Any suggestions to curb hunger? I tend to overeat.

[Connors]

I know drinking water is good. I know fiber is good.

I just seem to overeat quite a bit, even when I'm not intending to. I don't eat anymore than I used to but my metabolism is not what it used to be so I struggle having an extra 10-13 pounds I don't need, although I'm in pretty good shape. Any suggestions?

 

[Jimmyk459]

try a protein shake 30 minutes before you eat. Use 20-35 grams of protein. Youll fill up a lot faster

 

[welcome2petrkordaland]

i've found that peanut butter stifles the appetite big time, maybe mixed in with oats cereal as a snack, of course. i know it sounds gross but it tastes fine to me and kills your appetite.

 

[Japanese Maple]

I know drinking water is good. I know fiber is good.

I just seem to overeat quite a bit, even when I'm not intending to. I don't eat anymore than I used to but my metabolism is not what it used to be so I struggle having an extra 10-13 pounds I don't need, although I'm in pretty good shape. Any suggestions?

Connors-are you talking about overeating at meals like dinner, or are you talking about snacking too much, particularly in the evening?

 

[lazyeenviet]

Drink a LOT of water before you eat.

 

[Rickson]

Water will fill you up quicker. Leafy greens will also help you feel full. The best strategy people have used over the years has been small and frequent meals. The reason this works so well is because you don't starve yourself. Going for long periods of time without food leads to overeating. Will you really take in fewer calories by taking in low calorie, frequent meals? At 400 kilocalories per meal multiplied by 5 meals, you're only getting 2000 KCal per day. The famished overeater takes in over 2000 KCal per meal so 2 big meals will turn into around 5000 kilocalories per day. Frequent, small meals will definitely help you cut back on your calories.

 

[WildVolley]

If you are overeating at meals, slow down.

Studies show that if you eat too fast, you won't feel full before you've eaten too much.

Part of the reason I've been thin my whole life is that I tend to be a slow eater.

 

[Cloudy]

drinking a big mug of of hot water before a meal works for me.

 

[snoopy]

Fats are satisfying. Sugary foods won't quell hunger pangs.

 

[Rickson]

That's correct, Wild. Your brain takes several minutes to realize that your body is full so if you eat very slowly, you can fool yourself into thinking you're full on a meal that would have been an appetizer in the past. Why do you think Kobayashi did so well in the Nathan's hot dog contest? He scarfed down those dogs so quickly, his brain didn't know he was already full.

 

[SystemicAnomaly]

Grehlin, a gut hormone (produced in the stomach), has been identified as triggering hunger & promoting obesity. Grehlin levels rise to make us hungry at meal time and subside after eating.

One way to suppress grehlin levels is to eat a handful or walnuts or pine nuts about 30 minutes before a meal. The combination of protein & fiber along with some fat in these nuts will help to lower grehlin levels. Brazil nuts, almonds and other nuts can also be effective. However, I do not believe that chestnuts or peanuts (a lugume) are as effective as the other I've mentioned. For other grehlin countermeasures check out the link above as well as the following one:

How to Outsmart the Hunger Hormone Grehlin

As others have already mentioned, it is also best to eat slowly and chew thorougly. Granny was right -- you should chew yer food 20x per bite. Stop when you think that you are 2/3 full, or 3/4 full. As WV & Rickson point out, it takes a while for your body to realize that it is already full.

I find that cold water helps quite a bit. It helps to reduce the craving for sweet high-calorie drinks like juices or soft-drinks. Note that drinking too much juice (or soda) will add to the calorie count much too easily -- it is very easy to consume a lot of calories w/o realizing it with liquids.

At the end of your meal, try some low-calorie foods like pickles or watermelon. Also avoid snakcing in front of the TV -- mindless eating while watching the tube is a great way to ingest too many calories.

 

[raiden031]

Connors you and I are a lot alike. I've always been like 10-15 lbs heavier than ideal and recently decided to take control. I have extreme hunger especially on days that I work out so its a constant battle. So far in 2009 I went from upper 190s down to 182 by counting my calories and doing a moderate amount of exercise, although my cardio routines are very intense.

I try to eat foods less dense in calories such as fruits and vegetables. I also eat low-calorie breads and lean meats more. Unfortunately I can't manage to control this without counting all my calories because its very easy to underestimate what you are taking in when you're a big eater like we are.

Initially I was in weight-losing mode and set my caloric intake to 2000/per day unrestricted of the types of foods. This clearly was not enough to come close to satisfying my hunger, so I had to be creative and make 2000 calories work for me so that's where I started looking for more filling foods. So by only restricting my calorie intake, I naturally found I had to curb the desserts because they don't give you the bang (feeling of full) for the buck (calories).

