Appetite Control

Many of us are looking for ways to lose weight.  However, some people give up because they find they're hungry. When people change their eating habits one thing that comes to mind is appetite control.  Depending upon how you are changing what you're eating you could disturb hunger hormones.  Instead of creating a deficit that could cause you to feel hungry let's look a little deeper into weight loss and appetite.

For one, simply cutting calories of the same foods you eat is not enough.  That's because hunger hormones come into play, which causes many to feel hungry.  Researchers aren't entirely sure why that is, but one thought is to look at dietary quality.

Speaking of dietary quality, you may know that your stomach talks to your brain.  For example it lets your brain know when you're full. But, did you know that your adipose (fat) tissue also talks to your brain?  Essentially, your fat cells communicate via hormones which can have an impact on your appetite, hunger, calorie intake and biomarkers of cardiovascular and metabolic health. What's interesting is that your dietary pattern can affect how much of a particular hormone is produced by your fat tissue. 

Here are some things you can do to help your brain send messages that you are full:

• Consume a high intake of vegetables, fruit, whole grains, nuts, and legumes.
• Reduce your intake of sugar-sweetened drinks, red/processed meat, trans fat and sodium.
• Consume alcohol in moderation.

Over time, applying these tips can improve the hormone levels associated with communicating between your adipose tissue and your brain.  That would include leptin and adiponectin, and those affect your appetite, as well as chronic disease risk.

What exactly is leptin and adiponectin?  Your fat cells produce leptin, which regulates appetite and metabolism.  Unfortunately, when people become overweight or obese, they produce too much leptin and that leads to leptin resistance. That resistance can cause more hunger and also slow down your metabolism. Thankfully, improving your diet quality can lessen leptin resistance. 

Apiponectin is also produced by the fat cells.  It turns out that dietary quality can positively affect it too!  However, "obesity is associated with decreased secretion of adiponectin, which is the opposite of what you want." But, increased amounts have been shown to reduce the risk of diabetes, and improve how your body responds to insulin.

Now, let's take a look at food triggers.  At some time or another we all get cravings for things.  However, sometimes these cravings come on when we're not even hungry.  That's because we have smelled or seen food that looks delicious.  Interestingly, just the sight or smell can produce the following real biological signals:

• Saliva production
• Increase in stomach digestion
• Relaxed stomach muscles, which makes room for more food
• Increased stomach contractions to move food through your gut
• Surges in insulin that causes your blood sugar to decrease which makes you hungry

The good news in that these effects are only temporary - as long as you avoid the food you're craving.  Easier said than done though!  So, what are some ways we can avoid eating those foods we crave?  Here are a few strategies you can use.

• Stick to regular meal and snack times:  Your stomach actually comes to expect food at certain times.  If you graze all day then you are essentially teaching yourself to continually crave food all of the time.
• Eat a very high fiber diet:  Try to aim for 35 to 55 grams of fiber daily.  This will help decrease hunger and help with weight loss.  It is helpful to spread your intake throughout the day.  Please note you will want to increase your intake slowly and drink at least 8 glasses of water daily to avoid any GI discomfort.
• Eat protein:  For example, lean sources of protein like chicken, fish, and eggs having excellent staying power and can keep you feeling full longer.
• Flavor:  Strong flavors help with appetite control because it's easier to get our fill of them.
• Eat slowly:  Taking time to enjoy your food allows you to enjoy your food.  You will be able to take in the aroma, flavor and texture of your meal.  You need all of these things to feel satisfied.
• Be aware of triggers:  If you know that certain foods cause you to lose control then keep them out of sight, or better yet out of your home!
• Variety:  The more variety you have the more chances there are for you to overeat.  That's because our mind looks at them like a buffet, which triggers us to eat more.  Instead, limit your choices of high-calorie foods like cookies you keep, but feel free to have a lot of many different non-starchy vegetables like celery and cucumbers.
• Distract yourself:  The next time you are triggered try distracting yourself.  Doing this will push that craving our of your short-term memory.  You could call a friend, do a puzzle, go for a walk, or even drink a glass of water.
• Sleep:  We need 7 to 8 hours of sleep each night.  If you find that you aren't getting that if can affect your gut hormones and cause you to feel hungry.

