subject: What Should I Eat to Lose Weight Without Excessive Hunger? [print this page] What Should I Eat to Lose Weight Without Excessive Hunger?
If you are anything like me when you think of going on a diet you think of calorie restriction and hunger. It makes asking, "what should I eat to lose weight?" feel like an exercise in self-punishment. Suppose though that there were a way to lose excess body fat steadily and reliably without feeling really, truly deprived? You'd probably go for it right?
For the past 40+ years most diets have been of the low-fat, calorie restricted type. Generally low on protein too. The problem is that this macro nutrient focus tends to make you derive most of your sustenance from foods composed mostly of carbohydrate. Since carbohydrates spike blood glucose levels, they also spike insulin levels. This causes the nutrients consumed in your meal to be rapidly shuttled away to fat storage and leaves your body hungry for more. Thus the semi constant hunger and feeling of deprivation (especially when restricting calories).
On the other hand if you switch your meal focus to sources of quality protein and fat the insulin impact is much, much lower and these nutrients send more potent satiety signals to the brain which helps you eat in moderation and blunt your hunger. This is an ideal situation if your attempting to diet in the weight loss sense. Actually, however, you needn't think of yourself as being on a diet to lose weight when making protein and fat sources like grass fed beef or lamb your dietary staples. Provided you avoid starchy foods like potatoes and carbohydrate heavy grains and legumes you'll find that eating high quality meats, eggs and vegetables will help you slim down and promote attractive lean muscle mass.
Many people worry about getting appropriate amounts of vitamins and minerals on a diet composed of meat, eggs and vegetables (and some fruits). This is fairly unreasonable though since all these foods are rich in nutrients especially when raised in a quality environment whether that is in the pasture or in rich soils. In fact although grains and legumes do contain various vitamins and minerals they also contain anti-nutrients like phytates which work overtime making the vitamins and minerals of all the foods you consume less available to your body. Remember it's not just about how much you take in. It also matters how much you absorb.
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