This proves my experience. 11 weeks on keto and intermittent fasting (I.F.). Max 30g carbs per day (no refined carbs, all from plant foods). I don't eat breakfast any longer (I.F.). I sometimes don't get hungry until 2pm after eating my last meal the night prior at 6-7pm. If anyone is thinking of doing keto + I.F., once you break through the carb addiction and get "fat-adapted" the reward is your hunger goes away and during the fast, ketosis kicks in hard and your body uses stored fat for its fuel. 35 pounds gone in this 11 week experiment. Another tip, it helps to understand that the big food companies are seriously like drug dealers. They hire "food scientists' to make food irresistible and prey on our brain chemistry to addict us to their products, all in the name of profits. So use that victimization as leverage as you start to kick your carb lifestyle. I want an anti-carb revolution to occur in our country. I'm tired of seeing us all so unhealthy. It's sad.
True for many people, but not me. Everyone is different. Carb cravings never went away and i was always hungry even 9 weeks into the diet; Although, this very well could potentially be due to not properly absorbing my fats, even with taking digestive enzymes because I do not have a gallbladder.
@@benz1378 Do some reading on how badly grains mess up many people’s systems. Rice - brown or white- has a huge impact on insulin and blood glucose. You may be the one who finds damage down the road. So many people have healed all their cardiac and metabolic problems by avoiding high carbs of any kind.
This is my experience too. As soon as I started viewing certain foods as addictive substances it became much easier. Low carb and no sugar keeps hunger in check and reducing calories becomes relatively easy. Don't eat breakfast anymore and occasionally skip lunch too.
I’m almost 3 weeks in and down at least 10lbs. Same experience as you. I finally feel in control of my appetite. I don’t feel like I’m gonna die if I miss a meal or delay eating. It’s crazy empowering!
I’ve been keto-ish and IF for almost a year now and I’ve lost 90 lbs. And I’m frequently hungry. I think I heard this from Dr. Fung, but I’ve learned to consider my hunger as part of the side effects of the treatment for my disease, which was obesity. I don’t want that disease to come back, so I tolerate the side effects of the treatment. If you were doing chemotherapy for cancer, you wouldn’t stop just because of the side effects. Same, same.
You won’t defeat hunger. You will cave eventually. You might need to up your fat intake and do more exercise that doesn’t induce hunger eg walking, standing.
I first noticed that I wasn't a fan of having breakfast in the morning during my senior year in high school and it continued through college and beyond. I felt full the following day whether I had dinner or not the night before. This has bothered me before because the media has bombarded us with how important breakfast was. Throughout the years, on and off I tried so many times to have breakfast but failed miserably. Then one day I just stop trying and just follow what my body was telling me. Eat my first meal when I got hungry. So basically, I was doing fasting way before it became mainstream. On average I was fasting for 14 hours daily for over 30 years (I'm now 57 years old). But like everyone else back in the days, I was following the SAD. On average, I gained about a pound a year (I gained about 30 pounds and 3" on my waistline in 30 years). Three years ago, I started eating healthy by following the LCHF diet. My LC intake wasn't low enough to be called keto. Basically, I just eliminated all processed grains and sugary drinks. The first year, I dropped the 30 lbs and 3" on my waistline. The reason I tried having breakfast in the morning because I was worried that someday I might get stomach ulcers if I continued this bad habit, well at least I thought it's bad not to eat breakfast in the morning. Fast forward to today, looking back, I didn't develop stomach ulcers. It's quite the opposite. The fasting that I did unknowing through the years made my digestive strong. I don't remember having stomach issues like stomach ache or bloating considering I wasn't a picky eater. Also when I get hunger pangs, it was very very mild. It was so easy for me to push my first meal later.
Yeah, the easiest way for me to lose weight besides cutting carbs was skipping breakfast or not eating at all. This is because fasting seems to decrease hunger hormones. I've also noticed that I get really hungry _when_ I eat. I think this has to do with either ghrelin or leptin.
@Papa F Jose I like to take a long walk late-morning (like 11am) on weekends, which is about the time I might feel like eating. This is an almost free way to extend my fasting period, because it make the hunger go away. Also, it's good to get the sun and air. It also makes it fairly easy to simply not eat on the weekend, as it gets me over the hump. From there, I can decide to go a couple more days (so my extended fasts tend to start after Friday dinner.)
When I go for a hard workout, like running fast and hard my hunger disappeared. After the run I was so exhausted, that it seemed my body put all its blood (with its healing energy) out of my digestive system into my muscles. I slept really well that night too.
The next generation of smart watches with glucose monitoring are going to be a game changer. People will be able to see in real time the effects of diet and movement. How unhealthy processed foods and refined carbs are, how unnecessary most of the pills are and how easy it is to improve. Can’t wait.
I don’t think we’re going to get smart watches with glucose monitoring, barring a big improvement in measurement technology. I was diagnosed a type 1 diabetic in 1970 and almost every promised improvement in any aspect of treating diabetes has failed to pan out. CGMs aren’t cheap and not all of the current ones are reliable. I’d love to have a smart watch that monitors my glucose accurately and cheaply, but I don’t think it will happen.
@@markiangooley of course it will happen in the future. As long as it’s not a time machine, human teleporter or a vehicle that’s faster than light, then it’s possible.
Six months ago my glucose was 136 and my A1C was 6.9 - that was using diabetic RXs, but a crappy diet. Felt horrible most of the time. This week, just got my blood work redone: Glucose 98, A1C 5.4 - no RXs, just Keto/I.F./Supplementation. Turning 62 tomorrow, feel like I'm 50! Waiting on cholesterol readings! Big pharma lost a customer!
