Delicious Satiatrim wards off hunger by increasing CCK in the body
Although a healthy low-carb lifestyle is an excellent way to naturally reduce hunger and increase the satisfaction you have with the foods you consume while losing weight, Satiatrim is a 50-calorie beverage that will help those of you who deal with getting hungry or have the propensity for overeating. If that's you, then listen up and find out more about this amazing new low-carb appetite-suppressing drink.
In Episode 31 of "Livin' La Vida Low-Carb On YouTube," the all-new and improved video series (check out the snazzy updated opening to the video along with a change in the format of the video itself--ENJOY!) focuses in on this product called Satiatrim and the impact it has on your body. There's an important hormone in your body called cholecystokinin, aka CCK (that's easier to say anyway!), that regulates how full you feel as you are eating and afterwards. Satiatrim greatly stimulates the production of this hormone.
Learn more about how Satiatrim can help you in today's video:
The good people at Satiatrim have an incredible offer for the readers of the "Livin' La Vida Low-Carb" blog. In addition to getting 20% off and FREE SHIPPING with any order, they also want to provide another $5 off of your order just by using the coupon code "JIMMY!" As Christine says in the video, my name is actually useful for something now. HA HA! Gee, THANKS honey!
If you could suppress your appetite before meals for around a dollar, then why wouldn't you do it? Try some Satiatrim and become a believer in it yourself, too! It's low-carb and comes in three yummy flavors--Chocolate, Vanilla, and Mixed Berry (our favorite!). Plus, if you're not completely satisfied, Satiatrim offers a 30-day money-back guarantee. But you're gonna fall in love with this stuff as much as we have!
"Slow Burn" trainer Fred Hahn offers up 20 fat-burning ideas!
After reading and reviewing his fantastic book entitled The Slow Burn Fitness Revolution in January, I was not just enamored by the overall fitness philosophy of personal trainer Fred Hahn who advocates lifting weights slowly as the safest, most effective way to build muscle. But after interviewing him at my blog and realizing he promotes a solid controlled-carbohydrate nutritional approach to work in tandem with the "Slow Burn" program, I knew Fred was somebody I wanted to hear more from in the future.
In fact, my favorite quote from that interview is what Fred Hahn recommends as the perfect post-workout meal:
A juicy bacon cheeseburger (no bun) with lettuce, tomatoes, onion, and avocado, or steak and eggs with sliced tomatoes.
YEAH BABY!!! Now that's what I'm talking about! :D If you like that kind of honest opinions and information about what to do regarding your own health and fitness routine, then you'll want to bookmark Fred Hahn's blog and visit often. He is always posting some interesting thoughts, so visit early and visit often. There's never a dull moment with Fred in the blogosphere! ;)
Today I have a very special surprise from our friend Fred Hahn. As part of his Slow Burn Fitness System--a special combination of insulin-controlled diet and strength training exercise--he has graciously provided me a list of 20 of his most effective fat loss tips to impart to the wonderful readers of the "Livin' La Vida Low-Carb" blog. This program has been proven to be highly efficient at helping its participants begin burning fat, gaining strength, improving their health, and becoming more energetic and youthful than they have ever been in their entire lives.
To complement what you are already doing as part of your healthy low-carb lifestyle, Fred recommends the following 20 tips to boost your fat loss results. ENJOY!
1. DRINK A GALLON OF REFRIGERATED WATER A DAY
A gallon of cold water will burn around 150 calories of energy to heat the cold water to body temperature for voiding! (And it's good for your skin and hair too!)
Note from Jimmy: I would only caution you to watch your body temperature if you decide to do this tip because I used to drink my water cold until a doctor told me I was freezing my insides. I was drinking upwards of 1-2 gallons a day and was ALWAYS cold. Even now, when I drink large amounts of TAP water, my hands get as cold as ice.
2. BEFORE YOU CHEAT, DRINK WATER AND BRUSH YOUR TEETH
If you get hungry and feel you're going to cheat, quickly drink a big glass of cool water and brush and floss your teeth. While doing so, think this thought: "There is no food that tastes as good as being lean and strong feels!"
Note from Jimmy: This REALLY works and you'll be surprised how well it does, too. If you aren't in a position to brush your teeth when the craving comes on, then pop a sugar-free mint or piece of mint-flavored sugar-free gum. In those very rare occasions when you don't have access to those things (always keep them handy!), eat something high-fat to ward off the sugar/carb cravings. Works every time!
3. TAKE A CASUAL STROLL 30 MINUTES AFTER DINNER
A half hour after dinner, take a casual stroll for 15-20 minutes whenever possible. Do not walk fast or jog. Just take a pleasant, easy stroll and enjoy your time outdoors. This keeps from from snacking after dinner.
Note from Jimmy: If you make this stroll a regular part of your dinnertime routine, then it will also keep you from stuffing yourself too full because you'll be too uncomfortable even for a casual stroll around the block. What a perfect opportunity to get in some quality time with your family in the process, too.
4. AVOID SUGAR/STARCHY CARBS BEFORE BEDTIME
Avoid eating sugar or starches a few hours before bedtime. This can decrease growth hormone release at night and store unwanted calories as fat.
