Best Strategies to STOP Overeating

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let’s talk about various strategies that you can do to stop over eating or should we say stop eating like a pig like this [Music] so there’s just a few problems with overeating of course um you know you have overeating of the wrong foods and overeating of just healthy foods right which then can create a big strain on your digestive system being satisfied is a very subjective thing and it’s difficult because sometimes the food that they’re eating is not satisfying them for certain reasons and we’re going to talk about that so what is the right amount to eat so you don’t overdo it that’s the big question now in Okinawa they have a very good principle that they follow of course we’re talking about the traditional people probably not the current people that are kind of more modern but traditionally they eat until they’re about 80 percent full I think that gives some nice leeway there and I like that principle if you can do it so ultimately the best thing you can do for this problem is to not have an appetite and not have any Cravings right if you can do that then everything’s going to be easier and of course the way to do that is to get on the healthy version of Keto okay where you’re doing high quality nutrient dense foods that’s satisfying you on one end and then also you’re doing low carbs which uh will greatly reduce the hunger in between eating and also when you’re doing intermittent fasting your stomach does change because you’re not eating so frequently and the amount of food that you eat is going to be less because you can’t just fit all that food in there like you did before especially if you’re doing things like eating one meal a day you’re just not going to be able to cram that much food it’s going to be uncomfortable it’s going to be painful and so you’re not going to keep doing it typically when you’re craving certain foods that could just be a low blood sugar situation where you’re trying to maintain this level of glucose or the storage of glucose in your liver called glycogen and so you have to constantly eat something more on the carbohydrate side but you also have people that crave bread could mean they might need more B vitamins people that crave just sugar it could potentially mean that they need more potassium possibly probably not but it could be or if you crave chocolate that could mean that you need more magnesium and of course if you’re craving dirt that classically means that you need more iron or even if you crave Dairy it could mean that you need more calcium I intuitively can just know what to eat if I go to a grocery store okay or on a given day before I eat I can pretty much know what my body needs more of and because I’m in keto and for some reason I can just gravitate to certain foods more than other foods like I’ll need a lot more celery other times I’ll need more protein so you do want to get to a point where you’re really in tune with your own body but the worst question you can ever ask is hmm what is my body in the mood for today popcorn Pizza chips cookies don’t ever ask that question okay a better question would be what can I eat that’s truly going to make my body healthier but of course you really have to be keto adapted or fat adapted to ask the question or you’re just constantly running into this low energy low sugar blood sugar situation there is actually um and I’ve learned this just recently there are certain genes that you can have a an issue with that can cause you to have more of a sweet tooth and that can cause you to not be able to stop eating certain things when you start eating certain things and that is one of my problems if I start eating sugar I can’t stop I will just eat massive amounts the same thing with carbohydrates so I just don’t start but I think the worst factor to this topic is restaurants especially the all you can eat buffets right where you really want to get your money’s worth and you keep going back and back and it’s like why do we have to stuff our body with that much food it’s just insane there are certain foods especially in America that give you much larger portions than you really need okay huge steaks like 12 ounce steaks do you really need to eat that much protein and then of course the pasta and then of course the dessert right I have found in Europe their serving sizes are much less there are certain restaurants that will have these small portions but it’ll be many of those so in one restaurant and I’m not kidding they gave us 11 of these these plates okay it was small but after the seventh meal I was just hoping it was going to be done because it was not pleasurable it was just sampling after sampling after sampling so I think one really good tip is just to really determine how much food you’re going to eat and then the next day you end up with blood sugar problems because you raise your insulin up okay and now you’re craving the wrong thing and then you also have the factor that you must eat everything on your plate because people are starving in other places of the world and we just have to just finish our plate and so if that’s the case just keep your portions on the smaller side so there are hormones that increase your appetite make you hungry and there’s hormones that make you full okay or satisfied and the hormones that make you hungry we’ll talk about that first include ghrelin insulin and cortisol the stress hormone so ghrelin that hunger hormone is triggered by various things uh one would be the lack of sleep right I know with myself if I don’t get enough sleep I definitely have more of an appetite stress is another Factor when you’re under stress you’re going to crave more food and also when you eat refined carbohydrates that’s going to tend to lack those factors that are supposed to satisfy you and eating refined carbohydrates can also stimulate that hormone but when someone’s actually stressed they’re really not in the present and especially if they’re in a social environment where they’ll just do things that they don’t normally do because you’re not really in the present they get into this certain mode and they just start eating and they really don’t differentiate what they’re eating and then next thing you know you just are completely off your plan now with insulin of course that is another hormone that stimulates hunger doesn’t matter what you’re eating well Spike insulin which will make you more hungry about an hour and a half later especially if you’re doing those snacks okay of course carbohydrates and also larger amounts of protein and MSG can also increase insulin and Trigger hunger and of course there’s cortisol and if you’re more stressed you’re going to eat more of certain things and the wrong things and also it’s interesting people that are on a diet they tend to get off sugar but sometimes they’ll have artificial sweeteners well artificial sweeteners can also stimulate hunger which is interesting because it can potentially stimulate insulin now other things that could stimulate appetite a lack of bile in your gallbladder let’s say for example you have gallstones which means you’re lacking a bile that thing that helps you dissolve fat and extract fat soluble vitamins from your meal let’s say you had the gallbladder removed okay chances are you’re going to be lacking bile or any type of problem with the liver or tightness underneath the right rib cage some pain that goes on the right side all those are subtle indicators that you are deficient in bile and so if you’re not absorbing certain fats that can keep you from being satisfied you will feel full but you won’t be satisfied so that will trigger eat more and by the way the way to handle that is just to take bile salts after the meal take one and that will help being on a low-fat diet okay can definitely keep your hunger up fat is very satisfying I do recommend being on the ketogenic diet to eat more