In this yet another sneak peek draft for the parent manuscript rewrite ~ I decided to add a subchapter within Hunger & Satiety. 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.
Strictly WIP/work-in-progress.
Live-It-Forward, AW.
(Subchapter for “Hunger & Satiety”)
Dealing With Hunger
Here a series of food(s) for thoughts are provided to (to hopefully) help readers as they make or contend with ~ dietary & lifestyle changes.
Assuming readers are not under any terminal or clinical care condition – “hunger” is something we all eventually learn to live. And learn to adjust.
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.
“What causes me to be hungry, and/or anxious?”
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 view.
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” experience. That is, an experience where deviation of our bodily responses are as minimum, in the longest period of time.
Obviously, any change to WOL or WOE will also ripple to appetite and/or hunger.
The degrees or magnitude on this however extremely 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 of that individual’s exposures to various stressors. Stressor here in this case, scarcity.
“And how do I go about establishing this “Baseline”?”
We have to rely on numbers. In this case, simply calorie tracking. Despite how subjective they are overtime, especially if used as instrument for future projection\ they help us nonetheless measure our current and past intakes. That much – so long as one is honest, cannot be refuted. And at least, something concrete to refer from.
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.
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).
1. Beginning Dieters / those new to exclusion protocols are likely more sensitive.
Obviously the bigger the change imposed, so too the magnitude of responsibility of contending with change.
Pyshocology and feeling of guilt likewise, runs in parallel as we tinker with exclusion and reinclusions. Or just simply – starting with mild calorie restrictions.
Those who have had no prior experience, or easily anxious, at making large changes to their existing routines, are likely appropriate to not do so ~ at making large changes. Instead, they should not immediately assign semantics but to remain surveillant of their own present ~ WOL and WOE, first and foremost.
2. Significant change of living circumstances.
These includes a moving or a transition, of one’s living environment to another. Or ~ incorporating partial or entirely new fitness training scheduling, intensity, and/or frequency.
3. Triggers and sensitivities.
Everyone obviously has a favourite “binge” food. Whether that is considered “whole” or “processed”.
Once again, remaining conscious of these through journalling, and calorie tracking helps reinforce self-surveillance.
4. Choice of foods and how changes were implemented. Timing, quantity and quality.
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.
One clear conviction This Author (AW) has had throughout years of (CKD+IF) ~ is that ultra-processed foods (biscuits, snacks, crackers, packaged novelties), in high amounts are destined to be “ultra” indulgent to compel overeating.
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.
Processed foods are “processed” to be indulgent in every inconceivable ways. High fats (+) high carbohydrates (+) processed additives. At 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, than their ultra-processed variants.
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.
“So, What can I do?”
1. Patience.
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 management. Management is what or how one recalibrate or re-habituate to new circumstance.
2. (Amidst Low Carbohydrate Protocols) Consider cycling various amount of fibre intakes.
“Fibre” is a topic This Author (AW) numerous times reserve with ambivalence. At the very least, its purported gospel surrounding hunger control is at best – inconsistent.
However saving nuanced debates aside, Fibres do have potential utility and merit – for minor hunger control.
Especially those amongst very beginnings in the low carbohydrate eating, for at least a first few number of months one should arguably be focused surrounding micronutrients that reside in vegetables.
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” mass or bulk ~ off the majority of the plate to be source of dark leafy greens.
At least seven to ten cups of vegetables being the desired minimum intake in the general low carb community. But this is where digestion tolerance MUST be addressed at preparing bolus amount of “salad”.
If all such vegetables is served raw ~ that is certainly pave more discomfort that inevitably stresses the entire gut lining.
What This Author (AW) in the past prefer is that of thoroughly cooked or microwaved greens. This translates to a much more digestible experience.
Of equal importance and one to be aware of is the use of supplemental pysllium husk. But this requires careful periodization.
Another very legitimate caution is to avoid high intakes with highly fibrous nuts and seeds sources. 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.
2. Stay productive.
Preachy, cliche’d, and certainly easier said than done. However the key here is to seek a “distraction” that is meaningful in its return, and that it speaks value and/or progress.
- Fulfil a hobby or a pursuit, on top of primary vocation.
- Exercise fitness training, amidst the fasting windows.
There is much to be said about exercise and their effects on hunger levels.
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) & ((Martins C. et al 2007) seem interestingly mixed on this regard. Exercise, especially on a fasted state may confer hunger suppressing response by increasing satiety neurotransmitters. Several key among them as discussed in our Chapter Hunger & Satiety are GLP-1, CCK and Peptide YY.
This Author (AW)’s own experience strongly suggested that exercise and/or training, despite an additional stress on top of other daily obligates ~ is a remarkable antidote to restlessness. This is especially apparent on a prolonged intermittent fasts, where bordering towards 30+ hours may, paradoxically ~ manifests some urge to exercise.
There are certainly other ideas to pass the time. Chiefly among them that impacts NEAT (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.
While indeed plausible, we must never assume chores alone suffice as entire replacement of any proper fitness training.
