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HOW TO FIGHT CRAVINGS

Caroline

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!!

HUNGER VS APPETITE

 HUNGER  is the physical sensation of lacking and needing food. 
APPETITE is the emotional sensation of wanting food.

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 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!…).

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?

THE BEST WAYS
TO EAT LESS

A. Reduce Hunger

1. Prepare High Protein and High Fibre Foods The Night Before 

2.  Always Remember to Drink Plenty of Water Throughout The Day 

3. Sleep (7-8 Hours) helps  to Reduce Hunger Pangs. 

4. Consume Plenty of Leafy Green Vegetables Daily.

B. Reduce Appetite

1. 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. 

2. Prepare Your Meals The Night Before and Actually Consume Them The Following Day. Drink Plenty of Water Throughout The Day. 

3. 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.

4. Regular Exercise, High-Intensity-Interval-Training and Weight Training Reduce Appetite and Cravings for the ‘naughty stuff’….it’s true!! Give it a try!! 

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!

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. 

Here, we will be discussing 6 Superb Natural 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! 😉

1. Glucommanan

Glucommanan is a ‘soluble’ fibre which can absorb water and bypass digestion.

As a result, it ends up in the colon relatively untouched. 

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. 

2. Coffee

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. 

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) or SEROTONIN

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 ​

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. 

study based on 18 healthy obese people found suppressed appetite after consuming fenugreek and felt fuller before their next meal.

5. Green Tea Extract

Green tea extract is extremely effective for weight loss.

Green tea contains two compounds that contribute to its weight loss properties: caffeine and catechins.

Caffeine is a well-known stimulant that increases fat burning and suppresses appetite.

Catechins, particularly epigallocatechin gallate (EGCG), have been shown to boost metabolism and reduce fat.

The combination of EGCG and caffeine in green tea extract work together to make the body more effective at burning calories, which can lead to weight loss.

Green tea is also extremely effective at reducing appetite especially when combined with caffeine and fibre.

 

6. Yohimbine

yohimbe leaf

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.

JOIN THE EVOLUTION

Jay Cutler

To learn more about hunger, appetite, and effective ways to manage hunger pangs, then why not check out may new book ‘The Essential Guide to Sports Nutrition and Bodybuilding.’ (Click on the link below 😉)

1. Glucommanan

2. Coffee

Glucommanan is a ‘soluble’ fibre which can absorb water and bypass digestion. As a result, it ends up in the colon relatively untouched.

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. 

Caffeine/coffee also reduces rate of stomach emptying which indirectly helps you feel fuller for longer.

3. Griffonia Simplicifolia

4. Fenugreek

Griffonia simplicifolia is actually a plant which consists of a substance called 5- hydroxytryptophan (5-HTP) or Serotonin.

 

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. Green Tea Extract

6. Yohimbine

Green tea extract is extremely effective for weight loss.

Green tea contains two compounds that contribute to its weight loss properties: caffeine and catechins.

Caffeine is a well-known stimulant that increases fat burning and suppresses appetite.

Catechins, particularly epigallocatechin gallate (EGCG), have been shown to boost metabolism and reduce fat.

The combination of EGCG and caffeine in green tea extract work together to make the body more effective at burning calories, which can lead to weight loss.

Green tea is also extremely effective at reducing appetite especially when combined with caffeine and fibre.

 

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).