Note from Jimmy: Better yet, why not avoid sugar and starches ALL THE TIME? Sounds like a plan to me! :D
5. GET A SOLID EIGHT HOURS OF SLEEP A NIGHT
Get a full 8 hours of sleep as often as possible. Avoid TV and other distractions as much as you can at night. Deep sleep is when your body is regulating and upgrading your hormonal tone. So get some rest!
Note from Jimmy: And just laying in bed doesn't count as sleep. I know there are some nights it can take me 2-3 hours to get to sleep because I'm thinking about things in my life, worrying about upcoming events, or just so exhausted and tired that sleep evades me. Try to leave all that stuff outside your bedroom and use every moment for tremendous restful sleep. A good workout a few hours before bedtime can help!
6. DRESS AND SLEEP AS COOL AS YOU CAN
Dress and sleep cool. The cooler you stay, the more heat your body must produce to keep you warm and this means more calories burned. Feeling a bit on the chilly side means you are a fat burning dynamo! Always keep as cool as you can when you are exercising. Sweating is overheating and staying cool is much better for exercise performance as well as for fat loss.
Note from Jimmy: I showed this tip to my wife Christine as a reason for running the fan at night in our bedroom. But when she started shivering and her teeth were chattering, I had to stop. Instead of wallowing in the blankets now, I try to sleep with as little cover as possible to stay cool. Working out, though, is another matter. I still sweat quite a bit during exercise, especially when working with my trainer. Every time I feel the sweat dripping down my face, I tell my trainer I'm overheating (as per what Fred said in this tip). My complaints are usually ignored as I'm instructed to continue the workout. Isn't it ironic that you can burn more fat staying cool rather than dripping soaking wet with sweat?
7. EAT SLOWLY AND STOP WHEN HUNGER CEASES
Eat slowly and stop when you are no longer hungry before you feel full.
Note from Jimmy: This is an important tip because most of us eat all the way until we are full. But try going through a day where your purpose in eating is to simply take away your hunger. For some people, this could be as little as just a few bites. Savor each bite and you'll probably feel more satisfied than if you "hork" (thanks for sharing this GREAT word, Christin!) it all down in just a few minutes. You may end up eating every 2-3 hours as the hunger bug returns, but that's okay, too. Let your body tell you when to eat, not the time on the clock.
8. DON'T EAT OUT AT RESTAURANTS
Make and take your meals with you. Refrain from eating out. There are tons of hidden calories in most restaurant foods. (You'll save lots of money too!)
Note from Jimmy: Boy, is Fred ever right about this one! When you go out to a restaurant to eat, you can never really know what they're putting in the food. From IHOP putting pancake batter in their omelets to hidden sugars injected into the steaks at Applebee's, you're just better off making the food yourself at home. It'll save you a lot of heartache on the scale later on if you just make all of your own food.
9. POST MEANINGFUL REMINDERS AND INSPIRATIONAL SAYINGS
Pin notes on your refrigerator, front door, bedroom mirror, etc. with phrases such as "Take your lunch!" "Drink your water!" and "I will succeed!" Anything that will remind you of what to do and why you are doing it is a very potent motivational tool.
Note from Jimmy: Most of us who have allowed our weight to get out of control have issues with self-esteem and feeling worthy. So writing things like "You are AWESOME!" "I'm so proud of what you are accomplishing!" and "NEVER GIVE UP!!!" are an essential part of keeping yourself uplifted and inspired in your daily struggle to lose the weight and get healthy. Don't underestimate the power of such a simple act because it can reap BIG DIVIDENDS for you with constant positive reinforcement on a daily basis.
10. NEVER SKIP A MAJOR MEAL
Never skip breakfast or any main meal. Thinking you will lose fat faster by skipping meals is a huge step in the wrong direction. Huge! Your body need to feel "satisfied" and requires adequate nutrition to shed body fat and build muscle.
Note from Jimmy: There was a 10-year study published in the September 2005 issue of the Journal of the American Dietetic Association that concluded eating breakfast leads to lower body mass index compared to those who skip breakfast. And it's true! You need to fuel up for your day with a hearty high-fat, moderate protein meal to give your body the energy it needs to get through the day. That's why I like to begin my day with some delicious eggs cooked in butter along with a side of bacon or sausage. Mmm mmm--a nutritious way to start your day!
11. PURCHASE A GOAL OUTFIT AND TRY IT ON WEEKLY
Select a piece of clothing that you want to fit into again and try it on once a week.
Note from Jimmy: Actually, I did this when I weighed 410 pounds. My wife Christine and I went to JCPenney's in January 2004 and at the time I was wearing size 62-inch waist pants. So, imagine the surprise on Christine's face when I picked up a pair of 42-inch waist khaki pants! Yep, she was shocked to say the least. But I put those "goal pants" up on the wall and dreamed of being able to fit into them by the end of that year. In early November 2004 after losing around 165 pounds, I tried them on and they FINALLY fit me (albeit, they were tight, but they got around me!). It was such a thrilling moment in my weight loss journey and those pants went on to become very loose on me by the end of the year. WOO HOO!
12. READ ONE HEALTH-RELATED BOOK A WEEK
Read a book a week that is health related or motivational in nature.
Note from Jimmy: Because I run a diet and health-focused blog that gets a fair share of daily traffic, access to the latest health and motivational books is easy for me. The ones I think are the best get featured at my blog, so be on the lookout for my posts featuring books that may help you in your healthy lifestyle. Some blog posts where I have featured new books on nutrition and fitness can be found here, here, here, here, and here.
