HOW TO FIGHT CRAVINGS
Eat Less Than You Burn
and Lose Weight??!!
Most people who go on a diet (i.e., eat less than they burn) usually have no problem maintaining a deficit in the beginning.
Doing so day-after-day,
however, may prove difficult!
WHY IS THAT??
Simply because, at some point during your weight-loss journey, you may not only begin to plateau, but you’ll also start to feel either hungry, or your appetite will increase!!
So, What’s The Difference Between
Hunger and Appetite??
HUNGER is the physical sensation of lacking and needing food, whereas
APPETITE is the emotional sensation of wanting food.
Basically, when you’re hungry, you’ll crave food, and will eat n’er anything
(even brown, wholemeal bread WITH NOTHING ON IT…I know…disgusting!!!).
Hunger is usually brought about by dieting (short-term and/or long term)
resulting in a series of physiological and hormonal changes (Leptin, Ghrelin, and Insulin (amongst others)).
This brings about a craving for food.
Appetite, on the other hand, can arise despite eating enough calories
and having physiologically normal hormone levels (i.e., normal amounts of Ghrelin, Leptin, Insulin, etc.).
Appetite is basically an emotional desire for food as opposed to a physiological one.
For instance, craving a McDonalds Burger, large fries and a milkshake as opposed to
brown rice, chicken breast, and broccoli (yummy!…).
SO WHAT ARE THE BEST WAYS TO EAT LESS?
There are 2 ways:
1. Reduce Hunger
Prepare High Protein and High Fibre Foods The Night Before as part of Your ‘Meal Plan’ The Following Day.
Drink Plenty of Water Throughout The Day (1).
Sleep (7-8 Hours) Help to Reduce Hunger Pangs.
Consume Plenty of Leafy Green Vegetables Daily.
2. Reduce Appetite
Limit Consumption of ‘Fast Foods,’ ‘Processed Foods,’ ‘Eating Out at Restaurants’ and ‘Take-Away Meals’ to special occasions or rare (eg. monthly/bimonthly) social encounters only.
Prepare Your Meals The Night Before and Actually Consume Them The Following Day.
Drink Plenty of Water Throughout The Day.
Limit (or ideally minimise) Sugar Consumption (especially High-fructose-corn-syrup!!) That includes chocolate bars, processed foods, McDonalds, Burger King….well you get the idea!
And (as obvious as this sounds) don’t give into these cravings!! A bit like smoking cigarettes, these cravings do start to go away after a week or so.
Regular Exercise, High-Intensity-Interval-Training and Weight Training Reduce Appetite and Cravings for the ‘naughty stuff’….it’s true!! Give it a try!!
LET'S TALK ABOUT APPETITE SUPPRESSANTS!
An ‘appetite suppressant’ is simply something that reduces your desire to eat.
There are natural and synthetic appetite suppressants.
In this section, we will be discussing 6 Superb Natural Appetite Suppressants!
Glucommanan is a ‘soluble’ fibre which can absorb water and bypass digestion. As a result, it ends up in the colon relatively untouched (2).
In addition, the bulking effect of glucommanan helps you feel full up by promoting satiety and delaying emptying of the stomach.
When taken before meals, it will help suppress appetite.
Coffee is a stimulant which increases energy levels and alertness (especially during exercise), and (by raising catecholamine levels) is also a natural appetite suppressant.
Caffeine reduces the urge to eat when consumed frequently during the day (3).
Caffeine/coffee also reduces rate of stomach emptying which indirectly helps you feel fuller for longer.
3. Griffonia Simplicifolia
Griffonia simplicifolia is actually a plant which consists of a substance called 5- hydroxytryptophan (5-HTP).
Serotonin is a chemical that has a wide variety of functions within the human body. It’s sometimes called the happy chemical because it contributes towards wellbeing and happiness. However, it also helps reduce appetite as well as carbohydrate intake (4).
Fenugreek is part of the legume family.
It’s very rich in fibre, and plays a massive role in slowing down stomach emptying and delaying carbohydrate and fat absorption.
This leads to reduced appetite.
A study based on 18 healthy obese people found suppressed appetite after consuming fenugreek and felt fuller before their next meal (5).
5. Protein Powder
Out of all the macronutrients, protein is by far the best at reducing appetite. Protein-rich foods typically ‘fill you up’ (6).
Even when time’s not on your hand, you can always whip together a protein shake to hold you over, not-to-mention the other benefits protein brings to the table (7).
Contrary to public opinion, it’s actually debatable whether or not whole food protein-sources are more satiating than shakes (8).
However, there is no doubt that increasing protein intake significantly reduces appetite.
Yohimbine is a chemical derived from the African plant called ‘Yohimbe.’
Yohimbine is famous for removing stubborn fat during ‘fasted training,’ but it also acts as an appetite suppressant.
Like caffeine, yohimbine suppresses appetite partly by increasing catecholamine levels.
Yohimbine also improves performance and fights off fatigue (9).
To learn more about hunger, appetite, and effective ways to manage hunger pangs, why not check out my new book ‘The Essential Guide to Sports Nutrition and Bodybuilding.’
CLICK HERE for more information.
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