We have all felt food cravings throughout our lives. Chocolate/Peanut butter is mine?
So it is completely normal to have them. But do they control us/manipulate us on a daily basis?
What are your most common food cravings?
Some people have intense food cravings for sugar (probably the most common). However, salty foods, chocolate, junk food/carbs (pizza) are also common food cravings.
Are you a carboholic? (not sure if that is even a word but you know what I mean)
What I?ve realized is that eating a little of a tasty dessert or a little pasta or bread fails to satisfy me. Rather it ignites a fierce craving for more, to eat it all and then some.
I find it easier to avoid sugar, grains and starches entirely, rather than to try to eat them in moderation. The question is why?
The conventional thinking is that obesity is caused by caloric excess.
But as members of?The Get Lean Club, we know that obesity is actually a hormonal regulatory disorder, and the hormone that dominates this process is insulin.
Even a bite or a taste of carbohydrate-rich foods can stimulate insulin and create a craving ? for even more carbohydrates.
Elevate insulin levels even a little and the body switches over from burning fat for fuel to burning carbohydrates.
Since insulin levels after meals are determined largely by the carbs we eat ?
- particularly easily digestible grains and starches (i.e. rice/pasta/bread), known as high glycemic index carbs.
- As well as sugars like sucrose and high-fructose corn syrup ?
So having a lifestyle plan based specifically on avoiding these carbs to avoid insulin spikes makes sense?
So how can we avoid these cravings altogether?
Eating lots of healthful fats?? it?s the one macronutrient that doesn?t stimulate insulin secretion. (i.e. avocado, walnuts, almonds, macadamia nuts, fatty fish ? tuna, salmon, trout, MCT oil, Ghee to name a few)
Avoid the trigger totally?? clean up our home environment and avoid situations where sugar and other treats are easily available
Intermittent fasting?is obvious??Restrictions on food do not increase food cravings, but consistently decrease them. If you eat constantly, you are more likely to feed those cravings. If you fast, those cravings will shrivel away.
Identify, plan for, and avoid situations?that weaken resolve or increase cravings. If you know that at 2 p.m. you always are tempted to go to the vending machine just make sure you have a healthy snack (perhaps healthy fats) on hand that won?t trigger a binge.
So I hope these tips help get you on track and avoid those cravings that can control you throughout the day!
Have a great day and weekend!!
P.S. Do you have more questions about?Getting Lean and Eating Clean? Many do and that?s why we now offer private coaching. If you?d like to schedule a private coaching session to customize your program, simply send me an message. I look forward to helping you on your journey?
Testimonial for the Simple Intermittent Fasting Journal?
This was a text string yesterday from a client who bought the journal and received coaching?
?Thanks to Brian Gryn I?ve been fasting with the Simple Intermittent Fasting Journal as my guide for a couple months now. Definitely lost weight (about 8lbs) and got my body back to the way it used to look in my 20s. People are noticing and I have more energy too! Thanks Brian!?
And make sure your dog doesn?t either!
My dog?Louie?found and ingested?rat poison?and I had to take him to the ER. In a case like this they make him?throw up?and then give him?activated charcoal?to absorb the rest of the poison. It was scary but Louie should be?fine?
What?s the lesson from all of this?
1. Make sure you have rat poison traps that are locked correctly
2. Scan your whole backyard and double check everything (which I thought I did)
3. Even if poison tastes good don?t eat it
I thought since we are on the poison theme and it?s the end of the year I would list?my top 8 foods to AVOID! (no particular order and could probably find more)
8. Processed Table Salt?? not all salt is created equal ??avoid processed table salt?because it causes your body to retain fluids and most table ?salt? is?iodized?and puts people at risk for abnormally large thyroid gland and cause?thyroid-related autoimmune disorders.?Excess iodine in the diet can also lead to nausea, headaches and unhealthy hormone levels.?Use either Himalayan or Celtic Sea Salt
7. Margarine ? the?vegetable oils?used to make regular margarine?s today have a high concentration of polyunsaturated fats and the process of hardening those oils to create the more solid structure of margarine, known as hydrogenation, generates artificial trans fats. (that?s not good)?Use grass-fed Butter or Ghee
6. Kids Cereal?? i won?t get all sciencey (made up word :)) sugar, lots of processing, and artificial flavoring ??Try Go Raw Cereal Sprouted Granola
5. Microwave Popcorn ? The?bag?itself contains chemicals and with ingredients such as partially hydrogenated soybean oil, palm oil, salt and?TBHQ? stands for ?Tertiary Butylhydroquinone.? It?s a dead giveaway that you?shouldn?t be eating this, if food companies have to use an acronym for a long chemical name on the ingredient label.?Make your own?
popcorn ? here are the ingredients to one ? (Food Babe?s Super-food popcorn)
4. Fancy Coffee Drinks?? Now that the holidays are around the corner we see even more of these fancy drinks. What we don?t see is the?50 grams of sugarin them. These can be addicting because of the sugar and caffeine.?Just stick to the basic drinks and celebrate the holidays another way?
