Do you think you can control your hunger?

Posted on Sunday July 31st, 2011 by FranRodriguez

If you are one of those who eats several times a day and eats just the right amount at each meal, congratulations. Your body won\’t have the need to accumulate fat!

 

Dietas, ¿funcionan? - ¿Crees que controlas tu hambre?

 

However, hunger comes into play when you\’ve waited too long between meals over the course of the day.

The longer you wait to eat, the greater the amount of food that will be converted into fat at your next meal.

But the bad news doesn\’t stop there.

If you wait too long between meals, you\’ll increase your appetite even more, which will cause you to eat more at the next meal.

However, if you eat 5 small meals a day and space them out well, your body will convert less of what you eat into fat than if you eat 3 meals a day.

We recommend that you eat something every 3 or 4 hours. Your body will thank you.

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  • Juan Pedro Glz. Torcal

    Estoy de acuerdo con la frecuencia de ingesta de alimentos, los estudios la avalan por, entre otras cosas, el aumento del metabolismo basal y la sensación saciante; otra cosa complementaria a ello es qué comer, qué cantidad y qué distribución a lo largo del dia. Opino que solamente comer 5 veces al dia no tiene efectos espectaculares; hay que ir reduciendo el indice glucemico de los alimentos a lo largo del día, hidratarse con frecuencia. Aunque la tendencia actual son las dietas hiperproteicas, no abandonar los carbohidratos y sobre todo de asimilación lenta, puesto que liberan progresivamente energía y tienen efecto saciante a lo largo del dia.
    La tendencia a acumular grasa depende de varios factores en cada individuo, entre ellos el numero de células del tejido graso (adipocitos), que parece que se desarrollan mas si durante la infancia la dieta ha sido rica en grasas y alimentos poco recomendables.

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  • Christie Moore

    Hi Fran, Good advice. What helps me control my appetite between meals, and I do eat small meals throughout the day, is drinking my greens and blue-green drinks. All of that low calorie nutrition and protein nourishes the cells and the brain isn’t sending hunger signals. It works pretty good. Keeps my energy up too.

    • Jason Schwartz

      Christie mentions an interesting point about “Greens”. In my book, “Fit Into Your Genes” I discuss this and related subjects in depth.

      On page 234, I say, “Studies show that as long as fat remains in the intestinal tract, the effects of CCK suppress our appetite. Cholecystokinin (CCK) is a peptide hormone that reduces appetite and is released in the small intestines after eating fats and oils.

      Therefore, if fat digestion could be slowed down, our food intake would lessen. Thankfully, Mother Nature can help support slower fat digestion. The “green” in plants comes from a substance called chlorophyll, which is found within sacs in the cells called chloroplasts. Those chloroplast sacs have walls that contain a substance that increases the time fats will remain in our intestines. When chloroplast sac walls were added to refined food, people ate less and researchers found an increased level of CCK. The studies found it took several days for the appetite-suppressing effects to kick in, but once they did, the chloroplast-sac-wall material was superior to the drug Orlistat. Orlistat also inhibits fat digestion, but includes unpleasant side effects with disturbed bowel movements. Also, Orlistat does not increase the release of CCK, which is the powerful appetite inhibitor we want to augment.

      So, eating large portions of green vegetables with each meal is another simple and healthy way to fit into your genes! If you find starting the day with a salad or plate of kale, broccoli, green beans, and some spinach hard to imagine, don’t worry. There are “green” supplements you can take to increase CCK. These supplements can be taken by a capsule or in powder form and mixed into a drink.

      • Christie Moore

        Hi Jason, Exactly!

  • deb belcore

    This article seems to be written by someone who never studied physiology/biochemistry. A personal trainer maybe?

  • KAREN FITZPATRICK

    OK, Karen’s two cents now… I think controling hunger comes down to a couple factors as well. First, regulating blood sugar, controling severe spikes and drops to avert specific cravings. Eating low glycemic foods will aid you enormously in this process. Second, eating foods high in fiber and protein, both of which produce a far higher satiety rating.

