Ever feel like you 'lose control' and 'go on autopilot'? like you literally cannot control yourself and your eating?
Ghrelin is a hormone that makes you hungry. Leptin is a hormone that makes you feel full. If you dont eat enough your leptin levels drop, and your ghrelin levels increase and you feel hungry. Ever feel like you 'lose control' and 'go on autopilot'? like you literally cannot control yourself and your eating? thats because of these hormones. you've been starving yourself (not literally) and your body is going into panic mode to force you to eat.
the solution? don't get hungry. dont let the hormones build up. they WILL take over eventually. not just in terms of automatic eating but in terms of low energy, sleeplessness, low sex drive, and brain fog. all of these add up to make your life a living hell. miserable!
the solution (again); dont get hungry. How can you avoid hunger and be in a deficit? Eat low calorie dense foods. eat a lot of them. Spread your meals through the day to keep your hunger (and hormones) regulated. Eat high protein foods. Try to make your biggest meal your breakfast and your smallest meal your dinner. Many people who are 'not hungry' at breakfast are not hungry because their dinner was too large. try to reverse this.
What foods are low calorie dense? vegetables, and fruits. what foods are high protein? tofu, fatty fish (super heathy!), chicken, beef (the leanest cut you can find!), pork, beans, eggs, oatmeal, and brown bread.
What foods should you minimize (not avoid, but minimize) ? fats and starchy carbs. Nuts, cheese, peanut butter, dairy, bread, pasta, rice, and potatoes.
its not about being extreme. its about long term balanced eating and small steps. whenever possible grab lower calorie alternatives. whenever possible minimize your fat and starch intake, whenever possible maximize your fruit and veggie intake.
if you dont like your diet (the foods you eat every day) you will fail, you wont stick to it. so find those foods you like, in portions you like, that fit into your diet.
willpower is great. but its no replacement for good habits you can do without thinking about it. willpower will fail, habits wont. so build good ones.
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