry or anxious are clearly more susceptible to illness, including heart disease and cancer.” Just as important as controlling your stress levels is making sure your body is getting the nutrition it needs to beef up your internal defenses.
3. It hurts your head.
“Stress headaches” can be caused by changes in the way the brain interprets pain signals from the muscles in the head, neck and shoulders that are under more strain when we're stressed. This tensing of the muscles can result in headaches and even migraines. If you feel as though you're worrying too much about certain things in your life, take a time out. Clear your head. It's a heck of a lot better than spending the next three days in your bed with the curtains closed and the lights off. Focus on relaxing techniques — and give your head a break.
4. It makes you moody.
Individuals coping with stress can become very temperamental and often suffer from mood swings. That’s because when we are experiencing considerable stress, our bodies are physically depleted and we have less energy available to handle even ordinary hassles and tasks, which fuels irritability. Studies show that when our energy levels are exhausted from stress we become less sociable, more withdrawn and are likely to demonstrate moody behavior.
5. It keeps you awake.
Stress is the leading cause of sleep deprivation. It's easy to lose several hours of valuables sleep tossing and turning in bed as we worry and analyze all the problems we’re dealing with. Beyond the obvious fallout of too little sleep – next day drowsiness there are several other consequences. These include lack of focus, short-term memory los and impaired ability to drive a motor vehicle, just to name a few. |
