{"id":40166,"date":"2015-05-18T13:30:03","date_gmt":"2015-05-18T17:30:03","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=40166"},"modified":"2021-05-13T07:12:47","modified_gmt":"2021-05-13T11:12:47","slug":"abel-james-hunger-dieting-for-weight-loss","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/abel-james-hunger-dieting-for-weight-loss\/","title":{"rendered":"Why You Should Never Get Too Hungry While Dieting"},"content":{"rendered":"
\"Why
Photos courtesy Abel James<\/em><\/figcaption><\/figure>\n

This guest post comes to you from Abel James, author of the book The Wild Diet<\/a> and creator of the podcast Fat-Burning Man<\/a>. <\/em><\/p>\n

If you\u2019re like many of us, you\u2019ve probably tried a brutal calorie-restricted diet<\/a> at some point. Fighting through incessant cravings with shocking self-control, you may have even shed a few pounds. But as soon as you stopped depriving yourself, the weight came right back, didn\u2019t it?<\/p>\n

Jeb Bush recently lost about 30 pounds on a strict version of the paleo diet<\/a>. But there\u2019s a problem. He admitted to The New York Times<\/a> that he\u2019s constantly starving. I\u2019m here to tell you that it doesn\u2019t have to be like that.<\/p>\n

RELATED:<\/strong> 11 Must-Read Books for Runners, Yogis and Food Lovers<\/a><\/p>\n

Let\u2019s be clear: You don\u2019t want to lose weight. You want to lose fat<\/em>. Through calorie-restricted crash diets, for every three pounds of fat you lose, you also lose one pound of muscle. So if you\u2019re constantly hungry and feel like you\u2019re wasting away, here\u2019s how to fill up, while steering clear of meals that derail your progress.<\/p>\n

1. Stop Eating Addictive Food<\/h3>\n

If you\u2019ve noticed that chowing down on packaged foods<\/a> or meals from chain restaurants<\/a> just leaves you hungry, you\u2019re not alone. Most of the \u201cdiet\u201d foods we eat today, and certainly the meals you find at fast food restaurants, are designed to be as addictive as possible to keep you coming back<\/a> for more. Adding cheap sweeteners<\/a>, salt and fat to processed foods is trickery that masks low-quality ingredients. Eating this food distorts your appetite and causes you to consume more calories than you require. Even more devastating, most food from packages and chain restaurants are built around high-glycemic carbohydrates<\/a> that produce a rapid increase in blood sugar levels. This results in a delayed hunger surge that pushes you to eat more calories in your next meal.<\/p>\n

RELATED:<\/strong> Are You Exceeding Your Daily Sugar Intake in Just One Meal?<\/a><\/p>\n

\"Why
Photo courtesy Abel James<\/em><\/figcaption><\/figure>\n

2. Fill Up on High-Quality Protein, Fiber and Fat
\n<\/strong><\/h3>\n

There\u2019s a better way to lose fat than by starving yourself. Just because something is gluten-free<\/a>, sugar-free or dairy-free doesn\u2019t make it good for you. In fact, most products with the marketing claims I just mentioned are low-quality processed foods disguised as health foods. Losing fat while feeling full has more to do with filling up on the right things, rather than simply avoiding the junk.<\/p>\n

Have you ever noticed how easy it is to eat a whole bag of potato chips, box of crackers, or even an entire pizza in one sitting? Or, you know, those dinky 100-calorie packs of crackers, cookies or chips? When you get to the end of the bag (probably in about five seconds flat), you want another one, don\u2019t you? But how many times have you eaten a big, juicy apple (usually about 100 calories, by the way) and said, \u201cGolly, I really want another apple<\/em> right now\u201d? Never. Your brain knows real food when you encounter it.<\/p>\n

RELATED:<\/strong> What 25 Grams of Protein Looks Like<\/a><\/p>\n

When you are hungry, your body doesn\u2019t necessarily want food, it wants nutrition. <\/em>If you feed it foods that are nutrient-poor, your brain and body will never really feel totally satisfied. The key is to feed yourself real and fresh whole foods<\/a> that are high in nutrients and satiate your hunger.<\/p>\n

3. Remember Your Roots<\/h3>\n

Over hundreds of thousands of years, the forces of natural selection tweaked and perfected your physiology to function optimally on a diet consisting mainly of wild plants and animals \u2014 vegetables, meat, and occasional fruits, nuts, and seeds \u2014 which are naturally high in fat, protein, and fiber and low in carbohydrates. Since the advent of agriculture and especially industrial food processing, we have become carbohydrate-eaters. But because we simply are not built to handle the massive amount of carbohydrates in the foods we eat today, our bodies readily converts them to sugar to be stored as fat.<\/p>\n

A plate of real food \u2014 like fresh veggies, fruits, nuts, and perhaps a bit of pasture-raised meat \u2014 contains the protein, fiber, healthy fat and micronutrients your body needs to satiate your appetite. So next time you feel hunger pangs, stop depriving yourself and fill up on real food, instead.<\/p>\n","protected":false},"excerpt":{"rendered":"

If you’re always hungry when dieting, you’re doing something wrong. Abel James, author of The Wild Diet, shares how you can lose weight and still feel full. <\/p>\n","protected":false},"author":72,"featured_media":40163,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,18],"tags":[289,51,339,184,341,381,285],"class_list":["post-40166","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-weight-loss","tag-exercise","tag-food-choices","tag-hunger","tag-paleo-diet","tag-tax1living-well","tag-tax2low-carb-diets","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/40166","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=40166"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/40166\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/40163"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=40166"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=40166"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=40166"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}