Regulate your appetite by learning which foods are good for you.
Health Benefits
Losing weight is not just a matter of willpower. American Robb Wolf, former biochemist, current dietitian and author of The Wired To Eat, believes we are genetically programmed to eat more and lose less weight. Wolf, who struggled with ulcerative colitis until a few years ago, changed his life with the Paleo diet, which foods improved his health. Now it introduces a new program that goes beyond the Paleo concept to achieve long-term weight loss and healthy living goals.
Your body’s unique needs
Wolf believes we need to go beyond conventional advice to find out which foods fit our personality. One of the most important points in doing this is to find the types and amounts of carbohydrates your body can tolerate while keeping blood sugar levels under control. Research proves that we all respond differently eat to the same foods, and some foods provide a healthy response in humans, while others provoke a negative response. So the idea is to find what’s best eat for each Human Being and so work with our physiology, not against it. Information is pouring out from all around us, and not all of this information about the diet we are exposed to is suitable for us. While it may have worked for your spouse, friend, or co-worker, it may not be successful in meeting your unique needs. So, a common mistake is to assume that the program that works for someone else will surely suit us. You may have avoided “bad” foods like rice or potatoes for years and eventually find that your body actually tolerates them. Or, those “healthy” foods you consume to support your body may actually be sabotaging your personal health journey. Although we have a lot in common as human beings, our genetics and microbiome are quite different. What works for one (low-carb) person can be disastrous for someone who is insulin sensitive.
a balanced lifestyle
And it’s not just about feeding. Correcting sleep, exercise and stress levels increases your chances of losing weight by resetting your metabolism. Adequate sleep rejuvenates us, makes us feel better, and encourages healthy habits. Tissues damaged by daily wear are healed, anti-aging foods hormones such as growth eat hormone or melatonin are released, and the immune system is restarted, which will protect us from diseases.
Exercise is another important factor to consider. However, instead of thinking of exercise as a means to burn calories, do an activity you enjoy and thus bring greater health benefits. When it comes to losing weight, you have to stay on the stress level. While we admit it’s not easy, consider stressful situations and try to make more time for fun social activities like learning a new language, volunteering or trying a new sport.
diet
Getting a clear picture of our health helps you evaluate realistic health goals. There are several ways to create a comprehensive picture of your current state of health: First, consider what you see in the mirror and how it makes you feel. Second, calculate your waist to hip ratio. (Divide your waist circumference by your hip circumference.) Then measure your blood pressure and fasting glucose level (a marker of insulin resistance). There are three main nutrients that affect our appetite: protein, fiber and carbohydrates. Protein, especially lean protein from animal sources, sends a signal of satiety to the brain, while fiber gives a feeling of fullness. Fiber also replenishes the intestinal microflora with nutrients that will build immunity against diseases. While carbohydrates are an important contributor to a healthy diet, the key is to find the right amount of carbohydrates for you. According to Wolf, an amount between 75 and 150 grams is ideal for most people. Its diet is divided into three distinct phases. Here is the summary of each item.
Nutrient Matrix
Protein, Egg, Sausage, Chicken breast, Steak, Ground beef
Vegetables, Carrots, Broccoli, Spinach, Asparagus, Cauliflower
Oil, Olive, oil, Butter, Coconut oil, Red palm oil
Spice, Salt, pepper, Garlic powder, Basil, Red flakes, pepper
1. Stage
30 day reset diet
This phase consists of three meals containing 110-170 grams of protein per meal, 75 to 150 grams of carbohydrates and fats, mainly fruits, vegetables and roots. Wolf has created a food matrix on which you can build your meals. For example, make grated (a type of omelet). Using the ingredients in the matrix, you can explore different ways to use all the food groups by ensuring that all your meals contain proteins, vegetables, oils and spices. The main focus is on safe weight loss by balancing insulin levels through satiating foods.
2. Stage
Seven-day carbohydrate test plan
To create what Wolf calls a personal eating plan, we must identify foods that suit us and foods that do not. First, we need to find out what kind of blood sugar response we get from meals. You can do this by purchasing a blood glucose monitor and prickling a finger. Next, we need to track what we eat and when, and our blood sugar response. You can write or use a nutrition tracker. You should test a certain amount of carbohydrates at breakfast every morning for seven days. Essentially, two hours after eating 50 grams of carbs (for example, 300 grams of oats or 250 grams of quinoa), use your blood monitor to track your blood sugar response. Your blood sugar should ideally be between 90-115 mg. If higher than this range, try the same food again for breakfast on a different day. This time, however, halve 50 grams of carbohydrates and consume 25 grams, and measure your blood sugar again two hours later. If the response is still above 115mg/dl, it most likely means that nutrient is not for you.
3. Stage
Bring the end
At this point, you should consume a good amount of protein, good fats every day and stick to a carbohydrate level that suits you. Generally speaking, that means 100 to 150 grams of carbs from fruit, sweet potatoes, peanut butter, and grains that you’ve discovered are right for you as a result of a seven-day carb test plan.
3 steps to get started
Cross the barrier with Wolf’s hints.
- empty the cabinets
Get rid of processed foods such as biscuits, ice cream, and juice. They only harm your efforts to be healthy. Put everything in the bag and donate it somewhere.
- Don’t stock up.
Always have snacks like almonds and cashews on hand that will save you from hunger pangs.
- use the freezer
Stock up on a week’s worth of food such as meat, seafood, and frozen vegetables. So you always use healthy ingredients at home. When cooking, cook twice the amount to throw the excess in the freezer. This gives you extra time to prepare the next meal.