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    • Marillyn Osborne

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  • Gaynor Bussell

    Hi,
    although i agree that for many, eating 3 meals and a couple of light snacks can help with hunger control, can you please tell me which peer reviewed journal is the statement that : ‘If you wait too long between meals, you’ll increase your appetite even more, which will cause you to eat more at the next meal’ prooved in?

    • Mark Stipanovsky

      Hi Gaynor and Mathew and all, a very interesting discussion. I also agree that a regular pattern of eating can work wonders and helps normalise what can be a very distressing situation for someone.
      A key intervention is letting someone know that they are OK and we are designed to store fat.
      We are also designed to enjoy food and drink – hardwired in fact – and although some food and drink are more irresistible than others (some may even say addictive), there is no such thing as diet food.
      This is not to say that certain foods or drinks cannot help – just that there is so much mis-information it can be overwhelming when each expert / specialist contradicts the previous one. Maybe this has more to do with selling rather than helping.

      A quick way to cut through the info is to pick any 5 weight loss books and look for the common thread – any 5 books will do…..

  • Donna Good

    Yes with one of the products “Greens” Supplement of 8 servings of Fruits and Vegetables. I began using this product when I joined It Works! http://goodwraps.itworks.net/ and it craves appetite and curbs sugar cravings. See for yourself. If anyone wants information on becoming a distributor or a Loyal Customer, please contact me. Thank you. IT WORKS!!!

  • Mathew Skate

    Hi Fran, your 5th paragraph – “However, if you eat 5 small meals a day and space them out well, your body will convert less of what you eat into fat than if you eat 3 meals a day”. – I’ve never heard this before. Can you explain how eating 5 meals instead of 3 will convert less of the food you eat to fat. Like to know where you got this info.

    • FranRodriguez

      @Mathew Skate APC Eating 5 times a day, every 3 or 4 hours makes your metabolism active throughout the day and this causes your body to burn calories continuously (the digestion process also burns calories).

      On the other hand, if you let your stomach for many hours without food, once you eat, it takes more calories to that meal if the next intake also would take several hours.

      Your body is intelligent and activates its survival instinct.

      • Mathew Skate

        @Fran- I understand that eating at regular intervals assists with stabilising insulin levels and keeping metabolism at at a steady rate. I beleive I might have interpreted what I read differently to what your intent was. If what you are suggesting about eating and snacking throughout the day keeps the metabolism up therefore assists in the burning of calories then absolutely, I agree. I initially interpreted this as something different so I wanted to know the secret. It’s ok… I’m grounded now I know there is no secret. Just common sense. I have a question for this discussion. The initial question “Do you think you can control your hunger”? Why control it? It’s about choice. You choose what you put in your mouth, right? If you choose the correct foods, you can eat as much as you want, get super healthy and strip off fat at the same time. That way, you will never be hungry again.

  • Sue Riling

    As a Certified Health Coach (specializing in weight loss) this article is absolutely true! I just recommend eating every 2 1/2 – 3 hours. The best plan is 5-6 small meals a day (Not 3 big and 2 small).

  • Sue Riling

    Eating frequent meals, keeps your body from going into a “starvation” mode. Back in the cave man days that was a good thing, they didn’t know when their next meal was coming. If your body isn’t bed frequently it stores more fat as a protection.

  • Mary Ann MacKay

    It’s true that smaller, more frequent meals stabilizes your blood sugar and helps control appetite. The keys to success are eating protein each time, not just sugar (like a piece of fruit). It doesn’t have to be animal protein! Also, make sure the total calories you eat in a day are appropriate for you. Just divide the total calories up into 5 or 6 smaller portions.

  • Marillyn Osborne

    I agree Karen and I also add that the Fiber caps with .Glucomannan,Caralluma and Cha de Bugre help a lot
    inmail me for more info or mo@osbornes.ca

    • Christie Moore

      Hi Marilyn, We used to sell glucomannan at the health food store I worked at.