This is interesting and confirms what I recently did! 7 days ago I purchased a CGM to help me see what’s going with my blood sugar cause I lost the zeal to monitor using finger sticks. The CGM affords the opportunity to see relatively what’s going on after meals. While I am not diabetic, I have issues with insulin resistance. I eat a LCHF diet, but due to work stressors stress and me being drastic in my diet I started losing hair so I backed off. Now I’m back to incorporating IF and hope my body will accept this approach and allow me to break the state of being insulin resistance.
this feeling is overwhelming I still don't know how to prevent it ,very unpleasant ,sudden event.Sometimes I eat two full choc and I'm still not satisfied .After a while I have pangs of conscience
Weird coincidence: Just finished resistance training. Having a high-protein, high-fiber meal. I've started eating more protein than the "moderate" suggestions. That means I'm eating less fat and the same very small amount of net carbs.
Habits, like feeling we MUST eat at a certain time or responding to one of those " feeling a little peckish " moments by wandering off to the fridge rather than telling that little voice in our heads to shut up can be very hard to break and we can also think we're hungry when we are in fact just thirsty. Try a glass of water before reaching for the keto " snacks " ! Every calorie counts ! ... We ideally want our calories to come from foodstuffs with some of the highest possible nutrient densities so that we don't have cravings ( which many people try to satisfy with high-carb/low-nutrient junk ) due to nutrient deficiencies. Rhetorical question > Which is better, 2,000 calories from refined granulated sugar or 2,000 calories from organic cow / sheep / pig / chicken Liver !? Which one is more likely to leave us malnourished !?
I made the choice to switch out my candy for beef liver from carnivore Aurelius. I made it 4 hours with no food or hunger and mine has been insane since falling back into fast food addiction.
If I have too much protein, it will be converted to glucose in the liver. Gluconeogenesis…. Some suggest 1 gram per Kilogram of ideal body weight, which seems rather high to me. Others suggest 20 grams. I don’t know what is best, but in the book Eat like the Animals, they say that eating healthy fats and protein together will help us to determine how much we each need. They maintain that our hunger will disappear once we have enough of this combination of food. I have tried this and it seems to work…!! Protein will raise the glucose level a little, and fats hardly at all, so that we will all be able to walk past all of those Treats and Pastries in the coffee shop without starting to SALIVATE…!!
Q: How do you know when you are hungry? A: Your blood glucose drops below 70 or your personal threshold. You sense you're hungry when your blood glucose dips and your liver glycogen is depleted and you're not actively experiencing gluconeogenesis such as during a workout or other activity.
Continuous glucose monitors are expensive here in nz. 90 dollars every two weeks. I tried 2 and it was very interesting but I can't afford that sort of money 😕
Interesting. I do a 3 test a day glucose check once a month to see where things are at. Eat about 30-50 grams of carbs per day generically. Typical fasting glucose will be on the order of 105. My pre-dinner meal (after eating a meal at lunch - don't eat breakfast) will be on the order of 100. One hour post dinner meal will be no more than 110 typically and sometime only back to 105. However, here is the kicker, my A1C has not ever been measured over 5.3 for the past 4 months in 2021. Started 30-50 grams a day of carbs in Sept 2020.
The key to controlling hunger is to limit carb intake (to lower insulin peaks and dips) and to limit the number of times you eat (to, again, lower insulin peaks and dips). When I was portioning out my meals to some 300 calorie low-fat breakfast, a 150 calorie snack at 9:00, a noon lunch of 400 calories, a dinner of 600 calories, and a post- or pre-dinner snack of 150 calories AND DOING THAT EVERY DAY EXCEPT FOR CHEAT DAYS I was miserable and hungry all day and didn't even lose that much weight. When I switched to keto and intermittent fasting, I can just have a 1,000 calorie dinner, fast for 48 hours, have a 1500 calorie dinner, fast for 24 hours, pig out at a work social for 2,500 calories, fast for 48 hours, and lose so much more weight and be so much more satisfied.
@@erick7brian Protein still triggers an insulin response -- not as bad as carbohydrates, but still significantly more than fat -- and more importantly it also blocks autophagy. Most adults already get enough protein in their diet, so unless you plan to take up weighlifting you should not be increasing the protein content of your diet. Alternatively, you could also just do alternate day fasting to cut your protein intake naturally.
@@azamthegreat I am absolutely saying that. I'm in fact doing that right now, I am on hour 47 of 48 and will be breaking my fast with a Greek Salad with two large planks of salmon.
Boredom increases hunger exercise can turn off hunger. Mild exercise at the start of a fast and when hunger starts to peak can keep you from looking for snacks. Only really works on a ketogenic diet, on a high carb diet you can faint during exercise.
Once you eliminate most or all sugar, starch, grains and fruit hunger becomes moot. I still get hungry late at night sometimes but its more because of a longterm lifestyle of staying up late and eating snacks than it is actual hunger. Its about addiction issues and boredom at that point.
@@maltheopia Exactly. When you get over that "hump" the idea of food becomes an aesthetic one. The natural drive to eat seems to go away. I start "missing" food days later (if I stay away from it.)
Diets fail because......we wont deal with the addiction. Count calories for addiction? Exercise for addiction? Micros and Macros managed for addiction? Supplements for addiction? NOPE...none. or Hide from it and hope your phone APP gets you motivated.... ADDICTION....no gadget or app for that
Marty Kendall, Optimizing Nutrition, runs classes called Data Driven Fasting that utilize a drop in blood glucose to drive eating patterns. BTW, Dr. Ted Naiman has consulted with Marty.
@@redhotz21 Yes, just decreases in blood glucose. They first establish a baseline against which future blood glucose decreases below the baseline signaling you can then eat. The baseline is lowered over time. Say your baseline is 87 mg/Dl then you would wait until it drops say to 85 mg/Dl before eating.
I've had so many wonderful results from keto but the transformation result is hunger/appetite control. This is a VERY important study. How did they calculate GI of mixed meals?
