APPETITE/EATING INCREASERS AND DECREASERS
GET MOTHER NATURE ON YOUR SIDE


The last thing in the world we want is to fight mother nature or human nature, as they tend to win and we tend to lose.  Might as well stack things a little more in your favor...

Of course, the big no-no is to eat something that has high calories and then to feel hungry afterward, despite not having the need for more calories!  (High glycemic carbs and junk foods have that effect.)

Well, guess what starch does! 

Use these to decrease your appetite, eat less, and feel more satisfied!




THE SUPPRESSORS

L-Tyrosine - turns off appetite     500 mg 2x/day

l-Carnitine (burns fat)                 200 mg 6x

HCA 1/2 - hrs before meals        3  660 mg

Chromiumm Picolinate or GTF   200 mcg
THE SATISFIERS

Feeling more full (tends to have us eat less.)

Fiber foods
Fiber supplements in water 1/2 hour before meal
  is usually most strategic
Fat, cheese, nuts, nut butters, omega 3
  supplements
Eggs
Meats, fish 
Beans

Breaking a meal into two halves can be more satisfying, as if it were an extra 25-50%.
A small snack has higher impact per amount of calories.



INCREASERS
(Therefore, do the opposite.)

Lack of sleep
   Throws grhelin off so feel hungry earlier in the
      sequence.
   Causes Leptin to be low and slow in telling
       when we are satieted
Excess sugar, refined carbs - low satisfaction of appetite (also bind to LDL making it dysfunctional and causing oxidation galore)
High fructose corn syrup - Does not signal brain that it has sugar to handle.. causes fatty liver, etc.
Wheat (gliadins hook up to morphine receptors, so eat more hedonically)
Poor digestion, so feel like not enough energy, so eat more.

DECREASERS

(This would include those items in suppressors box.)
Naps
Drinking water 1/2 hour before meal
Deep, slow breathing before eating
Eating spices, peppers
Glass or two of water 1/2 hour before meal
Fiber supplements (or foods)
Deep absorption into some activity


If we are so low in things to do that satisfy us that we have to turn to food as a substitute or for entertainment, we have a problem.  And then if we eat too much of that food, we actually end up, some in the short term and some in the long term, not feeling as well and/or insensitive to pleasure and/or tastes! 
KEEPING ON EATING, DESPITE SIGNALS

Mindless eating in front of TV especially.
Worse, is mindless eating of junk foods, ice cream (and the irony is that you don't really enjoy them much, as in "mindless")

If you eat ice cream or any high sugar "nothingness" food, eat it slowly, never gulp it down, make it last by savoring it.
WORST FOODS FOR "PAYOFF"

Cereals (except for very high fiber and not processed) - Glycemic danger!
WORST FOODS FOR OUT OF WHACK BLOOD SUGAR, INFLAMMATION, AND DIABETES

Sugars in the blood cause depletion of mood and brain regulators (sertonin, epinephrine, norepinephrine, BABA, and dopamine, B complex gets used up, magnesium level drops, and glycation causes a biological process which causes tissues to become stiff and inflexible, including in the brain.  Create deadly new structures when combined with brain proteins, and the brain shrinks...