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  • Mark Stipanovsky

    Quick question regarding starvation mode – how many calories does an average person hold in their body? Enough for longer than a couple of hours? I think so….

    • Mathew Skate

      Mark – starvation mode is a term I’ve heard before and it refers to the body slowing the metabolism down to preserve fat. It doesn’t have a great deal to do with how many calories we hold. Calories is simply something that is measurable and personally I don’t place a huge importance on them. So if we fail to feed our body the correct nutrition the messages sent to our brain will tell us to continue to eat. This is where I believe people can falter by eating a diet high in processed carbs such as breads and cereals which contain very little of the vitamins and minerals that our body needs. People who continue to eat highly processed foods can often eat more than 3000 calories and still feel hungry if they fail to receive the “good stuff” in their food.
      Gaynor – I’m still waiting for some proof as well…

  • Gaynor Bussell

    Agree, starvation itself is something different from going more than 4-5 hours without eating. Starvation is what happens to African babies, hunger strikers etc
    Again where is the hard prrof that leaving long gaps between meals makes your body more likely to hold on to fat?
    I do agree that regular patterns of eating helps with weight control, but that is simply that you dont get so hungry when you do eat that you just go for anything and eat more than you perhaps otherwise would if you weren’t so ravenous!

  • Dr. Michael Sardone

    Fasting occurs once all of the nutrients consumed have been absorbed and blood sugar levels return to baseline (fasting) levels. Typically this occurs between meals, overnight and during prolonged periods of not eating known as starvation. For fasting to occur between meals, the type of meal and time between meals is very important. In other words, if one eats a meal that does not produce a significant amount of blood sugar and insulin, blood sugar can return to baseline levels within 2-3 hours stimulating stored fuel metabolism. Also, the longer one waits before eating, the greater the likelihood of this happening. However, in its purest physiological form, fasting occurs during an overnight sleep and prolonged periods of starvation.

    During an overnight sleep, as blood sugar and insulin continue to drop, the body secretes counter-regulatory hormones (glucagon, epinephrine and growth hormone). These hormones provide various functions but mainly the release of glucose from stored liver glycogen – in a healthy adult, liver glycogen supplies approximately 45% of fasting glucose. The other 55% comes from a process known as gluconeogenesis, which is the synthesis of glucose from other substrates like lactate, pyruvate, glycerol and amino acids. Lactate and pyruvate are metabolites of glycolysis. Glycerol is derived from the breakdown of fatty acids (triglycerides) excreted from the adipose tissues. The breakdown of protein from muscle tissue releases amino acids of which some can be converted into glucose.

    Starvation typically begins after about 16 hours of non-eating at which point liver glycogen is significantly depleted and the body relies heavily on the breakdown of muscle tissue and gluconeogenesis. More cortisol (adrenal hormone) is released stimulating the breakdown of muscle tissue thereby liberating amino acids for their conversion into glucose. Concomitantly, thyroid hormone synthesis is decreased and this slow downs the metabolic rate (starvation mode) in an attempt to reduce muscle tissue wasting.

    As starvation continues, the muscles rely more on fatty acids for energy, whereas the brain utilizes ketone bodies (partially oxidized fatty acids) as a major fuel source. The heart and kidneys can also burn ketone bodies for fuel, but the red blood cells can only oxidize blood sugar or glucose. The amount of time a person can survive starvation is dependent upon the amount of amino acids available for gluconeogenesis.

  • Gaynor Bussell

    So…..is it likely that regularly leaving long gaps between meals causes us to store more fat-I don’t think so or we would all have to get up in the middle of the night to eat (I’d rather sleep!)
    One mechanism which can cause more fat to be stored is when circularing insulin levels stay high for a period of time-so in theory with a high GI diet (although this has not be proved) and with insulin resistance conditions such as PCOS and pre-diabetes/metabolic syndrome.
    There is also a poular theory that if you ct down on calories at a too low level, it can lead to a permanent lowering of metabolic rate. Again this may happen a little but to a non-significant level. Loosing weight too quickly can lead to rebound rapid weight gain, but that is not due to the lowering of metabolic rate-it’s just the body saying eat!! (or rather gut hormones dictating to the brain to eat!)