I have a prescription for the Freestyle Libre sensors, but my insurance doesn't cover it, is there a way to slam the insurance companies to start paying for these devices? $125 month is too steep for my budget.
major mistake in the video at 6:42, he says the high protein and high fibre have the lowest Kj intake over 24hrs, but the table shows the lowest is actually the high carb option at 2189 vs 2231 for high protein
Being hungry sucks, that's why "diets" fail. Doing Keto/I.F./supplementation has brought my glucose down from 136 to 98! A1C down from 6.9 to 5.4 now! I rarely feel hungry. Big pharma just lost a customer!
I don't get hungry eating low carb, high fat meals. I eat 2 meals per day. I do intermittent fasting for 18 hours between my second meal and my first meal the next day. Your body metabolizes the carbs into sugar. You get hungry because of the sugar. Your body is using the sugar for energy. On a low carb high fat diet, your body is using the fat for energy. If you don't eat high carbs or high sugar, you won't get hungry. Any diet that promotes eating high carbs or high sugar will fail. In 6 months of being on a low carb, high fat diet, I have lost 30 pounds. I am wearing jeans that I have not worn in over 5 years.
on day 4 of my fast, i do eat once a week a OMAD, sometimes twice now, no hunger at all 80% or more good fat is key when refeeding, almost no carbs and mostly protein from remaining % also nutrient dense foods have to be in there
this study is very interesting… but still i think it doesn’t find a solution to the very main big problem for those who are in a calorie deficit… how to control hunger? actually… if i count for my calories troughout the day, and i stick to what i have to eat… i’m not hungry 2/3 hours after my meal, blood glucose spikes or dip…. i’m hungry just when i finished my meal! as soon as i finished my last bite… i’m already thinking to the next meal that i’m going to have!! maybe the solution is just this… if you wanna stay lean and wanna be in a calorie deficit… YOU WILL BE HUNGRY!! NO MATTER WHAT!! 😔
Water has no calories and no glucose therefore if that is all that I am having, there will not be a sudden change in my glucose level. It will start to go down more, when I have used up my glycogen stores after about 17 hours of fasting, and at that time short chain fatty acids will start to be released from the brown fat cells as triglycerides, to provide an alternative energy source. When that happens, it is possible to manage with what might be regarded as extremely low glucose levels and still not feel hungry...!! If I had been told that I had cancer, I would be trying to keep my Glucose/Ketone index to around 1 for as much of the time as possible for a while.... But that needs careful monitoring by a Physician who understands all of these processes. Trying it on a DIY basis is not advised.
I have been doing Keto since Dec 2019 am only 10 lbs from goal weight had been eating two meals a day fasting 16/8 went to eating breakfast and dinner for a few weeks now have been 0mad the last ten days a lot easier than I thought; the need to eat is mostly in my head the hunger goes away if I ignore it have a drink of water or tea usually don't get hungry until I start cooking tried fasting longer but have Type 2 and my blood sugar bottoms out at about 26 hours, Carbs spike my blood sugar quite badly I mostly eat leafy greens for fibre, onions, cauliflower carrots broccoli mushrooms are not too bad have a little at each meal to make the plate lok full, The Hunger is easy to control just think of something else and it will pass, I find I drink more on this one meal plan which is probable a good thing.
Just mainly avoid pizza, burgers, fries and soda. It will give you a good head start. And then you can start modifying your food consumption with the habit of never having the mentioned food.
The high sugar meal (glucose test) was 200 calories less than any of the other meals! Of course they would get hungry earlier and eat more at their next meal! I am surprised that after the high sugar meal only 72-135 more calories were consumed. The high sugar meal also had the lowest 24hr energy intake. Is there an explanation for that? I haven't read the entire study but based on the data presented here, there is no statistics, so hard to know if any of these differences are significant.
You gotta keep your day so busy that it's almost impossible to make time to eat. When you go to work don't take a lunch or if you're not discipline don't take money either. Try to work overtime. Workout either before work or after or both. Find chores to do around the house. Find outdoor activities you enjoy to do that gets you moving. I get the hungriest when I'm bored and or sitting around doing nothing. Your day gotta be so filled with activities you almost forget to eat. Sleep at least 8 hrs and your day is filled. I've lost alot of weight and kept it off.
Alternatively, eat foods that mean you're not hungry. Teach your brain that it's OK to relax, doing nothing doesn't mean you are bored. We are developing a society that cannot just 'be', it has to be doing, eating, watching, listening. That is not mentally healthy and does not bode well for the future.
I think it's an extremely powerful tool. The problem is is the only way you can get one is if you are diabetic and get a prescription.. I'm not diabetic therefore this very powerful tool is not something I'll probably ever see. To be able to get one to measure your tolerances it just seems like a no-brainer.
Thanks for sharing your info :) could you possibly make something about ghrelin regulation and if there are any natural remedies to reduce ghrelin production?
There must be a handbook for nutrition researchers on how to sabotage any possible good outcome for IF&keto. Like: -do not distinguish between net carbs and fibres; -always test high fat with high carbohydrates; -call 40% carb a "low carb" diet; -force feed participants with isocaloric quantities; -never ask participants how do they feel; -use the least effective IF strategy, the alternate day fasting; -never take a holistic look at the topic. Do IF with high carb diet, without resistance training, without stress management. -put in one bag healthy people, insulin resistant, prediabetics, overweight, obese and look for a "one size fits all" solution.
I'm trying to gain weight at this time. I lost some weight in December due to stress and having a cold. I'm trying to get back to a BMI of 19.5. Currently, my BMI is around 18.5. At my height, a point on the BMI is about 5 pounds. It's hard not to rely on carbs to gain weight. I find that the combination of high fat/high carbohydrate type foods cause me to have more hunger. A food that just high in carbohydrates or high in fat is fine. A food with both for example more dessert type foods cause me to feel very hungry. The problem is the next day, I don't feel like eating and I don't gain weight overall.