Thats my approach, and everyone has to do what works for them. You can't be too strict otherwise it will be too difficult to maintain over time, especially when you have pressure in other areas of your life to deal with.

 

[Nellie]

Water will fill you up quicker. Leafy greens will also help you feel full.

I like the advice of eating your salad/vegitables first so that you will be full before hitting the heavier parts of the meal.

I also find that the first couple weeks of a new diet are the hardest, before your body and mind adjust. For example, I cannot (and do not want to) eat nearly as much as I did several years ago.

 

[Jim A]

the following can help
*smaller more frequent meals throughout the day
*foods with higher fiber/protein or low glycemic index foods
*drinking enough water
*experimenting with foods that aren't very calorie dense

as i get older I have to watch what I eat more closely, I went from being a kid with a raging metabolism to a science major who survived college on pixi-stix/vivarin & mt dew crushed together

Now I've found some foods that work for me, and a pattern that does so as well.

I'm more likely to eat larger meals in the morning/afternoon since the bulk of my activity comes at night and i only want 200-300 calories after about 6pm anyways..

I give myself a base of about 2000cal then alter it depending on the workout, (i.e. I give myself about 70-100/cal per mile if I'm running)

I try and keep some decent stuff nearby in the form of almonds as some noted along with pre-made chicken/broccoli

also found some of those pre-made bag meals have about 500-600 cal and are a ton of food so a late lunch keeps me going for my matches, etc

keep a journal and see what works best for you over a period of time, remember to change things moderately to see what works best

 

[SystemicAnomaly]

I like the advice of eating your salad/vegetables first so that you will be full before hitting the heavier parts of the meal...

Actually, the opposite might be a much better idea. Satiety is affected by fat and protein. The hormones that play a major role in satiety (feeling full or satisfied), are CCK and leptin. While fiber may contribute to the feeling of fullness, other carbs do not do so -- I believe that they do not trigger the hormones for appetite control (satiety).

I would eat some (or a good portion of) protein & fat early in a meal so that the feeling of fullness will hit you sooner. If you eat/drink too much calorie-dense carbs early in a meal, you may consume quite a lot of calories before you realize that you are full.

 

[OTMPut]

Has anyone read this?
http://www.amazon.com/Good-Calories-Bad-Gary-Taubes/dp/1400040787

I am reading this and it is quite interesting. So much of current accepted wisdom on diet and nutrition is baseless. I feel cheated with all those newspaper columns and pronouncements from health experts.

 

[FuriousYellow]

Has anyone read this?
http://www.amazon.com/Good-Calories-Bad-Gary-Taubes/dp/1400040787

I am reading this and it is quite interesting. So much of current accepted wisdom on diet and nutrition is baseless. I feel cheated with all those newspaper columns and pronouncements from health experts.

No, I havent read it but I will add that I seriously curtailed refined carbs at the begining of the year because my blood glucose level was becoming alarmingly high. Since then, I've noticed a serious decrease in my appetite which has helped me eat healthier and lose weight.

One other thing I'll add to the OP that hasn't been mentioned is making sure you're getting enough sleep every night.

 

[snoopy]

Has anyone read this?
http://www.amazon.com/Good-Calories-Bad-Gary-Taubes/dp/1400040787

I am reading this and it is quite interesting. So much of current accepted wisdom on diet and nutrition is baseless. I feel cheated with all those newspaper columns and pronouncements from health experts.

The book has been mentioned here before.

I didn't read the book but I saw the movie:


http://www.youtube.com/watch?v=TFlUpJhKZdU

http://video.google.com/videoplay?docid=4362041487661765149


After reviewing the literature, Taubes believes that science has shown:

carbs leads to lowering insulin sensitivity which leads to fat retention

 

[SystemicAnomaly]

Gary Taubes is to be commended for bringing to light a lot of the misuse or misinterpretation of the science of nutrition. Note, however, that Taubes has neither a background in medicine or nutrition.

I would not take his ideas and make the leap to say that all carbs are evil. I believe that it is the overconsumption of sugars and high glycemic carbs that is the real culprit. Nutrient-dense carbs, such as fruits and dairy products should not be shunned. Good carbs, altho' not essential nutrients in themselves, will often contain many essnetial nutrients (vitamins, minerals, etc). Carbs are also the most efficient source of energy. The glucose derived from the digestion of carbs is needed for the brain and for neuron function.

 

[Fedace]

Eating small frequent meals can help.

 

[Kirko]

ice cold water & ice cold slim fast /// trick it has to be very very cold.

 

[dcottrill]

I just seem to overeat quite a bit, even when I'm not intending to. I don't eat anymore than I used to but my metabolism is not what it used to be so I struggle having an extra 10-13 pounds I don't need, although I'm in pretty good shape. Any suggestions?

