A Safer Way to Diet

Many people wonder how they can lose weight without feeling hungry. These same people feel they need to take hunger suppressing diet drugs, but there is a safer and less expensive way. There are more satisfying ways to curb your hunger, the natural way.

• Make time for breakfast - yes, breakfast, if you have read my other posts, you will know that breakfast is the most important meal of the day. Did you know that it can also prevent nightly cravings? Many of us consume most of our calories at the end of a long day. But, research has shown those who start the day with a healthy, calorie-rich meal, will consume 5% less calories throughout the day. You will not starve yourself and you can actually be 10 pounds lighter in a year!
• Think low-calorie and nutrient rich - start by smart snacking. By snacking on fruits, veggies or sweet potatoes, you can actually suppress the hunger hormone. Low-calorie, nutrient-rich foods will make you feel satiated on a lot fewer calories. So, stay away from the potato chips!
• Take a deep breath - yes, a deep breath. Stress causes the body to produce cortisol, which then creates a resistance to leptin, a hormone that helps you feel full. By simply breathing, you can reduce stress and keep yourself feeling full longer. Try a breathing technique, where you release tension from your body by exhaling for a count of five, letting your shoulders slump as you breathe out. Then count to five as you inhale gently and fully, down through your lungs and into your belly. Hold for a count of four, exhale and repeat the process. Continue this technique throughout the day at different intervals and reduce your stress.
• Don’t skip your complex carbs - By including sweet potatoes, apples and even lentils to your diet, you can lose weight in just weeks. People who consume fiber-rich, complex-carbohydrate foods will most likely lose more than 2 pounds in five weeks. These foods are low in glycemic levels and will not cause your blood sugars to spike, therefore making you feel full longer.
• Don’t rule out potatoes - yes, you can eat white potatoes. White potatoes contain a natural resistant starch. This type of starch will act like a fiber once it hits your digestive system. This will in turn cause you to feel full longer while keeping your blood sugar level after a meal and may even reduce body fat. Cooling the potatoes will double the amount of starch, so it is just fine to enjoy your potato salad and fit into your skinny jeans, too.
• Don’t dismiss vanilla - it is not just for potpourri or decorative candles, it can also curb your appetite. The scent of vanilla releases neuropeptides, which then send signals to your brain making you feel full. Any vanilla scent will do, from extract to body lotions to candles. Enjoy the scent and lose weight.
• How about a dash of air with your meal - Professor Barbara Rolls, PhD, discovered that those who drank smoothies and other blended drinks for at least twice as long as necessary, ate 12% less and felt fuller than people who drank beverages blended for a shorter period of time. Dr. Rolls, a published author and Gunthrie Chair of Nutrition at Penn State, claims that the increased air in the longer-blended drinks made the people feel fuller.

Now you can feel full the natural way.

Until next time,

Dr. Mommy