Weight-Loss Method 1:
How to Naturally Suppress Your Appetite &
Feel Fuller with Fewer Calories
Biological Set-Point Weight & How to Overcome ItGenetics and to some extent early upbringing have been shown to be involved in determining what goal weight a person's body will continuously try to achieve. We have a biologically determined set-point goal to achieve a certain weight and as yet we do not know how to change a person's genetic set point. A weight problem occurs when a person’s biologically set-point weight goal is higher than is healthy or fashionable and they live in a society with abundant cheap food. It’s important to understand something a higher weight set-point doesn't only involve having a body that is good at storing fat it also involves having a body that is programmed with the appetite and drive to eat enough to fill up the fat stores. Studies have shown that people who are overweight do not have slower metabolisms but actually are eating enough calories throughout the day to account for their weight.
This page is about how to eat less and offset your body’s tendency to eat too much.
Research has shown that skinny people have different appetites’ and feel satisfied after a good meal, but that obese people rarely if ever achieve the feeling that their appetite is satisfied. The point is not only does your biology give your body the physical build or capacity to easily store fat but it also gives you the appetite to match, and that appetite will compel you to seek out and eat enough calories to fill up your fat stores and reach your set-point weight. Nature would not evolve a body with a great fat storing potential and not also evolve the drive (appetite) to fill it.
There is a very important implication from this, it has been shown time and time again that overweight people consistently underestimate the calories they eat and do actually eat enough calories to account for their weight. I’ve seen numerous cases of people who underestimated their calorie intake by a whopping 60%; I saw a person that was sure they had a problem with their metabolism and hardly ate anywhere near enough to explain their weight, but the reality was they didn't appreciate just how many calories were in some of the foods they were eating. They believed they were eating 1440 calories a day but were actually eating 3600, numerous studies have shown people consistently underestimate how many calories they eat.
I know it’s unpopular to say this and the truth can hurt but there is no mystery, you are not overweight because your metabolism is abnormally slow, you have problems with your glands, an underactive thyroid or allergies, you may have those things but the truth is you have eaten enough calories to account for your weight.
The good news is that there are a number of simple techniques that trick our body’s desire for calories into thinking it has eaten enough when it’s actually eaten less than normal. Using these techniques you can trick the body and mind into feeling full and satisfied with fewer calories, most of this article describes these techniques. These techniques are simple and can be maintained on an on-going basis; some of them have other great health benefits, some of them may only be worth a few pounds of weight loss, but added together they can amount to a lot.
You must also educate yourself about the calorie content of foods to identify the high calorie foods you or eating. This can make a huge difference, by knowing where most of your calories come from and which healthy looking meals you may be eating without realising how high in calories can enable you to make better choices and choices to cut out hundreds of calories per day. If you are serious about managing your weight throughout your life spend 2-3 weeks weighing and writing down everything you eat to calculate your calorie intake, or invest in a calorie counting app; you only have to do this once to learn about your calories.
Three quick start simple techniques are:-
- Eat more fibre. Choose high fibre foods, lots more vegetables and beans and supplement the fibre meal with psillium seed husks or glucomannan. (When you supplement fibre you must build it up gradually over a week and also drink more water)
- Replace some of your starches with proteins and starts to eat more high plant-based fibre proteins i.e. beans and lentils.
- Eat more hearty soup but without cream cheese.
Studies [insert ref] have shown that when people look at and pay attention to their food as they are eating they feel Fuller sooner and eat less. So rule number one is its forbidden from now on to eat while watching TV or looking at a computer screen at the same time, instead take a few moments to each consciously i.e. be aware of the food you were eating as you are eating it, enjoy it, consider its flavours, its health value ect. Eating with others in a social way is fine as long as you train yourself to pay some attention/appreciation of what you're eating.
Eat More SoupSoup keeps the stomach feeling full of longer. If you took two identical plates of food consisting of a piece of chicken, some broccoli, some potatoes and a glass of water and he gave it to one person as is and to the other person blended together into a soup. Both people initially feel full however the stomach of the person who ate the separate foods and glass water will be able to separate absorb and removing the water from the solid foods enabling their stomach to begin to shrink sooner than the person who ate the same foods blended together. Once the stomach starts to shrink you may start to feel hungry again.
The water in the soup-based meal is so mixed up with the solids that the stomach is unable to absorb it separately. The time difference it takes before the stomach can begin to shrink and bring on feelings of hunger again can be about 90 minutes, which is a significant and useful amount of time. Imagine the difference this would make at lunch time, a hearty soup may satisfy your hunger and enable you to last the entire afternoon without needing any snacks, compared to your usual lunch that leaves you hungry and reaching for snacks well before dinnertime.