Spend the day watching CNBC, Bloomberg, or Fox Business. Watching your money vaporize is guaranteed to kill your appetite.

 

[Moz]

The bottom line is that you can either be lazy or greedy but never both.

If you want to lose weight you cannot be either.

 

[the wise wizard]

try eating off a smaller plate/bowl, studies have shown that as long as your plate is full you will feel less need for seconds.

 

[OTMPut]

Gary Taubes is to be commended for bringing to light a lot of the misuse or misinterpretation of the science of nutrition. Note, however, that Taubes has neither a background in medicine or nutrition.

I would not take his ideas and make the leap to say that all carbs are evil. I believe that it is the overconsumption of sugars and high glycemic carbs that is the real culprit. Nutrient-dense carbs, such as fruits and dairy products should not be shunned. Good carbs, altho' not essential nutrients in themselves, will often contain many essnetial nutrients (vitamins, minerals, etc). Carbs are also the most efficient source of energy. The glucose derived from the digestion of carbs is needed for the brain and for neuron function.

Gary has been covering nutrition for quite some time. If you read research papers on nutrition all you need is some knowledge of statistics to see if the results are useful or not. And he has surveyed the research in the field since 1800s for good seven years. Good enough for me. Think about the medical school junkies most of who would not know a quarter of research that exists on the field!

There is also research that says that Brain can run perfectly on ketone bodies (derived from fat). So the glucose from carb is not the only source. I agree that you do need some carbs especially the athletes who need to burn quickly.

 

[Rickson]

Low carb diets have been proven to be good for water loss. If you want to lose bodyfat, lower calories have been proven to work. I can not advocate low carb diets. Low carb diets are garbage.

 

[SystemicAnomaly]

^ Yeah, I'm not a fan of low-carb diets either. They do work in the short-run (thru ketosis) but may not be healthy in the long run. They may be ok for a temporary, short-term loss but there is typically a very high rate of rebound. The losses are primarily water, not fat.

Also, most athletes need more carbs, not less, if they burn a very large amount of calories. Carbs provide the most efficient source of energy (calories). Instead of lowering carb intake drastically, it is best to limit intake of refined sugars and minimize high-glycemic snacks.

 

[Rickson]

The biggest problem has been the rebound stage. Low carb dieters typically gain back a lot of water weight when they get off their diets while dieters who have always kept carbs in their diets do not gain water weight nearly as quickly as their counterparts when coming off their diets. What does this say about low carb diets? Most of the weight loss is in fact water and not bodyfat when going low carb.

 

[Nellie]

Also people on those high protein diets stink!

 

[Rickson]

That halitosis will get you every time.

 

[SystemicAnomaly]

^Yup, there's that ketone breath to deal with as well.

 

[OTMPut]

"Our answers raise a whole new set of questions. We're confused as ever but
feel we're confused on a much higher level & about more important things."

I forgot the mathematician who said this. SystemicAnomaly do you know?

 

[SystemicAnomaly]

I forgot the mathematician who said this. SystemicAnomaly do you know?

This is actually a paraphrase of something that I had heard many years ago. Not sure where I first came across it. I just did a bit of investigation and it appears to be attributed to Norwegian mathematician, Bernt Øksendal. Among other things he is known for his work on stochastic analysis. I recall first hearing a reference to this field of study on Alias (also on Numb3rs).

"We have not succeeded in answering all our problems. The answers we have found only serve to raise a whole set of new questions. In some ways we feel we are as confused as ever, but we believe we are confused on a higher level, and about more important things." - Bernt Oksendal

 

[snoopy]

I follow one of those primal diets, what a caveman would eat sort of deals. It eat lots of meat and vegetables plus some fruits nuts, eggs, seeds, etc. Grains are a no-no. I don't follow it to a tee but it still works for me and I have found it easy to maintain.

I lost 20 pounds and have kept it off over a year.



QUOTE=Rickson;3193285]Low carb diets have been proven to be good for water loss. If you want to lose bodyfat, lower calories have been proven to work. I can not advocate low carb diets. Low carb diets are garbage.[/QUOTE]

Taubes researched the science to find out why we get fat. He found that the science doesn't support the excess calorie theory. He says the science shows that carbs cause a chemical reaction in the body that leads to fat retention. Since there is a lot of science behind the low carb approach, I don't think calorie restriction can be said to be proven to work.

There is a lot of politicking in the science of weight loss. Lots of entrenched interests and lots of money to be made. Even if Taubes is correct it's going to take a long time for the medical community to come around.

Whatever view you think is right, we all agree that refined carbs and sugar aren't healthy. If you can drastically reduce that stuff from your diet your taking a big step towards living better.

 

[tennisfu]

good way to curb hunger is a smoothie. It fills and has very few calories.

