Principle #2 is to Honor Your Hunger. This principle entails keeping your body biologically fed with adequate energy and carbohydrates. If you tend to eat off of triggers other than your hunger you can trigger a primal drive to overeat. Learning how to honor this first biological signal sets the stage for rebuilding trust with yourself and food.
Tips for Honoring Your Hunger:
1. Begin to listen to the smallest noise or feeling that indicates you are experiencing hunger.
a. these include a growling or grumbling stomach, slight headache, lack of mental focus,
grouchiness and lack of energy
2. Take to time to eat as soon as recognize your hunger
3. Don't neglect your hunger signals this can lead to overeating. On a scale of 0 to 10 try
eating around a 3 or 4. A zero is when your stomach is completely empty, a 10 is when
your are stuffed to the max, therefore a four is about the time when you first start to
realize you are getting hungry
4. Many people state that they can go for hours without feeling hunger. You have specifically
trained your body to do this so now you have to untrain it. If this is you, start by eating on
a schedule, your body will learn this and then you will be able to recognize your hunger
cues.
5. Be prepared-make sure you are prepared for all kinds of situations.
Showing posts with label Managing hunger. Show all posts
Showing posts with label Managing hunger. Show all posts
Tuesday, November 16, 2010
Tuesday, August 24, 2010
How to stop STARVING!
Finding Satiety in Eating: Beat your hunger and
Boost your satisfaction with food.
Boost your satisfaction with food.
Over the last week, a lot of people have asked to help them find foods that will help them to feel full. Hopefully this blog post will help us all in curbing the binging beast and finding satiety and satisfaction in the foods we eat.
When we are trying to lose weight, we find ourselves feeling deprived and ultimately starving. Satiety is that wonderfully pleasant feeling of fullness when you are satisfied beyond desire. The more satisfied you feel after a meal, the less you’ll eat later.
So how do we increase our satiety level without increasing the amount of food we eat?
Here’s a couple of ideas (from personal experience and scientific research).
1. Engage in the concept of Volumetrics
a. Volumetrics is a diet plan conceived by Barbara Rolls, PhD.
b. The concept is eating more low energy dense foods vs high energy dense foods combined with lean meats and cheeses to help obtain full satiety and satisfaction in food.
i. Low energy dense foods are foods that are bigger portion sizes that contain lower amounts of calories vs the high energy dense foods that have large amounts of calories for smaller portion sizes. Think egg white omelet with veggies for breakfast + a mango and lowfat milk vs. a donut. (Which one do you think is going to fill you up and keep you fuller longer?)
ii. Volumetrics also relies heavily on foods with a high water content - such as many vegetables and fruits, which are 80% to 95% water -- since they will fill you up without adding a lot of calories. Just drinking water isn't enough, it will quench your thirst but not satisfy your hunger.
iii. Often these foods contain higher amounts of fiber.
iv. Focus on fruits, vegetables, soups, casseroles with plenty of vegetables, hot cereals and cooked grains, steamed or poached fish, lean meats, lowfat milk, beans and tofu, whole grains, fat free condiments, etc.
2. Eat more high fiber foods.
a. Fiber rich foods usually have lower calories than similar foods that have no fiber or low fiber content. Foods that are rich in fiber also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices. There is also research that supports the idea that fiber may stimulate a satiety hormone in the brain that will help us to fill fuller longer.
b. Try to incorporate more whole grains, along with fruits and vegetables, to meet your fiber needs.
3. Combine carbohydrate rich foods with lean proteins.
a. Research suggests that combining lean proteins with your meals will help you to feel fuller longer because it takes longer for it digest than just eating carbohydrates alone.
b. Reach for lean cuts of red meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.
4. Don’t leave out the fat.
a. While you don’t want to always eat high fat foods you should still try to incorporate some fats into your diet. Cutting fat intake reduces the calorie density of a food. In other words, you get a bigger portion of food for the same calories when it has fewer fat grams. However, if you go too low in fat you won’t enjoy the flavor, texture or satiety of your food. Plus dietary fat is essential for staying healthy.
b. Go for monounsaturated fats such as olive oil, avocado’s, nuts, lowfat salad dressings, mayonnaise’s and dairy products.
