Satiety and Taste
Obesity System Influence Diagram - That's a mouthful. Let's simplify it!
We eat for many reasons. Whether it's for comfort, emotion or any other reason, it doesn't matter. The bottom line: Everyone wants to eat food that tastes great. To simplify the concept, always think in terms of eating flavorful food that provides the feeling of satiety (being full - not stuffed).
It's rare that these two important factors are discussed. However, Men's Health has a very nice write-up about it. Here's its take on it.
Satiety
Every time you eat, whether it's a snack or a main meal, you must have the feeling of being full (satiety). Without overeating (huge portions), there are only two nutrients that provide the feeling of satiety - fiber and protein.
With a conscious effort, every time you eat, you must include foods that provide fiber and/or protein. People tend to get "hung up" with carbs and fat. I'd like you to consider fiber and protein.
Protein has the best staying power, taking 2.5 times longer to digest than simple sugars. High-fiber foods, like legumes, fruits, veggies and whole grains, also leave the body feeling full longer because they add volume to meals and take longer to digest.
The average American consumes 15 grams of fiber per day. It's recommended that you eat 40 grams per day. It's estimated for every additional 14 grams of fiber consumed, you will eat 10% fewer calories. That can save you almost 400 calories per day!
Yes, calories do count. So, while you are in a weight loss mode, it's calories, fiber, and protein. By concentrating on this, you'll never be hungry. And, that's a great feeling.
With a conscious effort, every time you eat, you must include foods that provide fiber and/or protein. People tend to get "hung up" with carbs and fat. I'd like you to consider fiber and protein.
Protein has the best staying power, taking 2.5 times longer to digest than simple sugars. High-fiber foods, like legumes, fruits, veggies and whole grains, also leave the body feeling full longer because they add volume to meals and take longer to digest.
The average American consumes 15 grams of fiber per day. It's recommended that you eat 40 grams per day. It's estimated for every additional 14 grams of fiber consumed, you will eat 10% fewer calories. That can save you almost 400 calories per day!
Yes, calories do count. So, while you are in a weight loss mode, it's calories, fiber, and protein. By concentrating on this, you'll never be hungry. And, that's a great feeling.
Eating a healthy diet, one that is rich in an assortment of natural plant fibers,
will help you crave less and feel satisfied without overeating. - Dr. Joel Fuhrman
will help you crave less and feel satisfied without overeating. - Dr. Joel Fuhrman
Taste
Today, more than ever, our food environment is designed to provide food that is over-the-top with taste and flavor. For example, Wendy's just made this pronouncement: We gave our cheeseburgers a taste-lift so big we want to share ‘em with everyone! M&M's has a commercial that states: Salty. Sweet. Impossible to resist! Those two statements demonstrate the challenge we face.
Whether it's a meal at your local restaurant or the cookies, candies, and other snacks you consume, food is bustin' out with flavor!
This might be hard to swallow, however, much of the food is scientifically manufactured to satisfy the palate. This is an oversimplification, however, it's loaded with salt, added fat, and sugar. The challenge is to identify foods with health benefits that taste great. Once you master that, you will not be enticed to eat these manufactured foods.
I can provide you with some suggestions, however, you will have to experiment and identify ones that satisfy your palate. For example, I have found hummus (a healthy choice) to be an incredibly potent and flavorful food. And, whenever I make a meal that includes vegetables, typically, I include sun dried tomatoes (another flavorful and healthy choice). This is another ingredient that "combats" the highly flavorful food environment we live in. Those might sound boring to you, however, you must be flexible. You must be willing to try new foods. Become a "hunter and gatherer". It's fun to identify new foods. Make it a game and challenge yourself.
Of course, in the book and at this site, I have a long list of flavorful foods that provide health benefits. Thus, by identifying flavorful healthier foods, the desire for eating all the junk disappears.
Whether it's a meal at your local restaurant or the cookies, candies, and other snacks you consume, food is bustin' out with flavor!
This might be hard to swallow, however, much of the food is scientifically manufactured to satisfy the palate. This is an oversimplification, however, it's loaded with salt, added fat, and sugar. The challenge is to identify foods with health benefits that taste great. Once you master that, you will not be enticed to eat these manufactured foods.
I can provide you with some suggestions, however, you will have to experiment and identify ones that satisfy your palate. For example, I have found hummus (a healthy choice) to be an incredibly potent and flavorful food. And, whenever I make a meal that includes vegetables, typically, I include sun dried tomatoes (another flavorful and healthy choice). This is another ingredient that "combats" the highly flavorful food environment we live in. Those might sound boring to you, however, you must be flexible. You must be willing to try new foods. Become a "hunter and gatherer". It's fun to identify new foods. Make it a game and challenge yourself.
Of course, in the book and at this site, I have a long list of flavorful foods that provide health benefits. Thus, by identifying flavorful healthier foods, the desire for eating all the junk disappears.
Scary Food Science
Related to diet, health, and lifestyle, I've done thousands of hours of research. You probably do not want to do that amount of research. So, if you would like to understand the issues at hand, this brief article will fill you in and fill you up with incredible information. Please take a few minutes to read it.
Good habits are as addictive as bad habits, and a lot more rewarding. - Harvey MacKay
Motivation
Listening to the theme song from Rocky.
A word about motivation. To lose weight and live a healthier lifestyle, you must be motivated. If you lack the motivation, unfortunately, you won't succeed. Be assured, willpower and deprivation will not work - motivation will.
I'll share my motivation with you. Once I learned that our food environment is toxic and can lead to a tremendous amount of disease - heart, stroke, type II diabetes, cancer, and other health issues, I made a change. I did not have any of these diseases. However, I became painfully aware of our toxic food environment.
For your reference, I have also included my fourteen day food and exercise log. With my commentary, this will provide you with other ideas to "up the flavor" and, I hope, motivate you.
If you have any questions, please contact me -- Ken@FeedYourHeadDiet.com
I'll share my motivation with you. Once I learned that our food environment is toxic and can lead to a tremendous amount of disease - heart, stroke, type II diabetes, cancer, and other health issues, I made a change. I did not have any of these diseases. However, I became painfully aware of our toxic food environment.
For your reference, I have also included my fourteen day food and exercise log. With my commentary, this will provide you with other ideas to "up the flavor" and, I hope, motivate you.
If you have any questions, please contact me -- Ken@FeedYourHeadDiet.com
