HUNGER, SATIETY, FEELING FULL AND SATISFIED
FIBER, SUPPLEMENTS, AND ?
Humans respond to uncomfortability and seek to relieve it. The body generally makes us uncomfortable when it needs something and/or is in the process of adjusting back to a better state of functioning.
INCREASING HUNGER - OOPS!
If we are "ravenous" or "craving" something, we will often overdo what is needed to address those uncomfortable feelings. If jwe eat too much sugar or the equivalent in refined carbs, insulin will spike and then there will be a subsequent drop in blood sugar. The net effect is that we are again feeling very hungry and having low energy. So we continue to try to fix the problem, just as an addict tries to fix his "downs" and ends up exacerbating the problem.
If we do not get enough sleep, our leptin (the satiety hormone) is reduced so we do not sense when we've had enough and our ghrelin (the hunger hormone) is increased so we tend to feel hungry more often or even when we are not actually needing food. This results in gaining more weight. So controlling those, especially through proper sleep is essential.
FIBER
Should I get more dietary fiber in my diet? The answer, unless you are unusual, is "yes".
The average American consumes 15 grams.
It is recommended that they consume the following:
Men: 38 grams Women: 25 grams
Both soluble and insoluble fiber are good for beneficial, lowering risk of coronary disease, metabolic syndrome, and obesity. They make you feel fuller longer and curb overeating. High fiber foods are filling, require more chewing and stay longer in the stomach, absorbing water, and helping one feel full.
satisfy hunger more with fewer Calories.
It also lower risks of certain cancers.
Soluble fibers bind with fatty acids and slow digestion so blood sugars are released more slowly into the body. These fibers help lower LDL (bad) cholesterol and help regulate blood sugar levels for people with diabetes. Insoluble fibers help hydrate and move waste through the intestines and control the pH levels in the intestines. These fibers help prevent constipation and keep you regular.
Soluble fiber has the ability to dissolve in water and form a gel-like substance in the intestine that helps move food through the digestive tract. Oat bran, apples, citrus fruits, oatmeal, and barley are all foods that contain soluble fiber. Soluble fiber also inhibits cholesterol from entering the blood stream and helps regulate blood glucose levels.
Insoluble fiber may also help with appetite control by causing a sensation of being full.cleanser of the digestive tract.
Many products are clearly labeled as a source of insoluble fiber. Products to look for include whole grains, nuts, bran fiber, and many vegetables like celery, zucchini, and beans.
Fiber for a feeling of "filling up"
Fiber for slowing down digestion of glucose generating foods
REPLACING CARBS
If you replace carbs to some extent with good fats, your body increases the enzymes that help turn body fat into an energy source, besides have us feeling full longer.
We are only talking about replacing the "bad carbs", not the really good ones. We can eat massive amounts of vegetables and still not have many calories. We will also not cause an insulin spike or an increase in appetite. No one eats too many vegetables, as it is easy to see when we are full - they are never the problem, as long as they are all the low glycemic ones!
APPETITE AND EATING INCREASERS AND DECREASERS
A comprehensive list of what to do that makes it easier and more workable to not eat too much is at Appetite/Eating Increasers And Decreasers - Get Mother Nature On Your Side. Follow those to increase satiety and decrease unnecessary and inappropriate hunger signals and impulses. Working with nature and not having to rely of willpower and suppression will make life alot easier!!!!