13. AVOID ALCOHOLIC BEVERAGES WITH EMPTY CALORIES
Limit or avoid alcohol. Drinks can be very high in calories so beware!
Find a hobby that keeps you occupied in the evening. You're less likely to snack if your hands are busy and you may be surprised what you can accomplish!
Note from Jimmy: I can think of a few things to do...at night! ;)
15. EAT HIGH-FIBER VEGGIES, LOW-SUGAR FRUITS
Eat fruits and veggies instead of cakes and sweets and when you think fruit think berries. The higher the fiber content in the food, the better.
Note from Jimmy: I happen to think the generic recommendation to "eat more fruits and vegetables" is a big fat copout by those who claim to care about the weight and health of overweight and obese people. As I stated repeatedly to Dr. Dean Ornish during my recent interview with him, the KIND of fruits and vegetables is extremely important when you are talking to people about what's good for them and what is not. Fried potatoes, which dominates the "veggie" intake of nearly half of kids and one-fourth of adults, is very clearly NOT the kind of vegetable people should be eating. Non-starchy veggies like broccoli, cauliflower, green beans, spinach, and kale are excellent choices. And Fred is so right about fruit--stick with the berries!
16. AVOID THE BREAD, EAT A SALAD, DRINK LOTS OF WATER
If you must eat out, send the bread basket back once it arrives. Order a salad as your appetizer and an appetizer as your main course. Keep that ice water coming!
Note from Jimmy: Whenever I eat out somewhere often enough, the servers KNOW not to bring me crackers or bread with my meal. If they forget and bring it to me anyway, I simply look at it and state, "I won't be needing that, thank you!" It's better not to even have it on the table with you so you'll never be tempted. If you do decide to order a meal from one of the main courses, keep in mind the portion size may be much bigger than your body actually needs to get rid of your hunger. Don't be afraid to take some food home in a carryout box.
17. COMPLETELY AVOID ALL FOODS TOUTING "LOW-FAT"
Avoid purchasing and eating foods that are labeled as "low fat" or "no fat."
Note from Jimmy: Wanna hear a dirty little secret about these so-called "healthy" low-fat or fat-free foods you see in the stores these days? When they remove the fat from them, guess what they have to ADD to them to make them taste at least halfway close to the original (yeah right!)? SUGAR!!! And many times it is in the form of high-fructose corn syrup which is even worse. Why do that to yourself? Just eat the full-fat foods with confidence and let the low-fatties suffer eating fat-free cheese that tastes like cardboard and the watery skim milk!
18. PRACTICE DAILY VISUALIZATION OF THE NEW YOU TO COME
Try to visualize your leaner, stronger, healthier self a few times each day. See yourself as you wish to be. Imagine that new you and think everyday you are one step closer to achieving your goal. Care about yourself. You're worth it!
Note from Jimmy: You just don't realize how powerful this is! As I previously stated, most of us have a self-worth that is next to nothing when we began our low-carb weight loss journey. It's difficult enough trying to lose weight, but then we pile on all this extra baggage from the circumstances in our life that it's almost impossible to ever imagine life as a thin and happy person. But that's exactly what you must do to prepare yourself mentally for the BIG CHANGES that are to come. Believe me, getting your mind to believe in what is to come makes it that much easier to accept the new physical you when it gets here. Start thinking you look good NOW!
19. RESIST THE URGE TO OVER-EXERCISE
Avoid excessive amounts of exercise. Too much exercise makes cortisol levels rise which in turn causes muscle wasting and can aid in fat storage. You do not receive benefits from exercise when you are exercising. You receive the benefits when you are resting and recovering from the exercise. If your eating habits are proper, you do not need to try and burn off additional fat via exercise. You'll save yourself from orthopedic problems as well.
Note from Jimmy: It seems logical--the more you exercise, the more calories you can burn off and weight loss will happen. And yet there is the risk of inflammation from doing too much exercise and the cortisol issue as Fred explained. This is a controversial recommendation since most people don't get nearly ENOUGH exercise. But I've seen the workaholics in the gym who spend hours upon hours beating their bodies to a pulp trying to salvage every last bit of energy out of themselves thinking that's gonna make them a lean, mean fighting machine. In a word, NOPE! Get in a solid workout, eat healthy low-carb meals with plenty of fat and protein, and let your body do the rest. It's no more difficult than that!
20. GET REAL WITH YOURSELF
BE REALISTIC. This is perhaps the most important tip of all. Do not try to avoid every bad food in the whole world everyday. Do not expect your program to transform your physique into a Greek god or goddess. We can't all look like movie start--but we can all dramatically change our bodies for the better and live long, healthy lives following the very simple and extremely efficient Slow Burn Program.
Note from Jimmy: Fred is right! Livin' la vida low-carb isn't about what you CAN'T have as much as it is what you CAN. I challenge anyone to tell me that this way of eating isn't the most luxurious, delicious "diet" plan you could possibly go on and still lose body fat while vastly improving your health. It truly is a miracle and I'm thrilled to be eating this way for the rest of my life. Combining low-carb living with the "Slow Burn" resistance training developed by Fred Hahn will have you looking better than you ever thought possible. YOU CAN DO IT!!!
Are you constantly thinking of food on your low-carb diet?
