Most diets are hard to sustain, and it gets frustrating losing weight only to shortly after gain it all back. Most diets leave a person feeling unsatisfied, hungry, and worried that they'd fall back into their old eating patterns. But what if there was another way? It turns out there’s a high fat, low carb diet known as the ketogenic diet that tastes good and makes losing weight easy. Sure, it takes some discipline and dedication, but the fantastic thing is by eating a diet that’s high in fat, an appetite naturally decreases which makes it easier to avoid consuming high-carb, sugary snacks. The Body Reboot book further explains how the keto diet works, and below we discuss why the keto diet is the perfect anti-hunger diet everyone should try.
Perfect Keto explains really well how the keto diet changes a person’s metabolism and naturally transforms the body into a fat burning machine. The transition is called ketosis, and it’s when a body switches over from burning glucose to burning fat. Learn more about it below:
Eating a typical low-carb (like Paleo) has many benefits, but there’s something special about the ketogenic diet and ketosis when it comes to weight loss and hunger suppression. That’s because ketosis literally changes your metabolism so that the body begins breaking down fats for fuel instead of carbohydrates, producing ketone bodies as fatty acids are broken down.
When the body is in a state of ketosis, appetite is usually naturally reduced — and so are cravings for foods that typically lead to overeating, like sugar and carbs.
Other Benefits of Ketosis for Appetite
There are other benefits of ketosis that go hand-in-hand with hunger suppression and can lead to sustainable weight loss and better health long-term. Besides improving mental clarity, energy levels and mood, ketosis benefits also include:
With the ketogenic diet, we’re able to eat a lot of high-quality, nutrient dense foods. So instead of stressing about total caloric intake for the day, our bodies are able to naturally eat less calories because we’re feeding them foods that are satisfying.
The best way to use the ketogenic diet for hunger suppression is by following it! That means eating for ketosis, which means a lot of healthy fats, nutrient-dense low-carb vegetables, high-quality, fatty proteins, and avoiding carbs.
The Daily Beast explains how we can reduce cravings and reduce our carb intake. The solution is quite surprising — eat more fat! Fat makes it easier to stick to weight loss goals and stay fuller, longer. Here's why:
According to David Ludwig, MD, PhD, leading obesity researcher and professor of nutrition at Harvard University, our time and energy might be better spent paying more attention to what we eat rather than how much we eat. In fact, our diet has the capacity to actually retrain our fat cells to burn more calories, Dr. Ludwig says.
Released in January 2016, Dr. Ludwig’s book Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently explains how and why we can rewire our taste buds and “hack” our fat cells through specific food choices. The result: We can break the cycle of cravings, intense hunger and overeating that cause many of us to gain weight.
So what’s the secret to enabling your body to burn more fat? Here’s the scoop on this latest diet advice.
Your solution: Eat more fat. “The fastest way to lower insulin levels is to substitute fat for processed carbohydrates,” says Ludwig. Seems counterintuitive that fatty foods can help you lose weight, right? Catch is: They have to be healthy sources of fat (think: olive oil and avocados, not Reese’s and Doritos). Foods rich in fat will help you feel satiated, and they won’t trigger the insulin high and crash that most processed carbs do. Without insulin highs and lows, your blood sugar will be more stable and your body can access the fuel it’s storing in your fat cells.
A study called The Fat Detection: Taste, Texture, and Post Ingestive Effects that took place in 2010 explain why fat is satiating and what types of fat tend to have this effect more than others.