Vegetable soups enable you to eat huge amounts of vegetables with ease with all the other advantages that that brings such as fibre, potassium, antioxidants etc. Begin by learning how to cook red lentils and use them to thicken vegetable soups, or on their own as in dal soup, and progress from there. Adding a little chicken or fish to a vegetable and lentil soup will make it feel even more thrilling and nourishing. Well-cooked lentils at a creamy quality to soup however if you need to add to this use a little olive oil or coconut cream but NOT full fat cream or Parmesan cheese!
Fill up on Fibre Supplements[UNDER CONSTRUCTION]
Additionally, dietary fibre has been shown to affect the feeling of being full and food intake. Research shows that eating an additional 14 grams of fibre per day is associated with a 10 percent decrease in calorie intake and a loss of body weight of a four pounds in four months. Eating more high-fibre foods such as fruits, vegetables and whole grains is a nutritionally sound way to not feel as hungry when reducing calorie intake. (Note: increase fibre gradually to avoid stomach upset, gas and diarrhoea.)
Use Small PlatesResearch has shown (insert ref) that we use our eyes and our brains as well is the feelings in a stomach to tell us how much to eat and filling up a small plate tricks our brain into believing we found a bigger portion, if your large plates to a charity shop and invest in much smaller plates for your long-term health. The exception to using small plates is when you're serving oat cuisine where you have a small but beautiful morsel served in the middle of a large plate. The way oat cuisine is supposed to work is that it is so visually engaging that it makes you eat very consciously.
Balance Your Metabolic TypeEating correctly for your metabolic type is a simple and effective way to feel more satisfied from every meal you beat. The metabolic typing diet puts you on a spectrum from being a protein type person at one end of the spectrum who should eat predominantly protein and little or no carbohydrates, through the mixed metabolic type in the middle who eat a half and half balance between proteins and carbohydrates, to the carbohydrate metabolic type who should eat a lot of carbohydrate supported by minimal amounts of protein. The point is to establish what type of engine you're running under your hood are you a petrol or diesel and pulling in the right fuel mixture to suit your metabolic engine.
It used to be long winded and complicated to work out which metabolic typing you are, but it occurs to me some years ago that there's a simple way to work it out for yourself. As a trial I spent three weeks experimenting to establish my metabolic type. The first week I ate as if I was a protein metabolic type; by the end of the week by energy felt great but I felt hungry all the time, even at the end of the meal I felt if I could just have a little rice or a slice of bread you would plug that hunger hole. The following week I spent on the card type metabolic diet, eating lots of healthy carbs and minimal amounts of protein; by the end of the week I was feeling wonderfully full and satisfied the end of each meal but my energy was poor, I felt sluggish even sleepy after eating. The third week I ate a balance between the two as if I was a mixed metabolic type and found that on this diet I would feel not only satisfied after eating but also full of energy and this is what you look for which metabolic typing.
When you eat the right balance of carbohydrates and protein for your metabolic type you should feel completely satisfied from the meal you've eaten and it should pick you up and give you a feeling of energy, refreshment and strength.
My new even simpler version to work out your metabolic diet profile is to cut out carbohydrates completely one-week and see how you feel, remember what you're looking for is that after reaching you should feel both satisfied with the meal and picked up or energised by it. If you don't feel this then you're not a protein type and begin little by little adding small amounts of healthy carbohydrates, until you feel satisfied and energised by your meals. Your goal is to add just enough carbohydrate to achieve this, if it turns out that you are actually a carbohydrate type then it will take a while before you achieve this sweet spot, just keep going.
Just to be clear healthy carbohydrates for weight loss are carbohydrates with a low glycaemic index from the resistant starch list and not overcooked.
Metabolic typing is simple and a great way to eat.
Eat More ProteinResearch shows different foods and nutrients affect how full and satisfied people feel. A number of studies indicate that calories-for-calorie, protein makes a person feel fuller than carbohydrates or fats, suggesting that eating more lean protein can help you control hunger and food intake. This is easier to achieve for meat and fish eaters, vegetarians would have to eat a lot of lentils, beans or tofu to benefit from this effect. To make the protein even more satisfying you should include a little oil, ideally some omega 3 rich oil like Udos’ Choice or flaxseed oil. It is the combination of oil and protein that gives the biggest feeling of satisfaction to the body and tells us we have obtained enough nutrition to stop eating.
There is about a twenty-minute delay after putting enough food in the stomach for our needs and the brain telling you to stop eating. You can take advantage of this effect help you eat less and lose weight. What you have to do is eat all the protein and oil rich part of your meal up front and ideally as a starter, leave a little gap perhaps ten minutes before eating the rest of your meal and you should find you eat less. Several small courses with the bulk of the protein-oil portion eaten first is quite common in France and great for weight loss.
The body has to work harder to digest protein compared to fat or carbohydrates, and proteins also are the building blocks for muscle. Good sources include lean meats, fish, beans, reduced-fat dairy products and (in moderation) nuts.
