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Nutrition Tips & Strategies

January 8, 2012

Hunger And Your Diet: Facts To Know

If there’s one thing that many dieters struggle with as they go about the dieting process, hunger would definitely be it.  Feeling hungry can be one of the most troubling things if you are a dieter looking to lose weight because of the fact that it quickly becomes hard to focus on much else.

When you’re satisfied and not hungry, keeping your cravings under control isn’t all that difficult.  You just need to keep yourself busy and food will be out of mind.

But, when you have that physical sensation of hunger demanding your attention, it may feel like you can’t do anything else until you give in and obey what it’s asking for.

So this said, how do your food choices influence hunger?  There is a very clear connection between the foods you’re choosing to eat and how hungry you are throughout the day, so by making sure you understand this connection, you can feel confident that you’re doing everything possible to manage it.

Let’ s have a quick peak at the main things that you need to know about your food choices and the hunger level you experience on a day to day basis.

 

Hunger And Your Diet: Facts To Know on FitnessGuruSam.com, Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight LossThe first thing to assess is how protein rich foods will impact hunger.  Generally speaking, if there is one food that is going to calm your hunger pains quickly, this is it.  Protein is ‘king’ when it comes to hunger control, so if hunger does happen to be an issue for you, it would be a very wise move to make this the foundation of your diet plan.

If you make sure that you have a good amount of protein with each meal or snack that you consume, you shouldn’t have a problem battling hunger throughout the day.

 

Hunger And Your Diet: Facts To Know on FitnessGuruSam.com, Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight LossThe second type of food to consider is carbs.  Now, carbs, for the most part, are foods that will stroke your hunger. If you eat these, it’s highly likely that after eating them, you’re just going to want more.

The body is going to suffer from an increase to your blood sugar level and immediately begin to release insulin to help deal with this elevated level.

As that insulin moves the sugar from the blood stream, you’ll begin to suffer from a blood sugar low, when then only prompts you to eat more, you guessed it, carbs.

Now, the one exception to this is dietary fiber.  Foods that are very rich in dietary fiber will actually control your hunger levels better due to the fact that these don’t impact blood glucose levels nearly as much and secondly, they will add bulk to the diet plan.

So go for fiber rich sources of carbs and you’ll be far better off.

 

Hunger And Your Diet: Facts To Know on FitnessGuruSam.com, Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight LossFinally, the last type of food is fat rich foods.  Fat rich foods, like protein, are also great for controlling your hunger levels because they won’t have any impact on your blood sugar level.

That said, they’re better for long term hunger control as the satiety effects of fats won’t kick in immediately upon eating them.  Since fats take so long to digest in the body, the advantage to having them with your meal is that the meal will ‘stick to your bones’ longer.  You won’t feel as hungry as quickly after eating the meal, but you won’t feel any fuller while eating the meal.

It’s the long term impact that you’re going for here.

So there you have the main things to note about the three different types of foods that you are eating and their influence on hunger.  By structuring your diet full of lean proteins, fiber rich fruits and vegetables along with healthy fats, you can nip your hunger in the butt.


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January 1, 2012

Four Signals Your Diet Isn’t Right For You

Four Signals Your Diet Isn’t Right For You on FitnessGuruSam.com, Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight LossAs you move through the weight loss process, it’s important that you get a good diet in place that you not only can stick to with ease but that you actually enjoy as well.

One big mistake that some people end up making as they go about their routine is forcing themselves onto a diet plan that they can hardly tolerate.

If from day one your meal plan feels like torture, you likely don’t have to guess how long you’re actually going to stick with that plan.

Ideally you should be excited about the foods that you’re eating and the diet should leave you feeling better not worse.

True, there may be some hunger present when on a fat loss diet at times, but it should never be so unbearable that you can’t continue.

Let’s quickly run through four signs that would signify that your diet isn’t quite right for you and what you can do to help get it on the right track again.

