by Michael Roussell

A major issue with dieting is dealing with feeling hungry. Losing weight has a large mental component to it and dealing with hunger is a major road block for many people. The inability to deal with hunger while dieting can be one of the biggest reasons why many people fail on their diets. They can’t deal with the hunger and thus end up snacking and eating foods not on their plan. This leads to consuming too many calories and no weight loss.

Fortunately there are several things that you can do to help harness your hunger pangs so that you can stay in a caloric deficit and continue to lose weight. How do we do this? Just trick your body into thinking that it is full and that it is eating more food/calories than it really is.

The first thing you can do it eat more green leafy (spinach, kale, lettuce) and/or fibrous vegetables (broccoli, asparagus, brussels sprouts, etc). These kinds of vegetables have a lot of ‘bulk’ to them but not a lot of calories. A lot of the bulk is actually just extra water within the vegetables. This means you can eat a lot more food without consuming extra calories. You actually trick your body in two different ways. The first is visually. There is a big difference from a psychological perspective when you sit down to eat a plate overflowing with food vs. a plate that just has a few pieces scattered on it.

The second trick occurs in your stomach. Your stomach has stretch receptors that signal the brain, letting it know your stomach is full and that you should stop eating. These receptors don’t sense calories, they sense volume. Eating lots of green leafy and fibrous vegetables will activate these stretch receptors and you’ll feel full even on fewer calories.

The next ‘eat less feel full’ strategy is to eat protein with every meal. Protein does a couple different things to make your body feel fuller. First, eating protein does not cause a blood sugar roller coaster as with eating carbohydrates. Eating lots of carbohydrates will cause your blood sugar to rise and then fall. The fall in blood sugar will signal your brain that you need to eat – this especially occurs when eating white processed carbs.

Protein also stimulates the release of a compound called CCK (Cholecystokinin). CCK is a satiety peptide hormone that when released can interact with your nervous system to signal your brain that you have had enough to eat.

As you can see these two simple strategies – eat more green leafy vegetables and consume protein at every meal are very simple but they have complex biological and biochemical repercussions which signal your body that you have had enough to eat. Controlling hunger is key and these dietary ‘hacks’ will help you maximize satiety while dieting, control hunger, and lose weight.

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Mike Roussell is an author and nutrition doctoral student at Pennsylvania State University. Mike writings can be found in Men’s Health and Men’s Fitness and Ironman Magazines in addition to the internet’s largest bodybuilding and fitness website – T-Nation.com. Learn more at http://www.warpspeedfatloss.com/

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Today’s guest blog post was written by Mike Roussell

Carbohydrates play an important role in any fat loss diet. You need them to help you recover from your workouts but you need to limit them so that they don’t inhibit your fat loss. So what is the right balance of carbohydrates in your diet? When you eat carbs and what kind of carbs you eat depends on your body type and the time of day. Let’s look at this idea a little more closely.

The degree in which your body does not ‘handle’ carbohydrates well is known in sciency terms as insulin resistance. While there are many factors that impact insulin resistance; the most important is your body fat. Lots of Visceral body fat (the kind that sits inside your gut surrounding your organs) leads to increased insulin resistance. The greater your insulin resistance the worse your body is at processing carbohydrates.

The best way to deal with insulin resistance from a dietary standpoint is to use lower impact carbohydrates. The ‘impact’ of a carbohydrate is the level in which it effects your blood sugar levels. This can be measured in terms of ‘glycemic load’ (higher glycemic load leads to greater effect on your blood sugar levels). One of the world’s top glycemic load researchers, David Ludwig, discovered in one of his research studies published in the Journal of the American Medical Association that people with insulin resistance lost more weight when they were on a low glycemic load diet vs. a low fat diet.

Low glycemic load diets are typically lower total carbohydrates and higher in protein and fat than a typical low fat diet. This is the perfect kind of diet for weight loss. You can easily eat this way by switching out rice, pasta, potatoes, breads, etc for spinach, broccoli, tomatoes, green beans, chick peas, etc. These are the kinds of carbs that you want to focus on eating throughout the day as they are low in total carbohydrates and sugars but higher in fiber.

While low ‘impact’ carbs are important for controlling insulin levels and increasing your rate of fat loss, fast acting carbs are also an important part of a fat loss diet. A 2006 study published in the European Journal of Applied Physiology showed that when people drank a sugary shake during their workout over the course of 12 weeks, they lost just as much weight as the ones that did not drink anything. Carbohydrates during your workout will allow you to train harder, burning more calories, and thus losing more fat. Fast acting carbs during your workout will also allow you to recover from your workouts faster, allowing you to continue training hard and losing weight fast.

The final important point that needs to be made is that when low carbohydrate diets are compared to low fat diets, the people on low carb diets consistently lose more weight after 6 months on the diet and they do not need to focus on cutting calories – they just eat however much they want. People on low fat diets need to focus on restricting calories and they don’t lose as much weight. Which diet would you rather be on?

If you are truly serious about losing weight as fast as possible then you need to adopt a low carb approach during the day but allow for a fast acting carb workout shake when you train.

About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit WarpSpeedFatLoss.com. Mike Roussell is a nutrition doctoral student at the Pennsylvania State University. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.