3. Other self-housekeeping routines.
- Hydration ~ is often underlooked. But it need not be limited to plain water. Implementing apple cider vinegar, alternating with lime, lemon, carbonated or non carbonated warm water. Explore options. But ensure that adequate salt intakes and supplementation if required, must be maintained likewise.
- Consider cooking and consuming all feature meals through “Wet” cooking methods. As opposed to “dry” cooking which are typically frying, “wet” relies on use of water as base “medium” which translates more heartier meal, than “dry”. This Author (AW) finds that throughout all his years, cooking all savoury meals in a “dry” fashion – that is high temperature cooking with oxidised oils, predispose much easier way to eat in a calorie surplus. However, cooking with “wet” mediums on the other hand, eg. as simple as incorporating /adding water, stocks to main feature protein based dishes induce a far different satiety experience.
- Adequate mineral intakes – once again owing to importances of sodium, magnesium and potassium. The latter (2) should ideally be emphasized in a little extra especially as one progress throughout the more (years down the road) phases of Intermittent Fasting – first as short (16 hours) to then as prolonged (typically no further than <48 hours).
- Upon much longer intermittent fast(s) 36 hours and more – consider implementing sugar free diet soda, but still sprinkling minute amount of salts (sodium and potassium chloride) so long as it is not affecting flavour / palatability too much ~ serves as insurance / peace of mind. This Author (AW) may only speak from experience, that whilst not entirely “appetising” – sugar free sodas, as simply mixed with a little additional apple cider vinegar and/or lemon, on top of non-negotiable sprinkle of salts from time to time – do produce a satiety inducing effect. Potently so at times, that trying to finish the drink itself, were both challenging and/or somewhat demotivating.
4. Of all things – research.
Lastly, there should be no shortage for self-research.
For instance, this belief surrounding “Faster” metabolism as the ultimate gospel and picture of “health” ~ should be met with a dose of skepticism.
Every Biological response is arguably (and debate-ably) a function, not a detriment. For instance ROS (reactive oxygen species) generation, within the mitochondria apparently corresponds with metabolic rate (Farhana A & Rehman A 2023).
Several scientific literatures suggest that RMR or basal metabolism is correlated with higher feelings of hunger (Caudwell P et al. 2013). And this also coincides with theory of “Set Points” (Ganipisetti MV & Bollimunta P 2023).
For those unacquainted, the Set Point Theory was firstly derived from a rat study in 1953 (Kennedy GC 1953) . Upon prolonged energy scarcity ~ complex homeostatic regulations are always persistent to preserve fat mass, accordingly to however the body perceived as the prior “set” point. This is not to be confused with “Settling Point” however. As that, whilst similar in theory but distinct in their addressing that the “Settling” part focuses on the environmental and lifestyle factors.
We can debate whether “Metabolic Damage / Dearrangement” or “Starvation Diabetes” is a valid enough of a concern that applies to everyone. However if it is simply because of ~ practicing calorie restriction, or intermittent fasting; both which are natural autonomy(s) practiced for millions of years ~ “slow metabolism” is arguably a blessing.
That is if only, our mainstream mass media can assure us that we will not “simply die” of “hunger”.
The very reason why This Author (AW) have had times witnessing higher fasting glucose readings, even amidst prolonged fasting ~ is because he is not hungry. He is not swayed even with the idea of a huge humongous meal. But it has taken years for this to happen, to almost a change of one’s identity and relativity ~ with “nutrition”.
Were we to pause for a moment throughout our lifetime, from birth to our death (eighty years, give or take). What are the most “Scientific” bucket list we can do for ourselves?
Simple. There is absolutely nothing else worthwhile in realm of “Science” than tinkering with exclusion and reinclusions. Nutrition after all ~ consists of “ration”. And from this, “rationality” manifests. Intermittent Fasting is the most valuable instrument that relates this very concept by allowing our body to reason, with its own self.
Semantics and Sensationalism in mainstream media meanwhile, is Pseudo Science. They all remain as either entertainment or works of fiction. If one still argues they are still “legitimate” branch of Science – one may call it “Political Science”. Nothing more. Nothing less.
Summary
At some stage, one must willingly face and experience scarcity, alone. Perhaps this loneliness is what prompts a great deal of guilt should “binge” occurs during feeding window.But that ~ is human. After all, we are only human.
Recalling his very first time breaking a near 20 hour fast in May of 2018 ~ it was an experience This Author (AW) concluded as cumulative.
It didn’t happen in just one day. It took many prior years ~ of gradual acclimatising, exclusions and reinclusions.
“One day”, becomes day one. And here in 2024 ~ 400+ such days of practice have passed. And still on going
As counterintuitive as this may sound – hunger is a learned phenomenon.
Hunger is a learned routine. Hunger is therefore, a learned response.
Hunger, for the lack of a better word is a function of nature. It makes sense for us to work with it. Rather than against it.
Live-it-forward,
AW.
That concludes another comprehensive sneak peek! Once again, strictly WIP- DRAFT stage only. Live-it-forward, AW.