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Have you ever said — “If I could keep my appetite in check, I could follow my plan.”
Even though we know it’s not only physical hunger that drives our desire to eat, years of starvation diet methods make us keenly aware of that gnawing growl in our stomach. There are many over-the-counter remedies as well as a lot of home-spun options – an extra glass of water, something with vinegar, coffee, certain spices, etc.
The absolute best appetite suppressant is mindset and taking control of where your thoughts wander off to. Allowing ourselves to focus and ruminate on food all day won’t help. Redirecting our thoughts and choosing to focus on other options and interests is a good place to start.
An incredibly good appetite suppressant is getting appropriate protein for your body and activity level. Protein takes longer for the body to break down so it maintains satiety longer, and it’s the only macronutrient we cannot store nor create within us. Our liver will make the glucose we need, and Lord knows we’re good at creating fat on our bodies, but protein has to be ingested consistently.
My mother used to remind me (okay, nag me) to get enough protein. In my low-fat days, it seemed a no-brainer to both avoid fat and cut calories by not eating as much protein. Many carbohydrates have no fat, so it was just easier to pile them on. Should have worked, but it left me tired, hungry, and cranky. A bowl of cereal in the morning – even the good high-fiber kind – left me starving an hour later. Pasta was filling (and cheap for grad school), so I’d prepare a serving, throw some vegetables over it, and top it with homemade marinara. It was filling for the first hour, but the crash was close on its heels. I thought that starving feeling indicated I was burning fat, and perhaps it was — until my body demanded food. A ravenous body goes into hyperdrive to try to find satisfaction. That’s both “hangry” and binge-worthy.
Turns out Mom was right. When I get an adequate amount of protein, I tend to eat less overall. Now, I’m not talking about the super high-protein diet bodybuilders use – clearly, I’m not a bodybuilder. I’m talking about the adequate amount you need, and that can be different for everyone. We have to find the nutritional balance that works for our bodies.
Adequate amounts depend on where you are in life, activity level, and health, but our need for protein can drive us to eat more as we’re seeking the nutrients we need. If it’s a food higher in carbs but has a little protein, it will take more of it to satisfy the need for nutrients available only from the protein. See why we could be eating more and still not be satisfied? It was news to me.
Carbohydrates are easy, transportable, and often lower in calories, but we need more of them to satisfy. The more nutrient-dense protein will satisfy us faster and maintain that satiety longer, which keeps our appetite in check. See how that works?
When I learned what was most effective and efficient for my body, it changed my life. I now understand what will keep me satisfied and why, so I can plan my nutrition accordingly. If you’d like to find what will most efficiently work for you, book a call with me. There’s no need to starve and struggle. We can get you where you want to go.