I found this video to be a thought provoking presentation, so thanks Bret! I'm not surprised high protein, high fibre looks most effective at curbing blood sugar dips. Not only are they great for satiety but the more you eat them the less interested you are in food 😂🤣😂 On a more serious note, my personal journey at the moment is trying to discover how little of the yummy stuff (carbs and fats) I can eat and be satisfied with.
if the price for a good CGM i was at a good level I would gladly use one. Also I believe a doctor has to prescribe it and doesn't insurance push back and deny coverage unless the patient is at a dangerous a1c level ?
Was there sugar (sucrose, fructose) in the HF-meal? Or what carbs was it? Unfortunatelly, the study is behind a paywall, so it's nothing for normal mortals like me... :-)
Ingredient quantity always refers to the pre-cooked weight. 80 grams of meat will not have 80 grams of protein though; different cuts of meat have different ratios of protein and fat.
Been on calorie deficit and IF for two years, high carbs is the only one that ruin my hunger (even when I consume high sugars for 2-3 weeks my hunger don't change) hmmm!
Diets high in non starchy plant can help with satiety partly due to their rich fibre and water content. Using AVC has also been found to reduce appetite too.
Sir, i agree with everything you said 99.9% except one thing. When you said "High carb, low fat meals specifically designed to increase your hunger. That was not the intention but that was the result". Sorry but you are absolutely wrong there, sir. That WAS the intention. It would take hours with undisputed evidence to why i am saying that, and i cannot do that, but please know that this was the intention all along. To make money, and feed billions that are growing into 8 billion after only 100 years they were quarter that number. It was meant to be exactly that way, cheap food, looks so good, subdue hunger for a very short time but increase your addiction by shooting your blood sugar up the roof instantly, and shorten your lifespan. Also does "wonders" to your mental health...it was magic for so many people that wanted uncanny profit and control over the masses, and it's working! Never think it was by chance, or an accident. That's dangerous.
Well, I tried Freestyle Libre and unless your are diabetic, it's a piece of cr*p. Really. On the first day the BG was between 80-100 mg/dl (probably correct) but as long as there were no ups and downs the reading went slowly down, so that after a couple of days it was showing something between 40-55 mg/dl. Then it returned occasionally to something betwenn 60-70 and went down again. At the end it refused to work at all after 10 days. It was still sort of usefull to know there were presumably no spikes or dipes but I don't trust this device anymore. Last year I even tried to monitor my fasting for a prolonged period of time and after a few days it was reading "LO" (meaning
? WHAT? High protein and high fibre did NOT have the lowest calorie intake at the next meal! It was High Fibre, then High Carb! Calorie intake over the next 24 hours - the LOWEST was the High Carb meal, followed by the High Protein meal. You MISREPRESENTED the Table.
All of these conclusions are predicated on hunger which is measured how in this study? A subjective measurement of hunger and how individuals respond to it invalidates any conclusions that can be drawn from the study. Not to mention the elephant in the room ie no low carb alternative.
In the study you cite, glucose dip explains about 3% of the variance in hunger and food intake. And it was not associated with BMI. Don't oversell this study for your marketing purposes
Just drink a bulletproof coffee. This is what Dr. Jason Fung recommends to overcome hunger. It works since a bulletproof coffee does not spike insulin.
That is proving to be a line of bullshit in the sand!===Because after drinking a 400-800 calorie bulletproof coffee, now your body has all that to burn off before it even thinks of burning the fat off your ASS!
![🔴 ฟุตบอลแชมป์กีฬา 7HD แชมเปียน คัพ 2024 [รอบรองชนะเลิศ]](http://i.ytimg.com/vi/zPm8ClLVhoE/mqdefault.jpg)
This proves my experience. 11 weeks on keto and intermittent fasting (I.F.). Max 30g carbs per day (no refined carbs, all from plant foods). I don't eat breakfast any longer (I.F.). I sometimes don't get hungry until 2pm after eating my last meal the night prior at 6-7pm. If anyone is thinking of doing keto + I.F., once you break through the carb addiction and get "fat-adapted" the reward is your hunger goes away and during the fast, ketosis kicks in hard and your body uses stored fat for its fuel. 35 pounds gone in this 11 week experiment. Another tip, it helps to understand that the big food companies are seriously like drug dealers. They hire "food scientists' to make food irresistible and prey on our brain chemistry to addict us to their products, all in the name of profits. So use that victimization as leverage as you start to kick your carb lifestyle. I want an anti-carb revolution to occur in our country. I'm tired of seeing us all so unhealthy. It's sad.
True for many people, but not me. Everyone is different. Carb cravings never went away and i was always hungry even 9 weeks into the diet; Although, this very well could potentially be due to not properly absorbing my fats, even with taking digestive enzymes because I do not have a gallbladder.
@@benz1378 Do some reading on how badly grains mess up many people’s systems. Rice - brown or white- has a huge impact on insulin and blood glucose. You may be the one who finds damage down the road. So many people have healed all their cardiac and metabolic problems by avoiding high carbs of any kind.
This is my experience too. As soon as I started viewing certain foods as addictive substances it became much easier. Low carb and no sugar keeps hunger in check and reducing calories becomes relatively easy. Don't eat breakfast anymore and occasionally skip lunch too.
I’m almost 3 weeks in and down at least 10lbs. Same experience as you. I finally feel in control of my appetite. I don’t feel like I’m gonna die if I miss a meal or delay eating. It’s crazy empowering!
@@tylersluys8599 Making sure you are getting adequate protein helps a lot with carb cravings.
You can overdo it on the protein as well though...
I’ve been keto-ish and IF for almost a year now and I’ve lost 90 lbs. And I’m frequently hungry. I think I heard this from Dr. Fung, but I’ve learned to consider my hunger as part of the side effects of the treatment for my disease, which was obesity. I don’t want that disease to come back, so I tolerate the side effects of the treatment. If you were doing chemotherapy for cancer, you wouldn’t stop just because of the side effects. Same, same.
