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Stop feeling hungry all the time and lose fat every week We’ve decided we want to lose weight. But it is so hard because I am so hungry all the time! Now the first time I lost weight and got myself shredded I damn near starved myself to do it. And that wasn’t very smart. These days I stay relatively lean all year round without ever feeling hungry. So it can be done we can lose weight and maintain a reasonably low body fat level without starving ourselves. And today we are going to talk about how to do this. Facebook; https://www.facebook.com/Fit-and-50-548844435514900/ Email; [email protected] My Amazon page link; https://www.amazon.com/shop/fitand50 My Affiliate link to Lebert for their Equalizer bars and more; http://www.easywebautomation.com/app/?af=1679568 and use the discount code LFI20 you will receive 20 dollars off your purchase. Stop Feeling Hungry All The Time And Lose Fat Every Week! To lose weight we need to reduce the amount of calories we are taking in, but it is not this reduction in calories directly that makes us hungry. It is the reduction in nutrients that makes us hungry. Knowing this gives us a two fold advantage. One it makes us aware that even though we have reduced the amount of calories we are taking in we still need to supply our bodies with the nutrition it needs. And two these nutrients react with our body to signal certain hormones that help us feel full. The best ways we can make sure we are not denying ourselves of the nutrition our bodies need is first and foremost not cut our calories too extreme and a close second would be whole food eating. Whole natural foods are nutritionally dense and typically low calorie. That doesn’t mean we can’t treat ourselves occasionally, but eating a diet containing processed foods, refined carbohydrates and sugars supplies us with empty calories that does nothing fill our nutritional needs. Two nutrients that are well known to help us feel full are protein and fibre. Particularly viscous fibre. Protein is important when we are trying to lose weight as it helps us to maintain our lean muscle mass so we lose body fat and not our hard earned muscle. But it also helps us feel full. They believe it does this from a byproduct of digested protein called phenylalanine (feh nuh luh laa neen) this triggers a hormone called glucagon-like peptide-1 and when this hormone is high it signals to our body we are full and to stop eating. It doesn’t take a lot of protein per meal to get this satiating effect I’ll leave a link at the bottom of the description to a meta analysis where they came to the conclusion we only need 25 to 30 grams of protein per meal to get that full feeling. Fibre rich foods contain a lot of important nutrients like vitamins, minerals and antioxidants. All fibre is good for us and essential. But when it comes to helping us feel full viscous fibre which is a soluble fibre has the edge and it helps us feel full in a lot of different ways. Viscous fibre mixes with water to form a gel like substance in our stomach that slows the release of digested food helping us feel fuller longer. This in turn affects our hormones most notably insulin which also gets released at a much slower rate again helping us feel full. Foods that are high in viscous fibre are foods like oatmeal, beans, flaxseed, sweet potato, asparagus and oranges. The daily recommendation for fibre is 30 grams for men and 25 for women. Because viscous fibre absorbs water, you will need to increase your water intake as well. Now I did a video on water and it’s importance when it comes to losing weight and building muscle. When we take drink typically we are thinking of satisfying our thirst not our hunger which is why it is important to avoid drinking our calories as these will not register as food leaving us still feeling hungry. Mindfulness plays a big part in feelings of hunger. Not only when we are sitting down at the table to eat and we should take the time to stop what we are doing to eat. As this will allow us to be fully aware of what we have eaten and to properly chew our food allowing more time for the fullness signal to reach our brain. When we plan and prepare our food for the week all at once, we spend less overall time thinking about food. Instead of always looking in the fridge or pantry to figure out what we want to eat. We just grab what we planned to eat and move on with our day. Sleep can not be underestimated when it comes to hunger studies have shown hunger can increase by 24% when the test subjects didn’t get enough sleep. I’m a guy who needs his 8 hours a night but it is worth noting anyone who gets under 6 hours a night is considered sleep deprived and if we are sleep deprived. Study giving recommendation for how much protein per meal to trigger a full feeling; https://www.ncbi.nlm.nih.gov/pubmed/25926512 Optimizing foods for satiety; https://www.sciencedirect.com/science/article/pii/S0924224414002386