 

[Rickson]

Low carbs leading to bf loss is a theory while lower calories leading to bf loss is a proven fact. Get that low carb crap out of here.

 

[Slicendicer]

The biggest problem has been the rebound stage. Low carb dieters typically gain back a lot of water weight when they get off their diets while dieters who have always kept carbs in their diets do not gain water weight nearly as quickly as their counterparts when coming off their diets. What does this say about low carb diets? Most of the weight loss is in fact water and not bodyfat when going low carb.

OK... so my girlfriend lost 48 lb's on a low carb diet... you telling me she was carrying 48 lb's of water?

 

[Slicendicer]

Low carbs leading to bf loss is a theory while lower calories leading to bf loss is a proven fact. Get that low carb crap out of here.

The phsyiologic reaction of low carb is science... it is proven. Of course lower calories will reduce body weight. It is important to note that what you eat is as important as how you eat. Just lower calories ain't gonna do **** if you don't balance the diet and manage the glycemic index.

Whoever sold you the "low carb stuff ain't no good"... get a refund.

 

[Rickson]

A good percentage of that was definitely water.

 

[Slicendicer]

^Yup, there's that ketone breath to deal with as well.

Dude... that is acetone... ketones is in urine. You guys really don't know what you are talking about... the body will accumulate ketones while burning fatty compounds.

 

[heycal]

Ever heard those ads on the radio that suggest a good colon cleanse or something similar will get rid of some weight/fat? Whatta you think of that one, boys?

 

[Rickson]

Take some fiber instead.

 

[Slicendicer]

Ever heard those ads on the radio that suggest a good colon cleanse or something similar will get rid of some weight/fat? Whatta you think of that one, boys?

A high colonic is what you are referring to? The claims that red meat and putrid waste is spackled to the walls of your colon is an utter and complete lie. Try a dinking 2 cups of coffee, a bran muffin, and a serving of MOM... you'll lose 2-3 lbs... like pudding on the back of the toilet.

 

[heycal]

A high colonic is what you are referring to? The claims that red meat and putrid waste is spackled to the walls of your colon is an utter and complete lie. Try a dinking 2 cups of coffee, a bran muffin, and a serving of MOM... you'll lose 2-3 lbs... like pudding on the back of the toilet.

Yes, that's the ad! The gunk spackled to the walls of your colon one.

 

[SystemicAnomaly]

Dude... that is acetone... ketones is in urine. You guys really don't know what you are talking about... the body will accumulate ketones while burning fatty compounds.

Dude, are you trying to kill a good joke... or at least a mediocre joke. According to various sources that I've perused, acetone is a simple ketone. So, the joke stands.

Acetone, a ketone, is excreted in the urine as well as exhaled.

Ketones -- biochemistry
Ketone bodies - production

.

 

[Rickson]

Systemic knows so much more than dicer.

 

[Slicendicer]

Dude, are you trying to kill a good joke... or at least a mediocre joke. According to various sources that I've perused, acetone is a simple ketone. So, the joke stands.

Acetone, a ketone, is excreted in the urine as well as exhaled.

Ketones -- biochemistry
Ketone bodies - production

.

If that was a joke, it was lame and inaccurate. Merely pointing out specificity... in case of scientific quotes, be specific. I mean.. you are a tennis player on a tennis forum, not a sport athlete on a sports communitcation device, right? OK Thankyou. When testing the breath, the test is for the Acetone gas... not the same as testiing urinalysis for ketone levels.

Like the guy in another thread stating to consume Protein, BCAA, and Glutamine for best results... you figure that one out.

 

[Slicendicer]

Systemic knows so much more than dicer.

Yes, well... I used to be an internet personal trainer, so maybe I can use my vast knowledge of internet articles to spread the wealth around.

 

[Topaz]

OK... so my girlfriend lost 48 lb's on a low carb diet... you telling me she was carrying 48 lb's of water?

No, she lost weight because when she cut the carbs, she also cut calories.

The body needs complex carbs...cutting the simple, refined carbs...well, that's always a good idea. But no carbs at all, in the long run, is not healthy. Unrefined, complex carbs are *not* evil.

And good for her, that's an amazing weight loss!

 

[Slicendicer]

No, she lost weight because when she cut the carbs, she also cut calories.

The body needs complex carbs...cutting the simple, refined carbs...well, that's always a good idea. But no carbs at all, in the long run, is not healthy. Unrefined, complex carbs are *not* evil.

And good for her, that's an amazing weight loss!

Yeah, I know, I was pointing out the pile of misinformation Rickson loves to share with us on a daily basis. she was around 205-195 lbs, looking good and played D3 tennis. She cut out sugar and white bread and "simple" carbs... less than 1 year later she had lost almost 50 lbs.