Reference:  Health & Nutrition Letter, Tufts University, April 2017, VOL. 35, NO. 2, Mastering Appetite Control (pp. 4 & 5).

FODMAPS & Digestion

Right now about 35 million American suffer with irritable bowel syndrome or IBS.  Those afflicted with it are familiar with the chronic abdominal pain, diarrhea and/or constipation, nausea, bloating and excess gas.  Sadly, there is not a test for IBS. So, what can we do?

Traditionally, people with IBS stick to regular meals, avoid large meals, and decrease fatty, spicy, and gas-producing foods, along with reducing caffeine, carbonated beverages, and alcohol.  Although that's a good way to start, some people need more help. That means keeping a food journal to see if you can identify triggers, along with amounts, or even combinations of foods and drinks.

Research is showing that there may be another reason these symptoms are appearing.  It could be due to FODMAPS.  FODMAPS are foods that can provoke a digestive response causing IBS symptoms.  FODMAPS is an acronym - Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.  Essentially, they are short-chained fermentable carbohydrates that are poorly absorbed.  Two common FODMAPS are lactose from milk, and fructose from fruits, vegetables, and sweeteners.

When a person is lacking or simply does not have enough of an enzyme it interferes with proper digestion, meaning it either cannot be fully broken down or it is absorbed too slowly.  This causes water absorption in the gut, which allows bacteria to ferment these carbohydrates quickly in the large intestine.  The result - bloating, gas, abdominal pain and diarrhea or other bowel movement changes.

Studies are showing that following a low-FODMAP diet can help alleviate symptoms.  One study showed that 51% of those following this diet for 4 weeks had "significant improvements" in abdominal pain, as well as bloating compared to the control group.

If you're interested in trying a low-FODMAP diet it is implemented in two stages.  The first stage eliminates high-FODMAP foods for about 6 to 8 weeks.  Next, each type of FODMAP is reintroduced in a particular way to see just what the individual is able to tolerate.  The good news is that you may find only certain types of FODMAPS are bothersome, and you may even be able to tolerate a small amount of one or two higher FODMAP foods.

Though the FODMAP diet may not be for everyone it could help those who have tried other methods without much success.  Before starting you will want to consult with your doctor to talk about your concerns, and when necessary be referred to a dietitian.

Here are some examples of low-FODMAP swaps:

Oligosaccharides (Fructans, GOS - common in legumes)

High FODMAP: onion bulbs, wheat, rye, barley, broccoli, kidney beans

Low FODMAP: green onion tops, cornmeal, rice, quinoa, oats, bok choy

Dissacharides (Lactose)

High FODMAP: cow's milk, soft cheese like ricotta or cottage cheese

Low FODMAP: hard cheese like cheddar, Swiss or provolone

Monosaccharides (Excess fructose)

High FODMAP: apple, mango, watermelon, agave syrup, fruit juice concentrate

Low FODMAP: maple syrup, cane sugar in small amounts, corn syrup

Polyols

High FODMAP: cherries, peach, apricot, plum, sorbitol, erythritol

Low FODMAP: blueberries, orange, kiwi (limit to one serving), pure stevia

Reference: Health & Nutrition Letter, Tufts University, March 2017, VOL. 35, NO. 1, Foods to Soothe Digestive Woes (pp.1 &3).

Updated Maintenance Program!

Congratulations, you’ve reached your goal! Now what?

At the center we teach you how to eat to lose weight, and we teach you how to eat to maintain your weight.  We wanted to share with you a program we have updated, which is our Maintenance Program.  We encourage our clients to sign up for this program because that’s where you learn how to keep the weight off you’ve lost.  That said, we've decided to include a component that will further your success by incorporating specific behavioral strategies and tips to ensure you maintain your new healthy body weight.

 Your Maintenance Program Includes:
* Monthly one-on-one appointment
* Monthly weigh-in
* Meal Plan
* Behavioral Component – Tips & Strategies
* Assignment

Please ask us about it or better yet schedule your appointment today!