I know that here I’m contradicting my previous advice to work out you metabolic type and let this dictate how much protein to eat, but there is no one size fits all diet solution to weight loss and you experiment to see what helps you the most.
Balance Your Blood Sugar[UNDER CONSTRUCTION]
When you eat foods that cause a rapid rise in blood glucose levels (high GI foods) the body is forced to protect itself from the high glucose levels and releases a surge of insulin. Surges of insulin are damaging to the body in their own right but then they also cause are rapid drop in blood sugar levels causing us to feel tired and hungry again within a couple of hours. When you eat meals containing healthy only carbohydrates your blood sugar levels do not rise rapidly, you do not overproduce insulin and instead experience more constant energy levels and less hunger pangs.
In addition to hunger pangs rebound low blood sugar can also deprives the brain of the glucose needed to produce enough neurotransmitters; if you tend to have low levels of neurotransmitters in the first place when you experience rebound low blood sugar you may also experience a drop in your neurotransmitter levels causing a mini depressed or anxious condition which only intensifies your desire to eat more carbohydrates and raise your blood sugar quickly again.
I have a lot more to say about this in the future for now see https://www.balancingbrainchemistry.co.uk/5/Blood-Sugar-&-Neurotransmitters.html
Wait before Eating DesertJust wait 20-25 minutes after finishing your main course and let your internal physiology supress your appetite for desert.
A chemical called cholecystokinin (CCK) is naturally produced in response to food filling the stomach, when enough CCK has been produced it tells the brain we have eaten enough and suppresses our appetite. This process of telling us when we are full and need to stop eating is co-ordinated in a way that does not seem to make sense at first glance; it takes about twenty minutes after you have basically eaten enough for your immediate needs before rising CCK levels tell us to stop you eating. In our current state of evolution we are actually designed to somewhat over eat at each meal as if we were still hunter gatherers; when you look at people who still live as hunter gatherers today like the Kalahari bush men in Africa they are almost universally lean and sinewy without the delayed CCK suppression of appetite our pre-farming hunter gatherer ancestors may have died out from starvation. When the food supply is unpredictable and you may only have a few minutes to stuff yourself before the hyenas stole your lunch it made biological sense to slightly over eat when ever you get the opportunity, however for us in developed countries this design is turning out to be health disaster.
Developed countries are a wash with easily obtained high calorie foods, when did you last miss a meal because there was nothing to eat? What makes things even worse is the foods we typically eat at the end of a meal during the delayed phase are deserts and puddings, full of sugar and calories; try these two tips
1/ Preload your stomach with a starter high in protein and oil, e.g. some avocado starter or chicken sauté with peanut sauce. We are biologically programed to feel satisfied when we consume protein and oil, this technique may help to raise CCK levels quickly enough to offset your desire for a desert.
L-Phenylalanine & Weight Loss
CCK is a metabolite of the amino acid L-phenylalanine (LPA), ingesting LPA
10,000mg (yes 10 grams) 20 minutes before your biggest meal of the day can intensify the effects of CCK and be an aid to reducing your calorie intake and therefore weight loss. See Weight Loss Neurotransmitters & Brain Chemistry
Brushed Teeth Straight after Eating
Try this simple technique, it’s amazing how strongly it puts you off wanting to eat a desert.
Eat Calcium with Fatty Foods
Calcium binds to fat in the intestines and reduces the amount of fat your body absorbs.
[UNDER CONSTRUCTION] (add calcium and heart disease supplements)
Each 300 mg increment in regular calcium intake is associated with approximately 1 kg (2.2 pounds.) less body fat in children and 2.5-3.0 kg lower body weight in adults. Increasing calcium intake could reduce the risk of overweight substantially, perhaps by as much as 70%. [Heaney RP, Davies KM, Barger-Lux MJ. Calcium and weight: clinical studies. J Am Coll Nutr. 2002 Apr;21(2):152S-155S].
In practical terms consuming a litre a day of low fat yoghurt doubles the amount of fat present in stool is, i.e. it halves the absorption of fat into your body. Consuming this much yoghurt would also be helpful for the friendly bacteria in the intestines, but I would only recommend it if you could afford organic yoghurt because of the intensive use of chemicals used in producing non-organic dairy food including (antibiotics, growth hormones, oestrogens and pesticides used to produce the animal feed).
Click on the link below to go to the next page for effective natural techniques to lose weight by controling blood sugar and carbohydrates.
- Appetite control techniques, How to Feel Fuller with Fewer Calories.
- Eliminate surplus glucose supply and stabilize blood sugar. To store fat easily the body needs surplus glucose, eliminate this and you make it harder for the body to become fat. Stabilising blood sugar also reduces food craving.
- Balance brain chemistry to conquer food cravings/addictions.
- Eliminate excess levels of the stress hormone cortisol (if present). Excess cortisol can cause the body to accumulate body fat, especially abdominal fat.
- Increase the body’s overall metabolic rate by growing muscle mass.