Are you eating low-fat foods and always hungry? We’ve all been told for years that eating fewer calories and low-fat foods and exercising will lead to losing weight, right? However, it’s not happening! For a lot of people this advice is failing. Let’s look at what this type of diet leads us to.
When you eat low-calorie foods and low-fat foods, you are typically eating processed foods with artificial sweeteners. Consider low-fat flavored yogurt — a typical recommended food for such a diet.
To make this a “light” product, the fat has been taken from the milk and they have added aspartame to artificially sweeten the yogurt. First of all, when you take out the fat calories from the milk, the natural sugar/carbohydrate calories in the milk goes up which increases the glycemic index of the product. This increases the insulin surge that you get inside your body when you eat this product. Also, when you eat something with an artificial sweetener, you also get an insulin surge inside your body because your tongue tastes sweet and sends a message to your brain to increase insulin. But, there is no sugar there to digest so you have extra insulin which makes you more hungry. These surges of insulin make you more hungry and then you…eat more food. Then, it all comes down to willpower and “starving” yourself.
The problem is that this advice doesn’t work, at least not for most people over the long term. More of us than ever are obese and unhealthy, despite the marketing campaigns for calorie balance and low-fat and low-sugar products by the government, nutrition organizations, the healthcare professions, and the food industry.
But is it actually overeating that makes us fat, or is it our fatness that makes us overeat? When we “starve” ourselves of calories or skip meals, our body goes into starvation mode and takes the calories that we eat and stores them as fat cells. It’s a self-preservation mode. Then, there are fewer calories for energy in the bloodstream and we are hungrier. We get hungrier because we’re getting fatter.
David S. Ludwig (a professor of pediatrics at Harvard Medical School) and Mark I. Friedman (vice president of research at the Nutrition Science Initiative) reviewed a recent JAMA (The Journal of the American Medical Association) article published:
According to this alternative view, factors in the environment have triggered fat cells in our bodies to take in and store excessive amounts of glucose and other calorie-rich compounds. Since fewer calories are available to fuel metabolism, the brain tells the body to increase calorie intake (we feel hungry) and save energy (our metabolism slows down). Eating more solves this problem temporarily but also accelerates weight gain. Cutting calories reverses the weight gain for a short while, making us think we have control over our body weight, but predictably increases hunger and slows metabolism even more.
“Increasing Adiposity Consequence or Cause of Overeating” JAMA. Published online May 16, 2014. doi:10.1001/jama.2014.4133
We need to help people avoid eating too much highly processed food loaded with rapidly digesting carbohydrates and focus on food quality rather than calorie quantity. Eating high quality foods would limit insulin surges and naturally decrease the volume of foods a person takes in and thus result in weight loss and overall increase in health.
So the answer is whole, unprocessed foods. This means, preparing meals at home with real foods. Let the All Cooked Up coaches show you how.by