Has a friend, doctor or nutritional authority told you to…

Cut your calories
Eat low fat foods and
Graze all day (eat 6-7 meals)

Well, I am here to tell you that that the diet you were told to eat for the last 50 years was WRONG and does NOTHING TO CONTROL YOUR HUNGER!!  You did not fail, the diet failed you.

  • Controlling hunger is crucial to weight loss. The main reason we eat more calories is not lack of willpower, it’s hunger.  And hunger and satiety are functions of our hormones.  1

So the question to answer is – 

  • How do you reign in hunger? 

Before I answer that let’s first address what’s wrong with the standard dietary advice you have been told all these years…

  • By constantly eating less/cutting calories, you will still be hungry.  This will take a toll on you, day after day, month after month by slowing your metabolism and fighting against your true hunger hormones.  In the long term, it is the amount of hunger that determines how much you eat.  If you are less hungry, then you’ll eat less and you’ll be working with your body, not against it.
  • By eating low fat foods, we don’t activate the satiety hormone, cholecystokinin, which will make us full. 1  Just try it yourself – eat steak and eggs (high in protein and fat) vs. eating low fat white toast with low fat jam and orange juice (virtually no fat, no protein and processed food).  See which meal will create satiety and hold you over till lunch.
  • One would think that eating 6 or 7 small meals per day will stave off hunger and prevent overeating.  That would be a big NO.  Mostly, it’s been promoted heavily by the snack food industry to make sure that people continue to buy their products. Up until the 1970s or so, people ate 3 meals per day – breakfast, lunch and dinner. It was unusual to snack and not considered a healthy habit.  For example, the whole point of an appetizer is to make us eat more.  Eating a small, appetizing amount makes us hungrier, not less. 1

So in order to control hunger let’s do the exact opposite of what you have been told…

  • Eat whole food meals by not counting calories and reduce refined carbohydrates (bread, pasta, cereals, pastries).  
  • Enjoy natural fats and proteins during your meals to increase satiety. (not low fat foods)
  • Fast between meals – eating nothing can shrink your appetite.  (don’t eat 6-7 meals a day)
    • Many people are frightened to fast because they think it will only increase their already out of control hunger.  The opposite is true and I can tell you from personal experience and working with clients through The Simple Intermittent Fasting Journal.  One of the most consistent comments after they start fasting, is how much their appetite has gone down. They always say, “I think my stomach shrank”.  They report feeling full by eating only half the amount of food that they used to.  Their stomach didn’t physically shrink, but their appetites sure did.

One more point: An important hormone to be aware of is ghrelin – the ‘hunger hormone’ because it turns on our appetites, so you want to lower it.  Eating all the time does not turn off hunger and lower ghrelin.  The answer to turning down ghrelin is the opposite – fasting.  Curious to learn more about your hunger hormone Ghrelin?  Click here

Bottom line:  Eliminate processed junk foods, eat satisfying meals (fats / grass fed protein) and use intermittent fasting to help regulate the hormones that control your appetite. 

Let me know if you have any questions.

Have a great weekend!!

– Brian
briangryn.com

P.S. – Recent Testimonial from Matt (client I worked with) who lost 20 pounds in 3 months!

 

1  https://idmprogram.com/controlling-hunger-part-2/