5. Eat six small meals.
a. Instead of eating three large meals per day, break them up into six smaller meals. I find when I do this I don’t reach for the chocolate or cookies at 4:00 in the afternoon because I’ve already figured out and had a small healthy “meal” (snack) to keep me going until dinner.
6. Take time to eat and enjoy your food.
a. DON'T FORGET IT!
b. Food should be good and you should enjoy it. Instead of rushing meals and inhaling your food, take it slow and easy. Chew your food and while your chewing sit and think “this is the best food I have ever eaten” or think about the flavor popping in your mouth. By doing this not only will you find satisfaction in your food but it will take you longer to eat. Research has shown that it takes the brain about twenty minutes after you have begun eating to start sending signals to your body that you are beginning to feel full. Take time for food!!!
1. Engage in the concept of Volumetrics
a. Volumetrics is a diet plan conceived by Barbara Rolls, PhD.
b. The concept is eating more low energy dense foods vs high energy dense foods combined with lean meats and cheeses to help obtain full satiety and satisfaction in food.
i. Low energy dense foods are foods that are bigger portion sizes that contain lower amounts of calories vs the high energy dense foods that have large amounts of calories for smaller portion sizes. Think egg white omelet with veggies for breakfast + a mango and lowfat milk vs. a donut. (Which one do you think is going to fill you up and keep you fuller longer?)
ii. Volumetrics also relies heavily on foods with a high water content - such as many vegetables and fruits, which are 80% to 95% water -- since they will fill you up without adding a lot of calories. Just drinking water isn't enough, it will quench your thirst but not satisfy your hunger.
iii. Often these foods contain higher amounts of fiber.
iv. Focus on fruits, vegetables, soups, casseroles with plenty of vegetables, hot cereals and cooked grains, steamed or poached fish, lean meats, lowfat milk, beans and tofu, whole grains, fat free condiments, etc.
2. Eat more high fiber foods.
a. Fiber rich foods usually have lower calories than similar foods that have no fiber or low fiber content. Foods that are rich in fiber also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices. There is also research that supports the idea that fiber may stimulate a satiety hormone in the brain that will help us to fill fuller longer.
b. Try to incorporate more whole grains, along with fruits and vegetables, to meet your fiber needs.
3. Combine carbohydrate rich foods with lean proteins.
a. Research suggests that combining lean proteins with your meals will help you to feel fuller longer because it takes longer for it digest than just eating carbohydrates alone.
b. Reach for lean cuts of red meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.
4. Don’t leave out the fat.
a. While you don’t want to always eat high fat foods you should still try to incorporate some fats into your diet. Cutting fat intake reduces the calorie density of a food. In other words, you get a bigger portion of food for the same calories when it has fewer fat grams. However, if you go too low in fat you won’t enjoy the flavor, texture or satiety of your food. Plus dietary fat is essential for staying healthy.
b. Go for monounsaturated fats such as olive oil, avocado’s, nuts, lowfat salad dressings, mayonnaise’s and dairy products.
5. Eat six small meals.
a. Instead of eating three large meals per day, break them up into six smaller meals. I find when I do this I don’t reach for the chocolate or cookies at 4:00 in the afternoon because I’ve already figured out and had a small healthy “meal” (snack) to keep me going until dinner.
6. Take time to eat and enjoy your food.
a. DON'T FORGET IT!
b. Food should be good and you should enjoy it. Instead of rushing meals and inhaling your food, take it slow and easy. Chew your food and while your chewing sit and think “this is the best food I have ever eaten” or think about the flavor popping in your mouth. By doing this not only will you find satisfaction in your food but it will take you longer to eat. Research has shown that it takes the brain about twenty minutes after you have begun eating to start sending signals to your body that you are beginning to feel full. Take time for food!!!
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