  • Jeni MacNab

    Coming from a mind/body approach and listening to what your BODY is telling you and not your MIND, there should be no need to follow any set meal pattern. If you listen to what your BODY needs and asks for, there will be no weight gain/loss. You will be eating what your body needs and in the right quantity. Each one of us intuitively knows what we need to eat and how much but because we have lost this ability for a variety of reasons, we no longer trust ourselves and have disempowered ourselves by relying on what everyone else tells us.

  • Dr. Michael Sardone

    Well, I am off to work, but before I go, I just wanted to note that as “weight-loss professionals,” I find some of the comments rather unsupported by current scientific evidence and/or basic science that anyone who claims to be an expert should know. Also, Ms. Bussell, there is scientific evidence to support the physiological connection between high-glycemic carbohydrates, blood sugar and insulin secretion, fat storage and fat oxidation inhibition as well as insulin resistance, metabolic syndrome and even PCOS to mention just a few conditions. I cite many of the studies in my first book called The Naked Truth: Overweight, Overwhelmed and Confused. You can peruse its contents on my website, if you so desire. Remember that knowledge is power, the power that can change many lives in a very positive way.

    • Gaynor Bussell

      Michael
      Yes I know there is a link with fat gain and high insulin levels. It is just that most of the papers have been unable to show significant effect of weight loss with a low GI diet, even though it should work in theory!
      As for the lack of credible science-well I think I might leave this group-is there a more science based one-I’m afraid my blood pressure is starting to rise with all the hocus pocus stuff!
      I’m sure the weight loss gurus will be happy to see the back of some of us and they can go back to their spells and potions.
      G and T time I think!

      • Jeni MacNab

        Gaynor, I am not sure if your comments above are aimed at my reply as you started a discussion around 2 months ago stating “What does the group think about ‘mindful eating’ as a weight loss strategy; we use it in our clinics as part of behaviour change techniques”. You also said you were trying to use it more and more in your practice.

        I respondedby saying ” I use mindful eating in my individual and group coaching sessions and that I had written a book about mindful eating which gives a unique and insightful approach to eating without the need to diet.It helps people begin to understand what drives them to eat the way they do and helps them understand the connection between mind and body. I combine mindful eating with energy psychology techniques to help people address their underlying self-limiting beliefs. I have found this to be a particularly effective way of helping women change how they feel about themselves and how they relate to food with the added bonus of losing weight without following any diet. Therefore I find your comments rather confusing and innapropriate

        • Gaynor Bussell

          Sorry
          I was out of line
          I do practice mindfulness of eating, but in my preofession we incorporate it into behaviour change, so we teach people how to be aware of how hungry they are and do try and get people to think a bit before (and during) they eat/shop/etc
          I’m just not sure that people have an innate ability to eat just the right amount-the obesogenic environment does not help. but if there was a solution suirtable for all, we would not have the current problem.
          Think I will bow out of the group gracefully now if I can !

  • Jeni MacNab

    I fully understand and respect what you are saying Dr Sardone and I appreciate that you as a Dr rely on scientific evidence and/or basicscience. I myself do not rely on scientific evidence as I support and believe in our innate nature to know what foods our bodies need. We came into this world with this natural ability. All we need to do is re-connect and become aware of this ability again by being mindful and present in each moment.It’s just a different approach to weight management in our very western society and one that does work without the need for any diet or any outside expert help. For me, we are all our own experts.

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  • Marillyn Osborne

    Yes I believe these 3 main ingredients are available separately. I really find the Skinny Fiber controls my appetite

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