Snacking.

Ted_Hutchinson

Higher omega-3 fat intake associated with enhanced satisfaction from food
Omega-3 boosts satiety during weight loss: study

In this study they compared consuming six placebo capsules with six omega 3 fish oil capsules with 3 portions of cod weekly compared to 3 portions of oily fish to see what effects increased omega 3 had on appetite.

They found that not only did those participants getting the real fish oil or the fatty fish feel fuller after all their meals (the test meals did not contain omega 3) they also remained less hungry 2 hrs after eating.

It wasn't just opinions that were sought but several hormones were measured from blood samples and these showed the leptin levels were lower in those getting an average of 1.5g omega daily (either from capsules or oily fish alternate days).
Leptin has a direct effect on appetite.
Leptin is pro inflammatory.
Omega 3 is anti inflammatory.
In the same way Vitamin D3 is anti inflammatory.
Raising Vit d levels also lowers leptin levels.
The average UK adult takes in from diet/sunshine about 2000iu/daily D3
Our bodies work best on 5000iu/daily intake.

I suspect the reason I had no trouble losing weight this year was because my omega 3 status and Vitamin D status were optimal. All I needed to do was to just stop eating those foods that raise insulin levels (and by doing so raise leptin levels also)

Dr McCleary of the Brain Trust program also suggests 1.5g daily of omega 3 is important for brain health so even if it doesn't work as this study claims with regard to maybe cutting down on your desires to snack., it will help reduce the chances of feeling depressed about it in the same way Vit D3 improves feelings of wellbeing if taken in amounts relevant to ideal daily usage.

katiecoodle

I saw a dietician once who said that I was a typical grazer & she reckoned that I had a long-term habit of grazing/snacking, rather than eating meals. And she was honest enough to say to me that if I've been eating like that for 20+ years, it's highly unlikely that anyone will be able to change it - it's a way of life. BUT her recommendations were to alter the types of food I was snacking on - so for example, if I fancied something instant like crisps - choose rice cakes instead. Or if I was going for a chocolate biscuit, she said have a wafer based biscuit instead. Instead of Coke, have Diet Coke - instead of cream on my strawbs, have fromage frais. These little swaps all do add up and can make a difference.

HTH

Ted_Hutchinson

katiecoodle wrote: »

I saw a dietician once who said that I was a typical grazer & she reckoned that I had a long-term habit of grazing/snacking, rather than eating meals. And she was honest enough to say to me that if I've been eating like that for 20+ years, it's highly unlikely that anyone will be able to change it - it's a way of life.

I don't think I agree with that. I was always hungry because I ate those foods the made me hungry. If foods raise your insulin levels the feedback system encourages you to eat more so you get hungry again sooner.Change to those foods that lower insulin and you defeat the system than tells you to eat some more. Almost without exception people who eat low carb eat fewer calories, even if like me, they don't ever intentionally limit calorie intake. I stopped raiding the fridge the week I stopped eating bread, rice potatoes, pasta and sugar.

BUT her recommendations were to alter the types of food I was snacking on - so for example, if I fancied something instant like crisps - choose rice cakes instead. Or if I was going for a chocolate biscuit, she said have a wafer based biscuit instead. Instead of Coke, have Diet Coke - instead of cream on my strawbs, have fromage frais. These little swaps all do add up and can make a difference.

But surely if you do need to snack all these alternative continue raising insulin levels so continue the vicious cycle.

Changing to nuts, pumpkin seeds, slice of salmon with cream cheese and cucumber, cheese and apple slices, would break the cycle as they don't raise insulin and start the whole process off again.

You need to avoid the cravings caused by low blood sugar.

A meal high in carbohydrates forces the release of insulin to regulate the high levels of blood sugar. The result is the opposite - low blood sugar.

This is the "catch 22" you have to avoid.

The answer is to only eat those foods that do not make you hungry.

belfastgirl23

Just to come back on what Ted says - I've been trying to snack on seeds, nuts and dried fruit (just a little, I know it's also sugary) and I do think it's helping. I do like them which is also good and I like that I'm snacking on things that are actually good for me rather than empty calories. I would def recommend giving it a try.

lexa34

Snacking for me can be boredom or habit. Or as some sort of "reward". Not good for me- but getting better at not doing it!

Crisps aren't good for anyone in the household. Do them a favour as well and stop buying them! Or they can buy and eat them away from you! They can support you with this a be more healthy!

xx

Paparika

How about a bowl of cereal?

Ted_Hutchinson

Paparika wrote: »

How about a bowl of cereal?

That is a very good idea for those who want to keep getting hungry and don't want to end the vicious circle .

Cereal is as far as the body is concerned similar to sugar.

Most grain products (including whole grains) are digested very rapidly.

They enter the blood stream as sugars almost immediately after you eat them.

The body experiences a sharp spike in blood sugar and releases a corresponding amount of insulin in response.

High insulin is bad.

Insulin decreases the sugar in your blood and in your brain.

Low sugar in the brain means poor concentration, fatigue, and other problem and then you resort to snacking again to feel better.

Insulin is responsible enabling your body to store fat so you gain weight even as your energy decreases, and insulin is also linked to the serotonin system that affects mood.

belfastgirl23

Ted_Hutchinson wrote: »

That is a very good idea for those who want to keep getting hungry and don't want to end the vicious circle .

Cereal is as far as the body is concerned similar to sugar.

Most grain products (including whole grains) are digested very rapidly.

The enter the blood stream as sugars almost immediately after you eat them.

The body experiences a sharp spike in blood sugar and releases a corresponding amount of insulin in response.

High insulin is bad.

Insulin decreases the sugar in your blood and in your brain.

Low sugar in the brain means poor concentration, fatigue, and other problem and then you resort to snacking again to feel better.

Insulin is responsible enabling your body to store fat so you gain weight even as your energy decreases, and insulin is also linked to the serotonin system that affects mood.

What about cereal with wholegrain, seeds and nuts? I've recently swapped my porridge for alpen no-sugar, fortified with extra seeds and nuts as well...just wondering what you reckon?

Ted_Hutchinson

belfastgirl23 wrote: »

What about cereal with wholegrain, seeds and nuts? I've recently swapped my porridge for alpen no-sugar, fortified with extra seeds and nuts as well...just wondering what you reckon?

The Glycemic Index and Glycemic Load of various cereals can be found here.
There may be other lists that actually rate Alpen no sugar.

I suspect Alpen no sugar may have substituted raisins for sugar so it will still count as sugar as far as your metabolism is concerned.

My breakfast is fried bacon, eggs, mushrooms, tomatoes with a tablespoon of ground linseed (omega 3) to mop up the coconut oil it was fried in.
I won't need to snack at all between now and lunchtime.