One of the reasons why so many of us got to be overweight or obese in the first place is we were always anticipating our next meal and making it the focal point of our lives. It may not have been a conscientious thought process, but it was there whether we admit it or not. Food, and specifically sugary and starchy high-carb food, was our reason for living because we had a deep, deep hunger.
But when you start livin' la vida low-carb, those feelings of hunger and dwelling on what you are gonna eat next go away, right? Well, not exactly if you don't follow your low-carb plan EXACTLY as prescribed by the author of that program. That's what I talk about in Episode 104 of "The Livin' La Vida Low-Carb Show with Jimmy Moore" to help you pinpoint why you may be feeling hungry on your low-carb diet. It ain't normal, so tune in to today's podcast to find out why and how you can remedy this.
Click on the "LISTEN NOW" link below or download it to your iPod to hear today's podcast:
"The Livin' La Vida Low-Carb Show with Jimmy Moore" Episode 104 [12:38m]: LISTEN NOW | Download
I'm not sure where people got the notion that they should suffer in their weight loss, but that's precisely what most people think. Being hungry and craving food are just a part of what it takes to shed the pounds (so they think!). But when you are livin' la vida low-carb, all that conventional wisdom is thrown out the window and you discover a way of eating that is both delicious and nutritious that helps you burn body fat and feel better than you ever have in your entire life!
Never get hungry for low-carb news and info again by:
Have you experienced hunger on your low-carb lifestyle? If so, then what did you do to remedy it? Eat more fat? Eat low-carb meals more often? Or are you STILL suffering from hunger? Tell us your experience in the show notes section for Episode 104.
Research Showing There's No Debate About The Fate Of Low-Carb In 2008
I've become convinced that one of the greatest assets that those of us who believe in the power of livin' la vida low-carb possess is the ever-growing litany of respectable published research that continues to pour in at breakneck speed. A young researcher from the University of Pennsylvania recently confirmed that there is "strong interest" in low-carb diets and how they relate to treating obesity and disease. This has me very excited about the future of the low-carb lifestyle because we're just getting started.
Now that the new year is here, there will be even more positive studies regarding livin' la vida low-carb to be released. All this encouraging research shows us there's no debate about the fate of low-carb in 2008. Things are looking up--WAY UP!--and we should be holding our heads high as the science finally begins catching up with the experiences those of us who have been eating this way already know.
Today I have four newly-released published studies that will encourage you as you continue to live the low-carb life. It's an amazing journey that is so much deeper and more meaningful than simple weight loss. It's about living healthier than you ever thought possible while enjoying amazing high-fat, low-carb foods that are delicious, nutritious, and will keep you satisfied. What other "diet" plan can you say THAT about? Anyone? :)
Here are those new studies for you to add to your arsenal:
Looking at female athletes, the researchers wanted to see if the amount of dietary fat intake played a role in the occurrence of foot and knee injuries sustained during training and competition. They observed 86 female runners who ran at least 20 miles a week and asked them to keep a food log for a period of one year. The study participants were asked to report any injuries they sustain over that period of time for the researchers to analyze their food intake to see if there was a contributing factor.
The results were astonishing! Those female runners who were injured were more likely to be consuming "significantly lower intakes of total fat" and calories from fat compared with the study participants who did not sustain an injury. In fact, the researchers conducted a logistic regression analysis to predict with 64 percent certainty which of the female athletes would be injured based on their dietary fat intake.
MY CONCLUSION: If a female runner wants to reduce her risk of an injury, then the best course of action is to EAT MORE FAT! Betcha didn't see that one coming!
What seems like an encouraging bit of research about a low-carb diet for controlling Type 2 diabetes over a one-year controlled study is actually anything but. All you need to do is read Regina Wilshire's take at the "Weight Of The Evidence" blog to realize this study was bogus from the start. Why? Because their idea of a "low-carb" diet is putting the study participants on (hold on to your hat) NEARLY 200 grams of carbs a day! HOLY CRAP! Are they TRYING to kill these people?!
It should come as no surprise that all the major health indicators got WORSE on this diet, including weight gain, HbA1c increases, HDL "good" cholesterol decline, sharp increases in triglycerides--all tell-tale signs that these people did NOT follow the dictates of the low-carb lifestyle. Perhaps the researchers would do themselves a lot of good if they performed this same study using a very low-carb ketogenic diet consisting of 10g carbohydrates for comparison purposes. The results of this study would be quite stark!
MY CONCLUSION: Just because research shows some supposed positive aspect of livin' la vida low-carb in a twisted interpretation of the data doesn't mean it should be celebrated. Demand better and more accurate studies to compare the REAL low-carb with the fake 200g carbohydrates one!
Like that last study, this one was also published in the same journal. But unlike the previous one, this is a legitimate body of research that bears a closer look. The lead researcher is Dr. Alex Johnstone from the Rowett Research Institute who I previously blogged about her study of low-carb diets on brain health. This time she wanted to know if changing the amount of protein and carbs in the diet would impact hunger for the study participants. Specifically, is being in a state of ketosis brought on by a high-protein, low-carb ketogenic diet more satiating and effective for weight loss than a high-protein, moderate-carb nonketogenic diet? Interesting study, huh?
