{"id":10075,"date":"2024-02-24T22:19:03","date_gmt":"2024-02-24T14:19:03","guid":{"rendered":"https:\/\/nutritional-humility.me\/oxystaging\/?p=10075"},"modified":"2024-10-26T22:11:54","modified_gmt":"2024-10-26T14:11:54","slug":"sneak-peek-sub-chapter-dealing-with-hunger","status":"publish","type":"post","link":"https:\/\/nutritional-humility.me\/oxystaging\/sneak-peek-sub-chapter-dealing-with-hunger\/","title":{"rendered":"(Sneak Peek Sub Chapter) : Dealing with Hunger"},"content":{"rendered":"

In this yet another sneak peek draft for the parent manuscript rewrite ~ I decided to add a subchapter within Hunger & Satiety<\/strong>. This will effectively serve as public \"pilot\" feature article\/s to accompany both the completion of the re-brand and entire re-write of the parent manuscript.<\/a><\/em><\/p>\n

Strictly WIP\/work-in-progress.\u00a0<\/em><\/p>\n

Live-It-Forward<\/a>, AW.<\/p>\n

\n

(Subchapter for \"Hunger & Satiety\")<\/p>\n

Dealing With Hunger<\/h1>\n

Here a series of food(s) for thoughts are provided to (to hopefully) help readers as they make or contend with ~ dietary & lifestyle changes.<\/p>\n

Assuming readers are not under any terminal<\/em> or clinical<\/em> care condition - \"hunger\" is something we all eventually learn to live. And learn to adjust.\u00a0<\/em><\/strong><\/p>\n

To briefly recap, hunger is simply an adaptive signal to scarcity. Either by environmental or psychosocial stimuli. A very complex topic at that; often bordering to Neuroscience. Hence, much of this is likely aimed to be for surface reading only.<\/p>\n

\"What causes me to be hungry, and\/or anxious?\"<\/h3>\n

Finding \"what\" behind everything is always not an easy subject. Especially when addressing to wide audience. Instead of giving out the \"what', a more relate-able answer is starting from a logical\u00a0<\/em>view.<\/p>\n

We all like certainty and routines. Be it on WOL (way of life) or WOE (way of eating) that give us exactly that - repetitive outcomes. Arguably one important result of routine is simply the hope of finding and establishing \"Baseline<\/strong>\" experience. That is, an experience where deviation of our bodily responses are as minimum, in the longest period of time.<\/p>\n

Obviously, any change to WOL or WOE will also ripple to appetite and\/or hunger.<\/p><\/blockquote>\n

The degrees or magnitude on this however extremely<\/strong> varies at an individual level. However, one determinant of many - despite remaining speculative out of This Author (AW) own summation from reading ~revolves surrounding the prior experiences, and control <\/strong>\u00a0of that individual\u2019s exposures to various stressors. Stressor here in this case, scarcity.<\/p>\n

\"And how do I go about establishing this \"Baseline\"?\"<\/h3>\n

We have to rely on numbers. In this case, simply calorie tracking. Despite how subjective they are overtime, especially if used as instrument<\/strong><\/em> for future projection\\ they help us nonetheless measure <\/strong><\/em>our current and past intakes. That much - so long as one is honest, cannot be refuted. And at least, something concrete to refer from.<\/p>\n

Overtime, concrete affirmations manifest such that one is increasingly in tune, of what they eat. And the effects from it. The lesser the effects - the more likely it is approaching Baseline. Too much effects? or unpredictable outcomes? Give it more time.<\/p><\/blockquote>\n

This Book never encourages \"jumping\" from one \"phase\" or \"diet\" to the next in mere days. Changing \"diet\" alone, impacts all and everything outside of it. And It is not trivial, given the four following food for thought(s).<\/p>\n

1. Beginning Dieters \/ those new to exclusion protocols are likely more sensitive.<\/h4>\n

Obviously the bigger the change imposed, so too the magnitude of responsibility of contending with change.<\/p>\n

Pyshocology and feeling of guilt likewise, runs in parallel as we tinker with exclusion and reinclusions.<\/a> Or just simply - starting with mild calorie restrictions.<\/p><\/blockquote>\n

Those who have had no prior experience, or easily anxious, at making large changes to their existing routines, are likely appropriate to<\/strong> not do so ~ at making large changes. <\/strong>Instead, they should not immediately assign semantics but to remain surveillant of their own present ~ WOL and WOE, first and foremost.<\/p>\n

2. Significant change of living circumstances.<\/b><\/h4>\n

These includes a moving<\/strong> or a transition<\/strong>, of one's living environment to another. Or ~ incorporating partial or entirely new fitness training scheduling, intensity, and\/or frequency.<\/p>\n

3. Triggers and sensitivities<\/strong>.<\/h4>\n

Everyone obviously has a favourite \"binge\" food. Whether that is considered \"whole\" or \"processed\".<\/p>\n

Once again, remaining conscious of these through journalling, and calorie tracking helps reinforce self-surveillance.<\/p>\n

4. Choice of foods and how changes were implemented. Timing, quantity and quality.<\/h4>\n

This may seem obvious but subconsciously open for abuse. The balance between discretion (processed foods, packaged incentives) and self-prepared foods) remains a delicate act for the individual to tinker, overtime.\u00a0<\/strong><\/p>\n