You won’t defeat hunger. You will cave eventually. You might need to up your fat intake and do more exercise that doesn’t induce hunger eg walking, standing.
Are you eating enough protein/salt?
I find eating enough of both keeps me full the whole day. Granted you can eat too much protein as well.
You aren’t eating enough fat. Fat helps with satiety.
OBESITY IS NOT A DISEASE
Can’t say the content reflects the title of the video. A very convoluted explanation.
I first noticed that I wasn't a fan of having breakfast in the morning during my senior year in high school and it continued through college and beyond. I felt full the following day whether I had dinner or not the night before. This has bothered me before because the media has bombarded us with how important breakfast was. Throughout the years, on and off I tried so many times to have breakfast but failed miserably. Then one day I just stop trying and just follow what my body was telling me. Eat my first meal when I got hungry. So basically, I was doing fasting way before it became mainstream. On average I was fasting for 14 hours daily for over 30 years (I'm now 57 years old). But like everyone else back in the days, I was following the SAD. On average, I gained about a pound a year (I gained about 30 pounds and 3" on my waistline in 30 years). Three years ago, I started eating healthy by following the LCHF diet. My LC intake wasn't low enough to be called keto. Basically, I just eliminated all processed grains and sugary drinks. The first year, I dropped the 30 lbs and 3" on my waistline.
The reason I tried having breakfast in the morning because I was worried that someday I might get stomach ulcers if I continued this bad habit, well at least I thought it's bad not to eat breakfast in the morning. Fast forward to today, looking back, I didn't develop stomach ulcers. It's quite the opposite. The fasting that I did unknowing through the years made my digestive strong. I don't remember having stomach issues like stomach ache or bloating considering I wasn't a picky eater. Also when I get hunger pangs, it was very very mild. It was so easy for me to push my first meal later.
Yeah, the easiest way for me to lose weight besides cutting carbs was skipping breakfast or not eating at all. This is because fasting seems to decrease hunger hormones. I've also noticed that I get really hungry _when_ I eat. I think this has to do with either ghrelin or leptin.
@Papa F Jose I like to take a long walk late-morning (like 11am) on weekends, which is about the time I might feel like eating. This is an almost free way to extend my fasting period, because it make the hunger go away. Also, it's good to get the sun and air. It also makes it fairly easy to simply not eat on the weekend, as it gets me over the hump. From there, I can decide to go a couple more days (so my extended fasts tend to start after Friday dinner.)
When I go for a hard workout, like running fast and hard my hunger disappeared. After the run I was so exhausted, that it seemed my body put all its blood (with its healing energy) out of my digestive system into my muscles. I slept really well that night too.
During a fast if I get hungry, I do 30secs of quick burpees...hunger gone. Think being chased by hungry lion....
The next generation of smart watches with glucose monitoring are going to be a game changer. People will be able to see in real time the effects of diet and movement. How unhealthy processed foods and refined carbs are, how unnecessary most of the pills are and how easy it is to improve. Can’t wait.
I don’t think we’re going to get smart watches with glucose monitoring, barring a big improvement in measurement technology. I was diagnosed a type 1 diabetic in 1970 and almost every promised improvement in any aspect of treating diabetes has failed to pan out. CGMs aren’t cheap and not all of the current ones are reliable. I’d love to have a smart watch that monitors my glucose accurately and cheaply, but I don’t think it will happen.
@@markiangooley of course it will happen in the future. As long as it’s not a time machine, human teleporter or a vehicle that’s faster than light, then it’s possible.
Six months ago my glucose was 136 and my A1C was 6.9 - that was using diabetic RXs, but a crappy diet. Felt horrible most of the time. This week, just got my blood work redone: Glucose 98, A1C 5.4 - no RXs, just Keto/I.F./Supplementation. Turning 62 tomorrow, feel like I'm 50!
Waiting on cholesterol readings!
Big pharma lost a customer!
@@oldtymer9106 , Congratulations!
Smart phones are better than smart watches. I shall never wear a wristwatch, it's just clunky and ostentatious.
This is interesting and confirms what I recently did! 7 days ago I purchased a CGM to help me see what’s going with my blood sugar cause I lost the zeal to monitor using finger sticks. The CGM affords the opportunity to see relatively what’s going on after meals. While I am not diabetic, I have issues with insulin resistance. I eat a LCHF diet, but due to work stressors stress and me being drastic in my diet I started losing hair so I backed off. Now I’m back to incorporating IF and hope my body will accept this approach and allow me to break the state of being insulin resistance.
this feeling is overwhelming I still don't know how to prevent it ,very unpleasant ,sudden event.Sometimes I eat two full choc and I'm still not satisfied .After a while I have pangs of conscience
I ❤️ and appreciate your efforts and service. 🙏👍
i drink Acv and coffe to suppress my hunger and it works like a charm 🙏
Weird coincidence: Just finished resistance training. Having a high-protein, high-fiber meal. I've started eating more protein than the "moderate" suggestions. That means I'm eating less fat and the same very small amount of net carbs.
High cortisol increases hunger even if on low-carb...
Habits, like feeling we MUST eat at a certain time or responding to one of those " feeling a little peckish " moments by wandering off to the fridge rather than telling that little voice in our heads to shut up can be very hard to break and we can also think we're hungry when we are in fact just thirsty. Try a glass of water before reaching for the keto " snacks " !
Every calorie counts ! ... We ideally want our calories to come from foodstuffs with some of the highest possible nutrient densities so that we don't have cravings ( which many people try to satisfy with high-carb/low-nutrient junk ) due to nutrient deficiencies. Rhetorical question > Which is better, 2,000 calories from refined granulated sugar or 2,000 calories from organic cow / sheep / pig / chicken Liver !? Which one is more likely to leave us malnourished !?