 

The very first sign that your diet may not be right for you is if you find that you’re constantly starving. While some hunger is definitely understandable on a diet plan, if you’re always absolutely starved, that’s a sign that either your diet isn’t providing you with enough calories or alternatively, it’s not giving you the nutrition that you need.

Hunger is normal.  Feeling starved 24/7 is not.

 

Four Signals Your Diet Isn’t Right For You on FitnessGuruSam.com, Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight LossThe second sign that you may need a new diet plan is if you have no appetite.  Keep in mind that there is a difference between appetite and hunger.  Appetite refers to your desire to eat.  If you feel like eating is the last thing you want to do simply because you don’t enjoy any of the foods on your meal plan, you may want to rethink that diet.

You should still enjoy eating when on a diet.  If you don’t, then consider a different approach that offers a different variety of food choices.

With so many different diets available to choose from, you really don’t ‘have’ to eat in a specific manner to see optimal success.

 

Four Signals Your Diet Isn’t Right For You on FitnessGuruSam.com, Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight LossMoving along, the next sign that your diet might not be right for you is if your energy level is always low.  Some people do respond great to lower carb diets for instance, while others do miserably on them.

In that situation, they will cause them to grow extremely hungry and lack all energy.

In this situation, a higher carb diet would likely be a wiser decision.  It’ll make them feel more energetic and satisfied after each meal.

 

Four Signals Your Diet Isn’t Right For You on FitnessGuruSam.com, Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight LossFinally, the last signal that your diet may not be right for you is if food cravings are always high.  While the odd food craving definitely is normal, if you are constantly craving various foods, this could indicate that you aren’t eating enough of the foods that you do enjoy.

A good diet plan should also make room to include some of the foods that you naturally desire, so seek out one that does this.

So have a quick look over your diet.  Is it causing you any of these issues?


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December 25, 2011

Dessert Don’ts: Learn Which Desserts Aren’t As Healthy As You Think

If you’re attempting to decrease your body weight and firm up your figure, dessert is one thing that may not be entering the picture quite as much as normal.  Most people do realize that in order to lose weight, they are going to have to eliminate foods that are high in sugar, fat, as well as calories.

These will just take your calorie intake a little too high for optimal fat loss results and likely not offer you the most optimal nutrition either.

But, in your quest to satisfy your taste buds and still stick with your diet, you might seek out ‘healthier’ dessert options to turn to.  While there are some smart choices that you can have for dessert that won’t do all that much damage, if you’re not careful, you could be in for more calories than you bargained for.

Let’s take a quick look at some of the top dessert don’ts that you might be committing as you go about trying to be healthier.

 

Dessert Don’ts – Learn Which Desserts Aren’t As Healthy As You Think on FitnessGuruSam.com, Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight LossThe first treat that you might allow yourself if you are craving something sweet and salty is caramel popcorn or just regular microwave low fat popcorn.

While plain popcorn itself isn’t a bad option as it’s relatively low in calories and does offer up some fiber while being sugar free, when you add the caramel sauce to the mix, the same cannot be said.  Now you’ll be getting a hefty dose of sugar that will have you really upping your total calorie consumption.

If you opt for the pre-packaged microwave variety, even if it is low fat, you still will be taking in trans fats, which is a very bad thing.  All trans fats must be avoided as these can really put your health in jeopardy.

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September 7, 2011

7 Rules for Shrinking Your Belly Fat

Your belly fat is ruining your life – literally. It may look bad in the mirror and it may make your pants fit just a bit too tight. However, what it is really doing to you is causing an increased risk of developing conditions like heart disease and diabetes. The good news is that you can do something about it. How can you make your belly fat go away and get that toned, flat stomach you had when you were younger? It makes sense to make this your goal.

#1 – Take Fish Oil

Fish oil is one of the best sources of omega 3 fatty acids. It is these acids that can burn through your belly fat and help you to see improved health overall. Aim for six to ten grams per day or eat salmon or other fatty fish each day.

 

 

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