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health:dieting

Most Effective Dieting Techniques to Lose Weight

Intermittent Fasting

Daily intermittent fasting is very effective. You only eat in an 8 hour window, and especially not too late, like 2-3 hours before bed. Not eating late will help maintain your circadian rhythm.

After your body uses up available glucose (glycogen), your body will begin to enter ketosis. If you never fast, your body is very inefficient at burning fat, and you will feel weak. After “working out” your body's ability to use fat for fuel, you won't feel as weak during fasting periods.

Tips to Make Intermittent Fasting Easier

Coffee helps curb hunger, so you can skip breakfast and drink plain black coffee. I drink one cup of cold brew every morning. You can also keep from being hungry towards the very end of your fast by exercising. At least for me, I seem to not be hungry while cycling or running. I fast from 16 to 20 hours a day.

In general, if you are not bored, if you are busy with projects, it will be a lot easier to maintain your fast. You'll likely be too busy to notice you are hungry.

Extending the Ketogenic State

Other ways to be in ketosis is to eat a ketogenic diet.

You can try extending your daily ketosis by having your first meal be mostly fat. A small first meal keeps you from crashing, as a large meal will have all your energy going towards digestion. It's also good timing for your supplements, as most supplements require fat for absorption.

High Fiber Helps in Feeling Full with Less Calories

Also beneficial for weight loss, is a fiber supplement (read the link as the details are important).

Aside from many other health benefit of fiber, it helps to reduce the calorie density of the food you are consuming:
https://www.mangomannutrition.com/calorie-density-plant-based-diets
https://www.forksoverknives.com/the-calorie-density-approach-to-nutrition-and-lifelong-weight-management

By reducing the calorie density, you will feel full after consuming less calories.

High Fiber Keeps You From Crashing and Having Sugar Cravings

Another benefit of eating high-fiber foods, or supplementing with fiber, is that you will have a lesser glycemic response. Your digestive system will take more time in absorbing the calories, giving you steady energy. Steady energy will offset sugar cravings.

Nutrition Hypothesis

I have a hypothesis that hunger levels may be partly dependent on satisfying needs for nutrition, such as vitamins and minerals and phytonutrients, and not just the amount of energy intake. If you eat foods that are high in carbs, but low in nutrients, you will remain hungry until your nutrient requirements are satisfied. Thus, the hunger you feel while consuming high carb low nutrient foods will lead to the consumption of more carbs than you need, which leads to weight gain.

Aside from eating healthy, one way to increase the nutrient to calorie ratio of your food intake, is with dietary supplements.

Your Hunger is Actually Thirst

There are times where you may confuse hunger with thirst. There are times when plain water just doesn't seem at all appetizing, until you squeeze some lime or lemon juice into it. That can make all the difference in turning water into a satiating drink.

Losing Weight Doesn't Have to be Hard

If you follow all these steps, it's super easy to lose weight. Hard is not fasting, eating lots of meals throughout the day, and just trying to cut down calories. When you eat after a fast, the food is so delicious and it is well worth the wait to have it. It is living in the best sense. Eat slowly and relish in every bite. Have as much as you want, just don't eat so much your belly hurts!

health/dieting.txt · Last modified: 2019/10/05 02:22 by marcos