She carefully observed 17 obese men over a four-week period as part of a residential trial and carefully measured out the specific food content for each of the study participants. Each of them were provided 2 high-protein diets (consisting of 30 percent of total calories) along with either a low-carb diet (consisting of 4 percent of total calories like the Atkins diet) or a moderate-carb diet (consisting of 35 percent of total carbohydrates a la The Zone). She measured their body weight daily along with ketosis. Computer analysis also measured hunger.
The results? Hunger was lower and weight loss was "significantly greater" with the low-carb diet compared with the moderate-carb diet. This all happened while the low-carb participants remained in ketosis and actually ate less food for the duration of the study. It was further proof that ketosis is indeed safe and extremely effective for both satiation and losing weight. Of course, we knew that already.
MY CONCLUSION: If you're looking for a diet composition where you are never hungry, will lose a whole lotta weight, and will feel better than you ever thought possible, then you should turn to a high-fat, moderate protein, low-carb ketogenic diet. Ketosis is the key. Nuff said!
Although the American Diabetes Association (ADA) recently endorsed low-carb as equally effective for diabetics to use as part of their weight management program, similar positions have not been taken by other health advocacy groups like the American Medical Association (AMA) and the American Heart Association (AHA) for example. But there hasn't been as much published research on low-carb weight loss for Type 2 diabetics--until now!
Researchers from the Oxford, England-based Center for Diabetes, Endocrinology and Metabolism wanted to compare the effects of a low-carb diet on the body weight, HbA1c levels, ketones and cholesterol levels in both diabetics and non-diabetics to see if there would be a difference over a three-month period. A total of 13 Type 2 diabetics controlling their disease with disease or metformin as well as 13 non-diabetics were placed on either a low-carb diet (with 40g or less carbohydrates daily) or a "healthy-eating diet" as prescribed by the ADA-equivalent group in the UK (basically a moderate-to-high-carb, low-fat diet).
The low-carb study participants, both diabetic and non-diabetic, experienced "greater" weight loss with no changes in HbA1c, ketone or lipid levels. While I'm encouraged by the weight change that occurred, I'm surprised there were not improvements in the HbA1c and lipid levels at all on those who followed low-carb. But it's still good new for the low-carb lifestyle.
MY CONCLUSION: Whether you have diabetes or not, livin' la vida low-carb is an "equally effective" way to lose weight and get healthy. Are you hearing this AMA and AHA as well as the low-fat bureaucrats in the FDA and USDA? If low-carb and low-fat are equal, then why not recommend them side-by-side as the ADA began doing this year, hmmmm?
Keep reading the "Livin' La Vida Low-Carb" blog throughout 2008 as we'll continue to share with you the latest from the research community. If you see any studies about livin' la vida low-carb that catch your eye and you want to bring them to my attention, then please e-mail me a link to the study or article about it anytime at livinlowcarbman@charter.net.
The post that appeared here has been removed for not promoting the low-carb community in the professional manner I have come to expect from myself. THANK YOU!
Whew, what a day this was for me! After more than two years of praying, saving up money, and a rather fortuitous miracle of the right set of circumstances, today I was able to get my roof worked on to try to stop the many leaks coming through the ceiling of my house. We didn't get finished with the job before sunset and there is a big thunderstorm coming on Sunday, but we should have it completed by Monday afternoon! WOO HOO!
Right now, though, my body aches so much from hauling about a bazillion shingles today that I can barely type this post without some sort of pain radiating throughout my entire body. Nevertheless, it's been worth every minute of sacrifice of blogging and energy today to make it happen. YEAH! Can you tell I'm happy? :)
Anyways, I've been meaning to blog about a recurring topic that keeps coming up from time to time among many of my readers. In fact, it shows up in my Statcounter keywords that people use to find my blog via Google and other search engines virtually every single day.
What is it? Here's an e-mail illustration to explain it:
"Hello there. Congrats on your weight loss success. I have a question for you. I am doing the high protein diet but I am ALWAYS hungry and eat all the time. I eat all protein and A LOT of it. Was it the same for you? How can I fix this? I feel like at this rate I will gain weight not lose it."
Sound familiar anyone? It simply amazes me how people can claim to be livin' la vida low-carb and be in CONSTANT hunger. This is one of the major reasons why low-fat and low-calorie diets fail, not the low-carb ones people. The key difference between those failed diet plans and livin' la vida low-carb is the satiety factor. Satiety equals NO HUNGER!
In fact, studies have shown satiety, or the ability to be satisfied after eating, to be the secret to low-carb diets and why they work so well for so many people. I was absolutely miserable in 1999 when I was on my low-fat diet and I could not keep it up despite losing a lot of weight. Why? H-U-N-G-E-R!!!
But what's with this hungry thing on low-carb, hmm? I have to be honest with you and say that just totally baffles me because it has not been my experience on low-fat. Ask my wife Christine, I do NOT like feeling hungry. It's one reason I started livin' la vida low-carb in the first place. Actually, I previously blogged about how waiting for hunger is awful and it's so true!
Being the ever-so-curious (okay, I'm nosy!) person that I am, I just had to ask my hungry, protein-eating dieting reader to share with me what she eats on her "high-protein diet." The answers she provide were quite illuminating.
Check out this list of foods she typically eats:
- Boiled chicken breast with tobasco sauce - Turkey - 4 oz cheese - Egg whites with tobasco sauce - Turkey bacon - 2-3 cups lettuce with vinegar - High-protein puddings - Cheese-flavored bars - Soy jerky
EWWWW! Can you see why this person is "ALWAYS hungry" on her low-carb, high-protein plan? It's pretty obvious to anyone who has been livin' la vida low-carb for any length of time and been successful at it--she's doing low-carb the wrong way which is the best one-way ticket to becoming a crash and burn weight loss failure.
