One of the most common reasons people give me for making the wrong choices when it comes to their diet is that they find themselves constantly hungry throughout the day. This is totally understandable, I know that the absolute worst time for me to go shopping is when I’m starving hungry, as I end up filling the shopping trolley with junk food and most of the time don’t even make it home before I’m shoveling it down my throat. So I’ve learned that the best way to avoid this is to not allow myself to get that hungry in the first place.
Let’s look at why we feel hungry from a scientific point of view - hint: it’s not just about having a full stomach. The feeling of hunger is largely regulated by two hormones: leptin and ghrelin which decrease and increase your appetite respectively. What you eat has a massive effect on the function of these hormones, in particular the amount and type of carbohydrates that you consume.
For a long time now we have been fed the narrative that carbs are inherently bad for you and you should avoid them at all costs if you are trying to lose weight. However, not all carbs are created equally - There are two types: those that are high and low on the glycemic index. Carbs that are categorized as high on the glycemic index (i.e. refined carbohydrates and sugars) are broken down rapidly by the body causing a spike in blood sugar and insulin as a result. This leads to the body storing this energy as fat, this is known as the “carbohydrate-insulin model”.
In addition, consuming a diet high in refined carbohydrates is thought to lead to more food cravings by increasing levels of ghrelin and can even result in leptin resistance. This has a secondary negative outcome as leptin causes the body to prioritize the use of fat as an energy source, so leptin resistance makes it even harder to lose weight.
The solution - Start reducing the amount of refined carbohydrates in your diet, foods like white bread, pasta, potatoes and sugary snacks. But most importantly replace those foods with more protein, this will help keep you feeling fuller for longer and help you make better choices as a result. Download this free 7 Day Meal Plan to give you some ideas and if you need any further assistance you can contact me anytime