Top Ad unit 728 × 90

Bodybuilders Feel Much Hunger Why

Feel Much Hunger Why
Bodybuilders Feel Much Hunger Why

Bodybuilders Feel Much Hunger Why:


Regular Exercise

Whether or not exercise helps with hunger control ends up interacting with psychological factors that I’m not going to detail here. Some research suggests that people ‘couple’ exercise with their diet.  The underlying psychology seems to be along the lines of “I exercised today, why would I ruin that by blowing my diet.”  That’s good.

However, another category of people often uses exercise as an excuse to eat more.  The underlying psychology seems to be I must have burned at least 1000 calories in exercise; I earned that cheeseburger and milkshake.

Of course, since people basically always over-estimate how many calories they burned with exercise, they end up doing more harm than good.

The short-version of this point is this: for some people, regular exercise (and it may not be anything more than a brisk walk) has a profound benefit on keeping them on their diet.  And for others, it tends to backfire.

Basically, through myriad overlapping mechanisms, exercise has the potential to increase hunger, decrease hunger or have no effect.  Some of the effects are purely physiological.  On the one hand, exercise increases leptin transport into the brain which should help some of the other hunger signals work better. 

On the other hand, some people can get a blood glucose crash with exercise this is especially true in the early stages of a program and this can stimulate hunger.  Most research suggests that exercise has, if anything, a net benefit in terms of hunger control but it’s even more complicated than that.

Fasting


Various interpretations are out there but there is emerging research showing a variety of health benefits from this style of eating.

A small female trying to subsist on 1000-1200 calories per day and trying to eat 3-4 times per day is only getting a few small, relatively unsatisfying meals per day.

However, if that same dieter fasts most of the day (many find that hunger goes away after an initial spike in the morning), she can eat 1-2 significantly larger (and more satisfying) meals later in the day.

Appetite

For the most part, diet drugs have fallen into one of two major categories: metabolic enhancers and appetite suppressants.  Sometimes the drugs do both.  Now, used without changes in diet and activity, these drugs tend to only have small and transient effects.

At least try the non-drug strategies first; but when the hunger is clawing at you making you want to quit your diet, consider using one.

Your Dieting

  
Damaging approach to dieting and research has clearly shown that the type of rigid dieter I’m describing above who expects absolute perfection from their diet or it’s a failure do worse than more flexible dieters.

The reality is that, within the context of a long-term diet, even small deviations don’t really do much harm unless the person goes berserk and makes it harmful.  That is, say you’re on a diet and you eat a couple hundred calories of cookies because you really wanted them. 

If you’ve dieted the past 6 days, that’s no big deal.  However, if you decide that you are a worthless piece of crap with no willpower and eat another 1000 calories of cookies; well you made it into a problem.  Understand?

Fat

Every dieter is faced with a fundamental choice which, put simply is this What’s more important to me, losing weight, or eating this food?  I’d note that this is also a reason I’m so adamant about the flexible dieting strategies, at least one way of dealing with food cravings is to include them in the diet in a controlled fashion.  That way the dieter is controlling the diet, instead of the other way around.

But none of that makes the hunger away; it’s just you trying to trick yourself out of feeling bad about it.  When that point is reached, there are only two options that I’m going to put very bluntly.

Eat More Protein

It also helps that, as long as you’re dealing with sources of lean protein (low-fat fish, skinless chicken, even low-fat red meat), it can be tough to get a lot of calories from protein in the first place.

It’s also worth mentioning that a lot of the benefits that are often attributed to ‘low-carbohydrate’ diets have more to do with the increased protein intake; the benefits occur because they are ‘high-protein’.

While dietitians continue to squabble over whether carbohydrates or fats are more fillings in the short-term, the data is actually abundantly clear: protein beats them both out.  Increasing amounts of research have shown that both acutely and in the long-term, higher protein intakes help blunt hunger.

I’d also note that there are many other reasons to consume sufficient amounts of lean protein on a weight loss diet including blood glucose stability and sparing of muscle mass loss. 

Eat Fruits Daily

One aspect of hunger has to do with the status of liver glycogen when liver glycogen is emptied, a signal is sent to the brain that can stimulate hunger; the corollary is that replenishing liver glycogen tends to make people feel fuller.

The fructose component of fruit works to refill liver glycogen and folks who include a moderate amount of fruit in their weight loss diets often report feeling much less hungry.  For odd reasons fruit has gotten a bad rap for dieting, at least in the athletic and bodybuilding subculture but little could be further from the truth. 

That’s in addition to the other benefits of fruit (fiber, nutrients).  Oh yeah, eat whole fruit, stay away from fruit juice.

Eat Fiber

Additionally, fiber slows gastric emptying, the rate at which food leave the stomach.  By keeping foods in the stomach longer, a high-fiber intake keeps folks full longer.  Basically, mom was right, eat your vegetables.

No list of this sort would be complete without the mention of fiber.  Fiber can help with hunger in at least two ways. 

The first is that the physical ‘stretching’ of the stomach is one of many signals about how much food has been eaten; when the stomach is physically stretched the brain thinks you’re full. 

High-fiber/high-volume foods e.g. foods that have a lot of volume for few calories accomplish that most effectively.

Dietary Fat

As well, exceedingly low-fat diets often taste like cardboard, tying into some of the comments I made initially about psychological effects of dieting; people won’t follow a diet that doesn’t taste good for very long. 

Dietary fat gives food a certain mouth-feel and very low-fat diets remove that, leaving people dissatisfied.  The diet usually ends shortly after that.

Research has shown that moderate fat diets improve adherence to dieting and, with rare exceptions, I don’t suggest taking dietary fat much lower than 20-25% of total calories on a fat loss diet.  In some cases (such as very low-carbohydrate diets), it may be higher than this.
Bodybuilders Feel Much Hunger Why Reviewed by Bodybuilding Gym on 12:28 Rating: 5

No comments:

All Rights Reserved by Bodybuilding Fitness Workouts and Healthy Diets © 2016
Designed by iTayyab

Contact

Name

Email *

Message *

Powered by Blogger.