This is PRECISELY what happens when you don't read a reputable low-carb book before attempting to start livin' la vida low-carb. I feel like a broken record saying this because I repeat this message so often until I get blue in the face. But apparently the message is not getting through and I'm happy to KEEP repeating it until it finally sinks in.
I've seen it happen a million times before from many well-meaning people, but it totally breaks my heart when I see it happening again and again. Even when people sit down long enough to read a popular low-carb plan like Atkins, Protein Power, or South Beach, they always seem to think they know how to make it healthier themselves by cutting the fat, too! UGH! Why do people do that to themselves?!
When you do that, you simply negate the positive benefits that fat can have in your body when carbohydrates are significantly reduced. In a high-carb diet, fat is destructive to your body and will lead straight to obesity and other health ailments. But with a low-carb diet, fat (even saturated fat!) is your friend and you NEED it to provide your body with energy as well as fighting hunger!
Yep, that's right! While protein is certainly an important element in keeping your full and satisfied throughout the day, fat also prevents the body from becoming ravenously hungry as well. This is one of the major elements that my reader has lacking in her current diet. Just about everything she eats is much lower in fat than it needs to be (boiled chicken, turkey bacon, and soy jerky?).
Here are a few suggestions I have for her to improve her diet:
- Add non-starchy veggies like cauliflower, broccoli, and green beans - Include more salad greens (spinach) with tomatoes and cucumbers - Avoid the processed cheese bars that aren't real cheese - Start eating the egg yolk because that's the healthiest part - Enjoy the naturally healthy low-carb foods God created
There are many more suggestions about improving her diet, but these are an excellent start. The bottom line is there is absolutely NO reason why anyone should EVER be hungry when they are livin' la vida low-carb. That's one of the major benefits of this permanent lifestyle change that helps people get on it and stay on it! It's worked for me for over three years and counting now.
Have you experienced hunger at some point on your low-carb lifestyle and figured out ways to avoid it? Please feel free to share your insights and wisdom with us in the comments section below. When people who are on low-carb tell me they're hungry, my response to them is, "Then go eat something!" Make it low-carb, of course! :)
The time came for me to put a STOP to my intermittent fast...AT LAST!
It lasted exactly 4 long days, 19 hours, and 15 minutes.
BUT IT FELT LIKE AN ETERNITY! Remember that intermittent fasting (IF) experiment I started this past Sunday night at 6:00pm? You know, the one that respected low-carb author and expert Dr. Mike Eades had suggested at his blog last week? Being the nothing's-too-hard adventurer that I am, I decided to try it. Boy oh boy, what was I getting myself into!
All I have to say about IF in retrospect is UGH, UGH, and UGH!
Perhaps it would be completely unfair of me to not tell you the lessons (yes, there was something good that came out of this experience) I learned about myself in the context of my diet and health.
Here is a recap of a few things I discovered:
1. I noticed I was pretty addicted to caffeine still. That first day of fasting was painful because of the massive headache I had for most of the day. Once I got to Tuesday, though, the headaches had subsided and I changed my diet soft drink choice to Diet Rite since it has both Splenda and ZERO caffeine. This is a change that will remain permanent until I decide the time has come to give up all diet sodas. I'm not there quite yet.
2. I felt what it was like to be truly hungry again. My philosophy has been to NEVER allow myself to get hungry so I don't slip back into those old habits I used to endure, especially during my low-fat diet experience when all I did was have hunger pangs. But listening to my body is something beneficial to me now that I am at the stage where food temptation does not befall me anymore.
3. I realized just how important eating enough food to fuel my daily high-powered cardiovascular workouts really is. While I tried to keep up the same resistance and speed of my elliptical workout on day one when I was fasting, it just didn't happen. While I usually have a 13 resistance at 8.5mph, I had to back off to 7 resistance at 7.0mph to make it through the same amount of time I usually do. Of course, I burned less calories as well. What was worse was even on the days I COULD eat, the very noticeable LACK of energy persisted and did not come back until I ended my IF experiment. I'm still trying to regain my strength and endurance.
4. I found out what being ravenously hungry was again. After my second fasting day on Wednesday, I told my wife Christine that we would be going out to Steak & Ale for their all-you-can-eat Prime Rib special. When we have gone there before, they haven't been as busy as they were this week. So the steaks took longer to come to the table than they usually do. I was so hungry that I ate a whole plate of salad in just minutes, devoured the first prime rib, waited 20 minutes for my second and killed that one, too. Then my server brought me another one about 30 minutes later (after my food had settled a bit in my stomach) and I started to eat it when I got halfway done and...WHOA NELLY, I was full! Not just full, but REALLY REALLY FULL! As in, it hurt so much I had to take some Tum-ta-Tum-Tums and lie down for a bit when we got home. I was quite the ravenous beast!
5. Going without food for 24 hours for me is not realistic. My head was hurting so much on the first day from the caffeine withdrawals that I barely noticed how hungry and light-headed I felt. But by my second fasting day on Wednesday with the headaches gone, I felt like I was floating around my office ready to tip over at any moment. My body was lethargic and walking around was so surreal as if I wasn't in the living world. As hungry as I was, my co-workers kept asking me if I was okay because I wasn't my normal chipper self. And it's true. All I wanted to do was have some food and it would even be low-carb at that. But it was not permitted on my fasting days.
