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health:dieting
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health:dieting [2020/07/13 04:48] marcos |
health:dieting [2021/11/16 04:03] (current) marcos |
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| ===== Most Effective Dieting Techniques to Lose Weight ===== | ===== Most Effective Dieting Techniques to Lose Weight ===== | ||
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| ==== Intermittent Fasting ==== | ==== Intermittent Fasting ==== | ||
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| You have [[https://www.virtahealth.com/blog/ketosis-appetite-hunger |less appetite]] while maintaining the ketogenic state. Nothing drives hunger more than tanking insulin levels after a simple carbohydrate meal. | You have [[https://www.virtahealth.com/blog/ketosis-appetite-hunger |less appetite]] while maintaining the ketogenic state. Nothing drives hunger more than tanking insulin levels after a simple carbohydrate meal. | ||
| + | Details about cycling off daily intermittent fasting from time to time, especially for women: https://www.youtube.com/watch?v=l6CyhqFDx0c&t=1189s, although I think that cycling isn't necessary with daily intermittent fasting, because hunger follows a cycle just like the circadian rhythm. | ||
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| ==== Extending the Ketogenic State ==== | ==== Extending the Ketogenic State ==== | ||
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| You can try extending your daily ketosis by having your first meal be mostly fat. A small first meal keeps you from crashing, as a large meal will have all your energy going towards digestion. It's also good timing for your [[health:dietary-supplements|supplements]], as most nutrients require fat for absorption. | You can try extending your daily ketosis by having your first meal be mostly fat. A small first meal keeps you from crashing, as a large meal will have all your energy going towards digestion. It's also good timing for your [[health:dietary-supplements|supplements]], as most nutrients require fat for absorption. | ||
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| ==== Tips to Make Intermittent Fasting Easier ==== | ==== Tips to Make Intermittent Fasting Easier ==== | ||
| Coffee helps curb hunger, so you can skip breakfast and drink plain black coffee. I drink one cup of cold brew every morning. You can also keep from being hungry towards the very end of your fast by exercising. At least for me, I seem to not be hungry while cycling or running. I fast from 18 to 20 hours a day, but beginners can start with 12 hours a day. | Coffee helps curb hunger, so you can skip breakfast and drink plain black coffee. I drink one cup of cold brew every morning. You can also keep from being hungry towards the very end of your fast by exercising. At least for me, I seem to not be hungry while cycling or running. I fast from 18 to 20 hours a day, but beginners can start with 12 hours a day. | ||
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| + | Besides coffee, [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800 |ginger]], [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579675 |yerba mate]] and [[https://www.nature.com/articles/nutd201117 |dark chocolate]] are known to reduce hunger. | ||
| It's important to have a positive attitude, and that is achieved by treating yourself well, through positive reinforcement and meditation. | It's important to have a positive attitude, and that is achieved by treating yourself well, through positive reinforcement and meditation. | ||
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| Also, if you are not bored, if you are busy with projects, it will be a lot easier to maintain your fast. You'll likely be too busy to notice you are hungry. | Also, if you are not bored, if you are busy with projects, it will be a lot easier to maintain your fast. You'll likely be too busy to notice you are hungry. | ||
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| ==== Insufficient Sleep Increases Hunger ==== | ==== Insufficient Sleep Increases Hunger ==== | ||
| There are important reasons to get enough sleep, and one of them is to keep from having a raised craving for food. When you are tired you tend to be hungry. [[https://www.alaskasleep.com/blog/cravings-and-sleep-deprivation |alaskasleep.com]][[https://www.sleepfoundation.org/articles/connection-between-sleep-and-overeating |sleepfoundation.org]] | There are important reasons to get enough sleep, and one of them is to keep from having a raised craving for food. When you are tired you tend to be hungry. [[https://www.alaskasleep.com/blog/cravings-and-sleep-deprivation |alaskasleep.com]][[https://www.sleepfoundation.org/articles/connection-between-sleep-and-overeating |sleepfoundation.org]] | ||
| + | I often wake up too early, after 6 hours of sleep, and after a while I feel both tired and famished. I skip the morning coffee knowing I'll be going back to sleep at most two hours later. I then sleep an additional 3 hours, and wake up refreshed and not feeling hungry at all. The same hunger is there late at night when I feel tired. The best you can do for yourself is avoid snacking and go to sleep. | ||
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| ==== High Fiber Helps in Feeling Full with Less Calories ==== | ==== High Fiber Helps in Feeling Full with Less Calories ==== | ||
| - | Also beneficial for weight loss, is a [[health:fiber|fiber supplement]] <- (read the link as the details are important). | + | Also beneficial for weight loss, is a natural and low-gas [[health:fiber|fiber supplement]]. |
