The biggest reasons people cannot stick to a diet are #1 hunger and #2 cravings.
There are two main hormones involved in hunger and cravings:
1. Ghrelin – This hormone makes you hungry, so we want to decrease it.
2. Leptin – This hormone makes you feel satisfied, so we want to increase it.
Thankfully, there are a few things you can do to balance the above hormones and help you stick to a diet.
The best ways to stick with your eating plan and lose weight:
• Get more sleep
• Decrease sugar
• Consume an adequate amount of protein
• Get plenty of fiber
• Decrease stress
• Avoid alcohol and smoking
• Keep caffeine consumption to a minimum
• Consume healthy fats
• Eat slowly
• Decrease carbohydrates
• Take l-tryptophan (for cravings during menstrual cycles)
• Consume nutrient-dense foods
• Do intermittent fasting
Gastric bypass and certain medications can also increase hunger.
One of the big tips for sticking to diets and losing weight is to eat frequent small meals. But, every time you eat, you increase insulin. In the presence of insulin, you can’t burn fat, and if you can’t burn fat, then you can’t lose weight. This can also cause insulin resistance, which can lead to a myriad of health concerns.
Eating less frequently, also known as intermittent fasting, is one of the best things you can do to lose weight and support your overall health.
To stay satisfied between meals without eating snacks, you need to feed the cells your body fat (burn fat). But, to burn fat, you have to lower your insulin by lowering your carbohydrates and eating less frequently.
Once your body has adapted to burning fat, not only will you be able to lose weight, you will finally get rid of hunger and cravings for good.
For more from Dr. Berg check out this video, Dr. Berg’s Healthy Keto® Diet Plan – Intermittent Fasting and Fat Burning
This Post has been condensed from Dr. Berg’s video, How to Permanently Stick to Your Weight Loss Plan https://www.youtube.com/watch?v=eAHG8G0BbKI
Dr. Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting, is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.
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