Call me a wimp for not making it through even one whole week on this intermittent fast experiment, but it was just not for me. Like Dr. Mike, I think the biggest lesson I will take from this experience is that I don't necessarily have to eat when I'm "scheduled" to. Our bodies are quite complex mechanisms and know when to give us the signal for providing nourishment. The fact is that our stomach can remain quite satisfied even when everyone else around us is chowing down on food because it's "time to eat." Check out this follow-up post about the intermittent fasting versus Protein Power that Dr. Mike addressed at his blog a few days ago for some additional thoughts about this.
Will I do an intermittent fast again? If you ask me right now, then the answer is a resounding NO! But perhaps I'll rework it some in the future and maybe move it from 6:00pm to 12:00pm which may work better for my life. I'm always open to trying something a little different like this in the context of livin' la vida low-carb to see if it makes a difference. And that's the final lesson I think we can all benefit from. Never get so comfortable in what you are doing that you lull yourself into a false sense of security about your weight. We are all susceptible to putting on some weight when we least expect it even when we have been doing our low-carb diet perfectly. Believe me, it happens, so be ready for it!
So, THANK YOU Dr. Eades for reminding me that livin' la vida low-carb is an ever-evolving concept that should be continually worked on to help lose and maintain weight while always striving to improve our health. For now, I will be returning to my omega-based diet plan again exclusively for seven days a week and NO MORE FASTING! Hee hee!
Another day of this would have had me screaming from the top of my lungs, "CALGON TAKE ME AWAY!" Or even worse, "TO THE FUNNY FARM, THEY'RE COMING TO TAKE ME AWAY, HA HA, THEY'RE COMING TO TAKE ME AWAY, HO HO, HEE HEE, HA HA..." Yikeseroo!
9-23-06 UPDATE: It seems I'm not the only one who didn't think too much of the IF diet--read another person's take on it at detoxify this!
Have you seen the latest blog post from Protein Power author Dr. Mike Eades on a subject known as "intermittent fasting" (IF)? It has generated the most comments that he has ever received on any subject he has previously written about at his blog. If you haven't seen it for yourself yet, then click here to go read it right now and come back. Go on, I'll wait for you...
Okay, so what did you think? I like it a lot better than the traditional fasting methods of one day on, one day off because you would go through a longer period of time between meals. But the IF plan that Dr. Eades suggests is more practical.
Here's the schedule:
Day 1 - Eat food anytime until 6:00PM and stop eating Day 2 - Don't eat until 6:00PM Day 3 - Eat food anytime until 6:00PM and stop eating Day 4 - Don't eat until 6:00PM
So forth and so on. Of course, you aren't CONSTANTLY eating on the days you stop eating at 6:00PM, but rather you are eating as you normally would when you are hungry. And, for the sake of his experiment with IF, Dr. Eades even said feel free to eat WHATEVER you want. That's right, you can even eat chocolate cake if you wanted to. However, he did recommend people stick with low-carb foods and IF to maximize the impact of this way of eating, especially for weight loss.
I especially enjoyed this lesson from IF that Dr. Eades shared:
"One of the things MD (Mary Dan Eades) and I took away from our IF experience is the idea that we don't have to eat three meals per day. We now often skip lunch and don't seem any the worse for it. Sometimes we get up and get going with all our projects and don't eat breakfast. We try to skip a meal here and there because figure it's probably good for us. When you get used to it, you don't really even think about it. And it's good for you. Don't take my word for it--look at the medical literature."
Hmmm, interesting. I've been noticing lately on the weekends when my schedule is not as planned as it is during the week that I tend to eat fewer meals than on weekdays. Perhaps I should practice skipping meals, hunger notwithstanding, as well rather than eating simply because it is lunch or supper time.
For those of you who are people of faith and believe in God, fasting is actually something Christians are encouraged many times in the Bible to do from time to time. Aside from the obvious physical advantages to fasting, the spiritual implications of doing without food and other such necessities of life for a period to spend time praying on behalf of others in intercession is a sign of maturity in your walk with the Lord.
In fact, a few years back when I worked in a Christian bookstore, there were several books about fasting including one entitled "Fast Your Way To Health." This idea of fasting has been around for a while, but many are unwilling to give up food even for a day here and there. How sad.
What do you think about this? I for one think it is fantastic and am willing to do it myself once I get one question answered about it from Dr. Eades himself (who is responding to EVERY post about this, by the way!): What about my exercise routine? How can I get in my 30-45 minute workout on the days that I don't eat until 6:00PM? I can't exactly hop on the elliptical machine on an empty stomach now, can I? I'm awaiting his reply.
Has anyone tried this IF plan yet? If so, tell us about your experience. If the ultimate goal is to eat less calories, then perhaps implementing a fasting schedule like this one could enable you to reduce your caloric intake and you are still eating every single day. What a concept! Are you ready to start livin' la vida intermittent fasting? :D
9-18-06 UPDATE: Like I said in this post, Dr. Mike Eades is answering EVERY comment with a personal response and here's what he posted at his blog to me about my exercise concerns:
Hi Jimmy--
I would give it a try to see what happens. I doubt that you will run out of energy, but if you do, you might want to exercise only on eating days.