One clear conviction This Author (AW) has had throughout years of (CKD+IF) ~\u00a0 is that ultra-processed foods (biscuits, snacks, crackers, packaged novelties),\u00a0 in high amounts are destined to be \"ultra\"<\/strong> indulgent to compel overeating.<\/p><\/blockquote>\n

These, technically speaking- are somewhat appropriate if one aims to be on a indulgent caloric surplus, for days on end. Presuming of course - readers are willing to take ownership whatever happens afterwards.<\/p>\n

Processed foods are \"processed\"<\/strong><\/em>\u00a0to be indulgent<\/strong> in every inconceivable ways. High fats (+) high carbohydrates (+) processed additives.\u00a0At least from This Author (AW) own awareness and experience, self-prepared foods, even if at times made and prepared to taste , or to reach the same hedonic \"impact\" on both reward and satiety as the processed equivalent of such a \"meal\" including overall calories - appear to be more satiety inducing,<\/strong> than their ultra-processed variants.<\/p>\n

This is not a clear cut message however, to say that \"clean-eating\" is the forever \"Gospel\". Discretion likely depends on one's responsibility to atone, once again - to whatever happens afterwards.<\/p>\n

\"\"<\/a><\/p>\n

\"So, What can I do?\"<\/h1>\n

1. Patience.<\/h4>\n

Unlikely the most helpful or welcoming, at first. But it is the first (and perhaps the last) recurring message throughout what This Book has had to say, about hunger<\/em> management. Management is what or how one recalibrate or re-habituate <\/em>to new circumstance.<\/p>\n

2. (Amidst Low Carbohydrate Protocols) Consider cycling various amount of fibre intakes.<\/h4>\n

\"Fibre\" is a topic This Author (AW) numerous times reserve with ambivalence.\u00a0 At the very least, its purported gospel surrounding hunger control is at best - inconsistent.<\/p>\n

However saving nuanced debates aside, Fibres do have potential utility and merit - for minor hunger control.<\/p>\n

Especially\u00a0 those amongst very beginnings in the low carbohydrate eating, for at least a first few number of months\u00a0 one should arguably be focused surrounding micronutrients that reside in vegetables.<\/p><\/blockquote>\n

What This Author (AW) generally recommend is emphasizing fibre intakes from greens (less on supplemental unless clinically prescribed) ~ much in the same manner one measures in terms of their usual \"mass\" or serving of carbohydrates from (former) pedestrian eating habits. What this means is effectively - one should aim to simulate to the same \"visual\"<\/strong> mass or bulk ~ off the majority of the plate to be source of dark leafy greens.<\/p>\n

At least seven to ten cups of vegetables <\/strong>being the desired minimum intake in the general low carb community. But this is where digestion tolerance<\/strong><\/em> MUST be addressed at preparing bolus amount of \"salad\".<\/p><\/blockquote>\n

If all such vegetables\u00a0 is served raw ~ that is certainly pave more discomfort that inevitably stresses the entire gut lining.<\/p>\n

What This Author (AW) in the past prefer is that of thoroughly cooked or microwaved greens. This translates to a much more digestible experience.\u00a0<\/strong><\/p>\n

Of equal importance and one to be aware of is the use of supplemental pysllium husk. But this requires careful periodization.<\/p><\/blockquote>\n

Another very legitimate caution is to avoid high intakes with highly fibrous nuts and seeds sources.<\/strong> Particularly nut butters and peanut butters. Excess thirst and dehydration will likely occur so much, that it deters one from eating comfortably. This Author (AW) alone can attest this not once, but of multiple occasions.<\/p>\n

\"\"<\/a><\/p>\n

2. Stay productive.<\/h3>\n

Preachy, cliche'd, and certainly easier said than done. However the key here is to seek a \u201cdistraction\u201d that is meaningful in its return, and that it speaks value and\/or progress.<\/p>\n

    \n
  1. Fulfil a hobby or a pursuit, on top of primary vocation.<\/li>\n
  2. Exercise fitness training, amidst the fasting windows.<\/li>\n<\/ol>\n

    There is much to be said about exercise and their effects on hunger levels.<\/p>\n

    Many often fear that exercise, in the face of calorie restriction and\/or training entirely in a fasted state would predipose a significant increase in hunger. Several studies and research review\/s (Deru SL et al. 2023)<\/a>\u00a0 & ((Martins C. et al 2007) <\/a>seem interestingly mixed on this regard. Exercise, especially on a fasted state may confer hunger suppressing response by increasing satiety<\/strong> neurotransmitters. Several key among them as discussed in our Chapter Hunger & Satiety<\/strong> are GLP-1, CCK and Peptide YY.<\/p>\n

    This Author (AW)'s own experience strongly suggested<\/strong> that exercise and\/or training, despite an additional stress on top of other daily obligates ~ is a remarkable antidote to<\/strong> restlessness<\/strong>. This is especially apparent on a prolonged intermittent fasts, where bordering towards 30+ hours may, paradoxically ~ manifests some urge to exercise.<\/p><\/blockquote>\n

    There are certainly other ideas to pass the time. Chiefly among them that impacts NEAT<\/strong> (Non Exercise Adaptive Thermogenesis) - is household duties and\/or home improvements. Such idea is certainly not novel and have been recently amplified amidst sensational news sites.<\/a><\/p>\n

    While indeed plausible, we must never assume chores alone suffice as entire replacement of any proper fitness training.<\/p>\n

    \"\"<\/a><\/p>\n

    3. Other self-housekeeping routines.<\/h3>\n