I made the choice to switch out my candy for beef liver from carnivore Aurelius. I made it 4 hours with no food or hunger and mine has been insane since falling back into fast food addiction.
If I have breakfast, I’m ravenous by 10am. If I don’t have breakfast I can easily last till the afternoon before eating.
The Zone Diet has stabilized my glucose, a measured amount of fat, fiber, protein, and only as many carbs as YOU can handle per meal is the key.
Hello Donna
If I have too much protein, it will be converted to glucose in the liver.
Gluconeogenesis….
Some suggest 1 gram per Kilogram of ideal body weight, which seems rather high to me.
Others suggest 20 grams.
I don’t know what is best, but in the book Eat like the Animals, they say that eating healthy fats and protein together will help us to determine how much we each need.
They maintain that our hunger will disappear once we have enough of this combination of food.
I have tried this and it seems to work…!!
Protein will raise the glucose level a little, and fats hardly at all, so that we will all be able to walk past all of those Treats and Pastries in the coffee shop without starting to SALIVATE…!!
Be a fat burner! Hunger becomes normal, not a raging monster anymore. Also hard to overeat when you are fat adapted.
Q: How do you know when you are hungry?
A: Your blood glucose drops below 70 or your personal threshold. You sense you're hungry when your blood glucose dips and your liver glycogen is depleted and you're not actively experiencing gluconeogenesis such as during a workout or other activity.
My hunger seems to be related to my mood. When I have a setback I feel hungry. For me, excess food is an addiction.
Continuous glucose monitors are expensive here in nz. 90 dollars every two weeks. I tried 2 and it was very interesting but I can't afford that sort of money 😕
Hello Cheryl
Interesting. I do a 3 test a day glucose check once a month to see where things are at. Eat about 30-50 grams of carbs per day generically. Typical fasting glucose will be on the order of 105. My pre-dinner meal (after eating a meal at lunch - don't eat breakfast) will be on the order of 100. One hour post dinner meal will be no more than 110 typically and sometime only back to 105. However, here is the kicker, my A1C has not ever been measured over 5.3 for the past 4 months in 2021. Started 30-50 grams a day of carbs in Sept 2020.
The key to controlling hunger is to limit carb intake (to lower insulin peaks and dips) and to limit the number of times you eat (to, again, lower insulin peaks and dips).
When I was portioning out my meals to some 300 calorie low-fat breakfast, a 150 calorie snack at 9:00, a noon lunch of 400 calories, a dinner of 600 calories, and a post- or pre-dinner snack of 150 calories AND DOING THAT EVERY DAY EXCEPT FOR CHEAT DAYS I was miserable and hungry all day and didn't even lose that much weight. When I switched to keto and intermittent fasting, I can just have a 1,000 calorie dinner, fast for 48 hours, have a 1500 calorie dinner, fast for 24 hours, pig out at a work social for 2,500 calories, fast for 48 hours, and lose so much more weight and be so much more satisfied.
Or just simply increasing the protein content of that meal
@@erick7brian Protein still triggers an insulin response -- not as bad as carbohydrates, but still significantly more than fat -- and more importantly it also blocks autophagy. Most adults already get enough protein in their diet, so unless you plan to take up weighlifting you should not be increasing the protein content of your diet.
Alternatively, you could also just do alternate day fasting to cut your protein intake naturally.
@@maltheopia "
@@maltheopia so you’re saying that you would pig out with 2500 calories and then not eat anything and only drink water for 48 hours?
@@azamthegreat I am absolutely saying that. I'm in fact doing that right now, I am on hour 47 of 48 and will be breaking my fast with a Greek Salad with two large planks of salmon.
Boredom increases hunger exercise can turn off hunger.
Mild exercise at the start of a fast and when hunger starts to peak can keep you from looking for snacks.
Only really works on a ketogenic diet, on a high carb diet you can faint during exercise.
Once you eliminate most or all sugar, starch, grains and fruit hunger becomes moot. I still get hungry late at night sometimes but its more because of a longterm lifestyle of staying up late and eating snacks than it is actual hunger. Its about addiction issues and boredom at that point.
More healthy fat decreases hunger. Drinking water decreases hunger.
Great analysis. Thank you for sharing. I found this very helpful.
Hello Carol
Diet joke:
Q: Why do all diets fail?
A: Because you get hungry.
This is why fasting works for me. Food makes me hungry.
@@CarbageMan Yup. I'm at my hungriest the 24 hours after I eat.
@@maltheopia Exactly. When you get over that "hump" the idea of food becomes an aesthetic one. The natural drive to eat seems to go away. I start "missing" food days later (if I stay away from it.)
Diets fail because......we wont deal with the addiction.
Count calories for addiction?
Exercise for addiction?
Micros and Macros managed for addiction?
Supplements for addiction?
NOPE...none.
or Hide from it and hope your phone APP gets you motivated....
ADDICTION....no gadget or app for that
@@tjellis1479 and/or the instructions are crap
Marty Kendall, Optimizing Nutrition, runs classes called Data Driven Fasting that utilize a drop in blood glucose to drive eating patterns. BTW, Dr. Ted Naiman has consulted with Marty.
What is it Marty looks at in the drop of blood? Just blood glucose?
@@redhotz21 Yes, just decreases in blood glucose. They first establish a baseline against which future blood glucose decreases below the baseline signaling you can then eat. The baseline is lowered over time. Say your baseline is 87 mg/Dl then you would wait until it drops say to 85 mg/Dl before eating.
@@mathfaster interesting idea
I've had so many wonderful results from keto but the transformation result is hunger/appetite control. This is a VERY important study. How did they calculate GI of mixed meals?
thank you so much, what do you think about Huel?
I have a prescription for the Freestyle Libre sensors, but my insurance doesn't cover it, is there a way to slam the insurance companies to start paying for these devices? $125 month is too steep for my budget.
major mistake in the video at 6:42, he says the high protein and high fibre have the lowest Kj intake over 24hrs, but the table shows the lowest is actually the high carb option at 2189 vs 2231 for high protein
i completely avoid fiber. I think eating "high fiber" is a bad idea.
why is high fiber a bad idea?