| Aside from many other health benefit of fiber, it helps to reduce the calorie density of the food you are consuming:\\ | Aside from many other health benefit of fiber, it helps to reduce the calorie density of the food you are consuming:\\ | ||
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| By reducing the calorie density, you will feel full after consuming less calories. | By reducing the calorie density, you will feel full after consuming less calories. | ||
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| ==== High Fiber Keeps You From Crashing and Having Sugar Cravings ==== | ==== High Fiber Keeps You From Crashing and Having Sugar Cravings ==== | ||
| Another benefit of eating high-fiber foods, or supplementing with fiber, is that you will have a lesser [[https://en.wikipedia.org/wiki/Glycemic |glycemic response]]. Your digestive system will take more time in absorbing the calories, giving you steady energy. Steady energy will offset sugar cravings. Soluble fiber will also keep you hydrated, because the fiber will absorb the water and release it slowly as your body has need for it. Without fiber you pee out more of the water you drink. | Another benefit of eating high-fiber foods, or supplementing with fiber, is that you will have a lesser [[https://en.wikipedia.org/wiki/Glycemic |glycemic response]]. Your digestive system will take more time in absorbing the calories, giving you steady energy. Steady energy will offset sugar cravings. Soluble fiber will also keep you hydrated, because the fiber will absorb the water and release it slowly as your body has need for it. Without fiber you pee out more of the water you drink. | ||
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| ==== Your Hunger is Actually Thirst ==== | ==== Your Hunger is Actually Thirst ==== | ||
| - | There are times where you may confuse hunger with thirst. There are times when plain water just doesn't seem at all appetizing, until you squeeze some lime or lemon juice into it. That can make all the difference in turning water into a satiating drink, because in addition to your thirst, you may be craving [[[[health:antioxidants |antioxidants]], like vitamin C. | + | There are times where you may confuse hunger with thirst. There are also times when plain water just doesn't seem at all appetizing. |
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| + | One trick I have found that gets me well hydrated, is to have water with fresh squeezed lime or lemon juice. That can make all the difference in turning water into a satiating drink, because in addition to your thirst, you may be craving [[[[health:antioxidants |antioxidants]], like vitamin C. A squirt of lemon juice has very few calories. You are ok to cheat during your fasting period with some lemon flavored water. | ||
| Drinking plain herbal tea, such as peppermint, also helps if you feel hunger in the evenings, or whenever you are in your fasting period. | Drinking plain herbal tea, such as peppermint, also helps if you feel hunger in the evenings, or whenever you are in your fasting period. | ||
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| ==== Nutrition Hypothesis ==== | ==== Nutrition Hypothesis ==== | ||
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| Aside from eating healthy, one way to increase the nutrient to calorie ratio of your food intake, is with [[health:dietary-supplements|dietary supplements]]. With modern commercial farming, the nutrient density of foods is less due to GMO engineered for food size, and due to the lesser quality of soil. And last, but not least, processed foods are lower in nutrient density. | Aside from eating healthy, one way to increase the nutrient to calorie ratio of your food intake, is with [[health:dietary-supplements|dietary supplements]]. With modern commercial farming, the nutrient density of foods is less due to GMO engineered for food size, and due to the lesser quality of soil. And last, but not least, processed foods are lower in nutrient density. | ||
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| ==== Losing Weight Doesn't Have to be Hard ==== | ==== Losing Weight Doesn't Have to be Hard ==== | ||
| If you follow all these guidelines, it's super easy to lose weight. Hard is not fasting, eating lots of meals throughout the day, and just trying to cut down calories. When you eat after a fast, the food is so delicious and it is well worth the wait to have it. It is living in the best sense. Eat slowly and relish in every bite. Have as much as you want, just don't eat so much your belly hurts! | If you follow all these guidelines, it's super easy to lose weight. Hard is not fasting, eating lots of meals throughout the day, and just trying to cut down calories. When you eat after a fast, the food is so delicious and it is well worth the wait to have it. It is living in the best sense. Eat slowly and relish in every bite. Have as much as you want, just don't eat so much your belly hurts! | ||
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| + | If you are a menopausal or perimenopausal woman, you may have an additional challenge. The following article covers some advice: | ||
| + | [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726 |Weight Management Module for Perimenopausal Women: A Practical Guide for Gynecologists, Chopra et al 2019]] | ||
| Related article: [[health:zero-calorie-sweeteners|Zero Calorie Sweeteners]] | Related article: [[health:zero-calorie-sweeteners|Zero Calorie Sweeteners]] | ||
health/dieting.txt · Last modified: 2021/11/16 04:03 by marcos
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