Keep me posted on your progress.
Best--
MRE
I had certainly thought about reserving exercise for the days I would be eating, but I may give it at least one or two times on the "off" days just to see how I feel. I workout pretty vigorously and burn upwards of 700-1000 calories during my cardio. Without a meal before doing exercise like this, I'm sure I would collapse. But we'll see.
What I did this morning was wake up very early in the morning and went to the YMCA to get a workout in before work and then I'll also do ANOTHER workout session this afternoon on my lunch break like I always do. Then when I am on day two of the IF tomorrow when I am not eating until 6:00PM, I don't have to push myself to get the exercise in since I'll have an extra session under my belt from the previous day.
So, yes, I am going to try IF for at least a week. I officially start my IF program today and will stop eating entirely at 6:00PM tonight. Then I will go without food until 6:00PM Tuesday night. We'll see what happens and I'll keep you and Dr. Mike posted. Anyone else gonna try this with me? :)
9-18-06 UPDATE: I had one more question for Dr. Eades regarding protein shakes.
Here's what I wrote to him:
Does a protein shake count as food or drink? In other words, can I drink an Atkins shake on the mornings I am supposed to be fasting or not?
Here was his speedy reply:
Hi Jimmy--
Since an Atkins shake contains calories, if you took it in you would not be fasting. Many people don't realize that caloric liquids--as far as the metabolic system is concerned--are no different that solid foods. One of the jobs of your teeth and your stomach acid is to convert solid foods into liquid foods.
So it doesn't matter whether it's a protein shake or a rib-eye steak when it goes in your mouth, by the time it reaches your small intestine where it is absorbed and kicks off all the metabolic processes it is a liquid.
Hope this helps.
MRE
Well, then, I ALMOST fasted the whole day sans my Atkins shake at 5:15 this morning. I was still plenty hungry by the time the fasting ended at 6:00PM. I took care of that problem in short order. :)
Dr. Batterham found eating more protein releases an anti-hunger hormone
People who are livin' la vida low-carb have long known the benefits of getting adequate amounts of protein in their diet. But a new study explains in a little more detail why higher protein consumption is good for people attempting to lose weight.
Lead researcher Dr. Rachel Batterham, MRC/AMS Clinician Scientist Fellow in the Department of Medicine at University College London in England, conducted a comparison study of normal-weight and obese people to see what impact adding protein to their diet would have on the presence of an important hunger-controlling hormone called peptide YY (PYY).
PYY was previously determined by researchers to help study participants eat one-third less food in both the normal-weight and obese people when it was injected into their bodies. However, Dr. Batterham said the greater presence of protein in the body creates the same effect.
"We've now found that increasing the protein content of the diet augments the body's own PYY, helping to reduce hunger and aid weight loss," she found.
In fact, Dr. Batterham even tried a high-fat diet as well as a high-carbohydrate diet on both normal-weight and obese people to see if production of PYY would be similar, but it was not. She even conducted the study in mice and the results were the same as in humans.
Interestingly, the study found that high-protein consumption REDUCED CALORIC INTAKE naturally because the PYY acted as an appetite suppressant mechanism in the body. Mice that were fed a high-protein diet produced more PYY and, thus, gained less weight than the mice that ate normal portions of protein.
Additionally, the researchers discovered that mice who had their body's ability to make PYY removed ate much more food and rapidly became obese. When these genetically-altered mice were fed high-protein diets, it made little difference in their weight which points to a direct link between protein consumption and this hormone known as PYY. Incidentally, these mice were injected with PYY and immediately began losing weight.
Dr. Batterham says this study almost verifiably points to the lack of PYY production as one of the causes of obesity and that adding more protein to your diet can boost the production of this important hormone.
"One potential weight loss strategy is therefore to increase the satiating power of the diet and promote weight loss through the addition of dietary protein--harnessing our own satiety system," she concluded.
The results of this study appear in the September 2006 issue of the scientific journal Cell Metabolism.
Of course, eating more protein to ward off hunger is the basis for the popular "Total Wellbeing Diet" that is all the rage in Australia. It's all about that beautiful word known as SATIETY--feeling satisfied to the point that you just aren't hungry. Now thanks to Dr. Batterham we know it has to do with the PYY production. See, I told you research would start catching up to us sooner or later.
This is the first such study that explains WHY protein works so well to naturally reduce calorie consumption while keeping you full and satisfied for hours which results in eating less. It's one of the beautiful things about the low-carb lifestyle.
Dr. Batterham made an important observation about eating high-protein.
"Such a diet is perhaps more typical to that of our hunter-gatherer ancestors," she said, lamenting that the people of today eat about half as much protein as their ancestors did.
She still wants to conduct larger, long-term studies to confirm the findings of her study, but Dr. Batterham quickly stated that this would not be the same as the Atkins diet since it does not advocate saturated fat consumption with the protein.
Okay, true enough. But it's still a GIANT step in the right direction, Dr. Batterham, and those of us who are livin' la vida low-carb appreciate honest research like yours that is showing the healthy benefits of a high-protein diet. We look forward to hearing more about your research in the coming years as it proves this way of eating is the best way to manage weight and health.
This idea of fasting has been around for a while, but many are unwilling to give up food even for a day here and there. How sad.