Being hungry sucks, that's why "diets" fail. Doing Keto/I.F./supplementation has brought my glucose down from 136 to 98! A1C down from 6.9 to 5.4 now! I rarely feel hungry. Big pharma just lost a customer!
Using this to defeat my ED
Thank you so much for this informative update
I don't get hungry eating low carb, high fat meals. I eat 2 meals per day. I do intermittent fasting for 18 hours between my second meal and my first meal the next day. Your body metabolizes the carbs into sugar. You get hungry because of the sugar. Your body is using the sugar for energy. On a low carb high fat diet, your body is using the fat for energy. If you don't eat high carbs or high sugar, you won't get hungry. Any diet that promotes eating high carbs or high sugar will fail. In 6 months of being on a low carb, high fat diet, I have lost 30 pounds. I am wearing jeans that I have not worn in over 5 years.
on day 4 of my fast, i do eat once a week a OMAD, sometimes twice now, no hunger at all
80% or more good fat is key when refeeding, almost no carbs and mostly protein from remaining %
also nutrient dense foods have to be in there
Good luck to your continued success 👍
Is there any update where true diet plans are checked side by side, not all high carb diets as in the study quoted in TH-cam.
this study is very interesting…
but still i think it doesn’t find a solution to the very main big problem for those who are in a calorie deficit… how to control hunger?
actually… if i count for my calories troughout the day, and i stick to what i have to eat… i’m not hungry 2/3 hours after my meal, blood glucose spikes or dip…. i’m hungry just when i finished my meal! as soon as i finished my last bite… i’m already thinking to the next meal that i’m going to have!!
maybe the solution is just this… if you wanna stay lean and wanna be in a calorie deficit… YOU WILL BE HUNGRY!! NO MATTER WHAT!! 😔
Water has no calories and no glucose therefore if that is all that I am having, there will not be a sudden change in my glucose level.
It will start to go down more, when I have used up my glycogen stores after about 17 hours of fasting, and at that time short chain fatty acids will start to be released from the brown fat cells as triglycerides, to provide an alternative energy source.
When that happens, it is possible to manage with what might be regarded as extremely low glucose levels and still not feel hungry...!!
If I had been told that I had cancer, I would be trying to keep my Glucose/Ketone index to around 1 for as much of the time as possible for a while.... But that needs careful monitoring by a Physician who understands all of these processes.
Trying it on a DIY basis is not advised.
Easy: stop eating carbs. Even better: eat meat! 🍖
Yes and add greens and salads without sugary dressings.
Vegans going crazy 😜
I have been doing Keto since Dec 2019 am only 10 lbs from goal weight had been eating two meals a day fasting 16/8 went to eating breakfast and dinner for a few weeks
now have been 0mad the last ten days a lot easier than I thought; the need to eat is mostly in my head the hunger goes away if I ignore it have a drink of water or tea usually
don't get hungry until I start cooking tried fasting longer but have Type 2 and my blood sugar bottoms out at about 26 hours, Carbs spike my blood sugar quite badly I mostly eat leafy greens
for fibre, onions, cauliflower carrots broccoli mushrooms are not too bad have a little at each meal to make the plate lok full, The Hunger is easy to control just think of something else
and it will pass, I find I drink more on this one meal plan which is probable a good thing.
Just mainly avoid pizza, burgers, fries and soda. It will give you a good head start. And then you can start modifying your food consumption with the habit of never having the mentioned food.
The high sugar meal (glucose test) was 200 calories less than any of the other meals! Of course they would get hungry earlier and eat more at their next meal! I am surprised that after the high sugar meal only 72-135 more calories were consumed. The high sugar meal also had the lowest 24hr energy intake. Is there an explanation for that? I haven't read the entire study but based on the data presented here, there is no statistics, so hard to know if any of these differences are significant.
Thanks doctor!
6:44 Aren't the lowest calorie intake diet in 24h the high carb (2189 cals) and high sugar diet (2085 cals) ?
I get hungry because I see food everywhere. Even this video about how to prevent hunger has to show b roll of delicious food!
You gotta keep your day so busy that it's almost impossible to make time to eat. When you go to work don't take a lunch or if you're not discipline don't take money either. Try to work overtime. Workout either before work or after or both. Find chores to do around the house. Find outdoor activities you enjoy to do that gets you moving. I get the hungriest when I'm bored and or sitting around doing nothing. Your day gotta be so filled with activities you almost forget to eat. Sleep at least 8 hrs and your day is filled. I've lost alot of weight and kept it off.
Alternatively, eat foods that mean you're not hungry. Teach your brain that it's OK to relax, doing nothing doesn't mean you are bored. We are developing a society that cannot just 'be', it has to be doing, eating, watching, listening. That is not mentally healthy and does not bode well for the future.
My standard breakfast:
Coffee and a cigar!
It’s low calorie
I think it's an extremely powerful tool. The problem is is the only way you can get one is if you are diabetic and get a prescription.. I'm not diabetic therefore this very powerful tool is not something I'll probably ever see.
To be able to get one to measure your tolerances it just seems like a no-brainer.
Thanks for sharing your info :) could you possibly make something about ghrelin regulation and if there are any natural remedies to reduce ghrelin production?
There must be a handbook for nutrition researchers on how to sabotage any possible good outcome for IF&keto. Like:
-do not distinguish between net carbs and fibres;
-always test high fat with high carbohydrates;
-call 40% carb a "low carb" diet;
-force feed participants with isocaloric quantities;
-never ask participants how do they feel;
-use the least effective IF strategy, the alternate day fasting;
-never take a holistic look at the topic. Do IF with high carb diet, without resistance training, without stress management.