3. Factory Farmed Meat (and fish)?You are what?they?eat, and if the livestock or fish that you?re grilling up for dinner is fed hormones, drugs and anunnatural diet?grown using?chemical pesticides and fertilizers, that?s not good news for you!!?Eat grass fed meat and wild fish
2. White Flour (i.e. bagels, most breads, muffins and pastries) I know it?s tempting but once you stop eating it you will find that you won?t be tempted as much. White flour is really nothing more than?refined carbohydrates?and can contribute to weight gain. Enriched white flour causes your body to scream through the ride of a sugar high roller coaster. ??Use Ezekial bread, sourdough bread or bread you can see the grains.?
(or just avoid it all together?
1. Soft Drinks or Diet Drinks?? We all know this by now??Sugar, artificial flavoring?blah, blah, blah?Drink water, tea or black coffee
I could go on and on with this list but it?s all about taking?small steps?and eliminating these foods/drinks that can set you?off trackto reach your goals.
If you have a soft drink a?few times a year there is nothing wrong with thatjust make sure it is not a daily or weekly occurrence.
Bottom Line:?Don?t poison yourself or your dog?
Have a great weekend!
I have never looked at calories when reading labels.
Why? Because they mean nothing to me. Your body doesn?t really care that much either. Every client I work with I never bring up calories. It?s too tedious to count them anyway?
Some professionals believe that total daily caloric intake matters to weight gain.
Does the body have some mechanism to count calories? Does the body have sensors to detect calories??No and No?
Your body doesn?t give a hoot about calories.
Consider two foods of equal caloric value. On the one hand, you have a sugar cookie, and on the other is a plate of lettuce.?Calories are identical.?OK. So what? When you eat those two foods, does your body somehow measure these calories? No.
The metabolic effect of those two foods is?completely different.
- The sugar cookie will stimulate insulin and no other satiety hormone
- Lettuce will not stimulate insulin much and you will feel fuller.
To understand weight loss, we need to understand what our body??cares??about.
- The answer is clearly not ?calories. The answer is??hormones?, predominantly?insulin.
Hormones run everything in our body
Our?body gains or loses fat?according to detailed hormonal instructions from our brain.
The rise and fall of insulin is the main stimulus to?weight gain.
So, foods that stimulate insulin are typically more fattening?(cookies). Those that do not?(broccoli)?are typically not fattening at all.
Since our body is?not likely to learn the language of ?calories?, we need to?learn the language of ?insulin?, by translating foods into insulin effect instead of calories.
We need to start using the common language of the body ??Insulin.
Have a great weekend!!
Let me know if you have any questions?
Is breakfast really that important? ?It?depends?who you talk to?
Mainstream media and big cereal companies (e.g., Kellogg) have always stressed that breakfast is the most?important?meal of the day.
I would beg to differ.
Breakfast is the most?marketed?meal of the day. Why?
Because any company that convinces you to eat their cereal, bagel, or Pop Tart owns your breakfast, as most people eat the same breakfast daily.
Studies?show that due to our stringent breakfast routines, consumers have strong brand loyalty to certain cereals.
How about those?Tony the Tiger?ads that got tens of thousands of children to eat Frosted Flakes every morning for years?!
(I actually was one of those kids! Before I got into health.?)
Most breakfast cereals rank just behind cookies, candy, ice cream, and sugary drinks as a source of?dietary sugar.
Also, instant oatmeal and/or instant cream of wheat is highly processed as well.
So two questions:
1. Should we eat breakfast at all?
That is up to you? If you are eating something?processed?(bagel, muffin, pancakes, donuts, or pastries) or with large amounts of?sugar?(most yogurts or anything with??instant??in front of it) ? I would?avoid?breakfast, and have black coffee or green tea or?what I have.?
You can break your fast with a?healthy lunch?and save time in the morning.
Also, by skipping breakfast, you?balance?out your fasting and feeding times.
The human body is?designed?to go periods without food.
Most people think that eating first thing in the A.M. will give you the fuel to start the day, but your body has?plenty of left over fuel and?glycogen (when that runs out ? fat) stored inside of you.
Glycogen?is your most easily accessible energy source and can last for days.
If we?start eating?the minute we roll out of bed and do not stop until we go to sleep, we spend almost all of our time in a?fed state.
2. What do we eat for breakfast if you are going to have it?
Eggs?are a good choice, and you can get creative with how you make them (scrambled, omelette, sunny side up, etc.) and what you put in them (veggies, cheese, avocado, etc.).
Most importantly, avoid?anything processed or that you would throw in your?microwave. So no?bagel, muffin, or pastry with the eggs.
So the?bottom line?is that marketers and big corps want you to think that breakfast is the most important meal of the day, when it actually is just?another meal.
For a while, I was?convinced?as well, but after researching and skipping breakfast myself, I realized it wasn?t a big deal.
I had even more energy to work out and/or go to work all in a?fasted state.
Also, short-term fasting leads to?several changes?in the body that make fat burning easier. This includes?reduced insulin, increased?growth hormone, enhanced?epinephrine?signaling (adrenaline), and a small boost in metabolism.?
So figure out if?breakfast?is that important for you, and you will see that it?s not all it?s hyped up to be.
Have a great day!