In the present chapter, we tried to answer the question: Is dietary fat satiating? Within a controlled environment, yes, fats do have an effect on satiety and appear to regulate appetite through several mechanisms including the release of appetite hormones and inhibition of gastric emptying and intestinal transit. Certain types of fats are more satiating than others. However, in free-living conditions, the situation is complicated. Several genetic, psychological, and behavioral factors interact with physiological and metabolic systems on their effect on food behavior in free-living individuals. For instance, it has been found that certain individuals are genetically “immune” to the effects of a high-fat diet, suggesting that the consumption of a high-fat diet does not universally lead to weight gain. These individuals habitually consume a high-fat diet and remain lean and are therefore labeled as having “high-fat phenotypes” while others gain weight and are labeled as having “low-fat phenotypes” (Cooling and Blundell, 2001). Furthermore, in a free-living environment, the presence of highly palatable foods, a characteristic of high-fat foods, could chronically activate the hedonic system which would promote higher appetite and more energy intake (Lowe and Levine, 2005). The hedonic system is regarded as pleasure associated with eating palatable foods. In an environment with unlimited availability of highly palatable foods, there is a concern of how much the homeostatic appetite regulatory mechanisms can override the hedonic components and hyperresponsiveness to palatable foods (Blundell et al., 2005).
Adding to the above study, you might be wondering what high-fat foods can make you feel fuller for longer. Healthline provides a list of quite a few foods that can increase satiety, and here are just a few from that list.
Eggs are incredibly healthy and nutrient-dense.
Most of the nutrients are found in the yolks, including the antioxidants lutein and zeaxanthine, which may benefit eye health.
Eggs are a great source of high-quality protein. A large egg contains around 6 grams of protein, including all 9 essential amino acids.
Eggs are also very filling and score high on the satiety index.
One study found that eating eggs for breakfast, rather than a bagel, increased fullness and led to less calorie intake over the next 36 hours.
Another study found that a protein-rich breakfast of eggs and lean beef increased fullness and helped people make better food choices.
Fish is loaded with high-quality protein.
Fish is also rich in omega-3 fatty acids, which are essential fats that we must get from food.
According to one study, omega-3 fatty acids may increase the feeling of fullness in people who are overweight or obese.
Additionally, some studies indicate that the protein in fish may have a stronger effect on fullness than other sources of protein.
On the satiety index, fish scores higher than all other protein-rich foods, including eggs and beef. Fish actually had the second highest score of all the foods tested (1Trusted Source).
Another study compared fish, chicken and beef protein. The researchers found that fish protein had the strongest effect on satiety.
Nuts, such as almonds and walnuts, are energy-dense, nutrient-rich snack options.
They are high in healthy fats and protein, and studies show that they are very filling.
Another study highlighted the importance of chewing your nuts properly.
It found that chewing almonds 40 times led to a greater reduction in hunger and an increased feeling of fullness, compared to chewing 10 or 25 times.
If you think that sugar is terrible for you-you would be correct, but instead of thinking that fat is bad for you, you need to transform your thinking. Sugar causes a person to gain a lot of weight, which is why Business Insider says you should consider going on a low carb diet and eating more fat.
To nail down which ingredient — fat or sugar — is responsible for the biggest share of negative health outcomes, it helps to compare people who've eaten low-fat or low-carb diets.
Time and time again, studies that do this suggest that people who cut back on fats not only don't lose weight, they don't see other health benefits like a reduced risk of disease, either.
In contrast, people who eat lots of fats but curb their intake of refined carbs like sugary cereals, white bread, and white rice tend to see both of these gains.
In other words, the proof that sugar is linked with weight gain is in the pudding — quite literally.
For a large recent review of studies published in the journal The Lancet, scientists compared more than 135,000 people in 18 countries on either low-fat or low-carb diets. People on the low-fat diets were more likely to die from any cause; they were also at a greater risk of death from heart attacks and heart disease. By contrast, people on the low-carb plans had significantly lower risk of both of these outcomes.
The finding was so strong, the authors of the paper concluded, that “global dietary guidelines should be reconsidered,” they wrote.
There you have it. There’s no reason to say no to eating fat! There are many healthy fats you can enjoy, and the exciting news is that with fat you’ll stay fuller, longer. To learn more about keto, simply help us cover shipping and receive the Body Reboot book for free. Hurry, our free book offer won’t last long!
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