-put in one bag healthy people, insulin resistant, prediabetics, overweight, obese and look for a "one size fits all" solution.
Amazing study!
I'm trying to gain weight at this time. I lost some weight in December due to stress and having a cold. I'm trying to get back to a BMI of 19.5. Currently, my BMI is around 18.5. At my height, a point on the BMI is about 5 pounds. It's hard not to rely on carbs to gain weight. I find that the combination of high fat/high carbohydrate type foods cause me to have more hunger. A food that just high in carbohydrates or high in fat is fine. A food with both for example more dessert type foods cause me to feel very hungry. The problem is the next day, I don't feel like eating and I don't gain weight overall.
You may find this guide helpful.
www.dietdoctor.com/low-carb/gain-weight
@@dietdoctor I've been prediabetic at my normal weight (BMI 19.5) so I don't want to eat 'junk food' on the regular.
Hello Marilyn
How did they measure “hunger”?
Hello Cristina
I found this video to be a thought provoking presentation, so thanks Bret! I'm not surprised high protein, high fibre looks most effective at curbing blood sugar dips. Not only are they great for satiety but the more you eat them the less interested you are in food 😂🤣😂 On a more serious note, my personal journey at the moment is trying to discover how little of the yummy stuff (carbs and fats) I can eat and be satisfied with.
The Predict2 Study. I was in it.
Hello Donna
Just watched the ZOE channel and one of the authors discuss this study.
Hello Monica
if the price for a good CGM i was at a good level I would gladly use one. Also I believe a doctor has to prescribe it and doesn't insurance push back and deny coverage unless the patient is at a dangerous a1c level ?
Was there sugar (sucrose, fructose) in the HF-meal? Or what carbs was it? Unfortunatelly, the study is behind a paywall, so it's nothing for normal mortals like me... :-)
Very good take away in spite of the poor design of the study regarding the breakfast composition.
Hello
OGTT/pure sugar meal did the best in terms of total daily caloric intake, how ironic.
If any one could answer this please when talking about protein 80 gms or so, is it before cooking the weight or after cooked. Thank you
Ingredient quantity always refers to the pre-cooked weight. 80 grams of meat will not have 80 grams of protein though; different cuts of meat have different ratios of protein and fat.
@@dietdoctor Thank you and appreciate your prompt response
Been on calorie deficit and IF for two years, high carbs is the only one that ruin my hunger (even when I consume high sugars for 2-3 weeks my hunger don't change) hmmm!
Are you saying, for yourself, eating high carbs and sugars for you takes your hunger away???
@@redhotz21
Eating high sugars didn't affect my hunger, high carbs did and it's somehow weird
Eggs in particular seem to nuke my hunger for some reason
Drinking ACV helps curb my hunger
Me too.
Is it the magnitude of the dip or it's velocity that predetermines hunger?
Wow 👍
Diets high in non starchy plant can help with satiety partly due to their rich fibre and water content.
Using AVC has also been found to reduce appetite too.
Sir, i agree with everything you said 99.9% except one thing. When you said "High carb, low fat meals specifically designed to increase your hunger. That was not the intention but that was the result". Sorry but you are absolutely wrong there, sir. That WAS the intention. It would take hours with undisputed evidence to why i am saying that, and i cannot do that, but please know that this was the intention all along.
To make money, and feed billions that are growing into 8 billion after only 100 years they were quarter that number. It was meant to be exactly that way, cheap food, looks so good, subdue hunger for a very short time but increase your addiction by shooting your blood sugar up the roof instantly, and shorten your lifespan. Also does "wonders" to your mental health...it was magic for so many people that wanted uncanny profit and control over the masses, and it's working! Never think it was by chance, or an accident. That's dangerous.
To prevent hunger = eat
My doctor flatly refuses to give me a prescription for a CGM (even when I offer to pay for it.) There is a lot of entrenched dogma out there.
Time for another Doctor !
Data driven Fasting with Marty Kendal is the answer and no CGM involved.
How to manage hunger? Eat food.
I have no idea of anything you said
cinnamon tea represses hunger
Hello Angela
Let's do a study with a truly LCF WOE. 😉
ADDICTION ignored again.
im fucking starving
Well, I tried Freestyle Libre and unless your are diabetic, it's a piece of cr*p.
Really.
On the first day the BG was between 80-100 mg/dl (probably correct) but as long as there were no ups and downs the reading went slowly down, so that after a couple of days it was showing something between 40-55 mg/dl. Then it returned occasionally to something betwenn 60-70 and went down again. At the end it refused to work at all after 10 days.
It was still sort of usefull to know there were presumably no spikes or dipes but I don't trust this device anymore. Last year I even tried to monitor my fasting for a prolonged period of time and after a few days it was reading "LO" (meaning
? WHAT? High protein and high fibre did NOT have the lowest calorie intake at the next meal! It was High Fibre, then High Carb! Calorie intake over the next 24 hours - the LOWEST was the High Carb meal, followed by the High Protein meal. You MISREPRESENTED the Table.
All of these conclusions are predicated on hunger which is measured how in this study? A subjective measurement of hunger and how individuals respond to it invalidates any conclusions that can be drawn from the study. Not to mention the elephant in the room ie no low carb alternative.
Eat meat and fish, 200gram protein per day. Add some lean meat too.
ok so eat more eggs. got it
In the study you cite, glucose dip explains about 3% of the variance in hunger and food intake. And it was not associated with BMI. Don't oversell this study for your marketing purposes
Eat
Dang bruh this video didn’t help
Still hungry
Just drink a bulletproof coffee. This is what Dr. Jason Fung recommends to overcome hunger. It works since a bulletproof coffee does not spike insulin.
That is proving to be a line of bullshit in the sand!===Because after drinking a 400-800 calorie bulletproof coffee, now your body has all that to burn off before it even thinks of burning the fat off your ASS!
Hello Allen
this is making me hungry🥲