Video

Transcript

let’s talk about various strategies that

you can do to stop over eating

or should we say stop eating like a pig

like this

[Music]

so there’s just a few problems with

overeating of course um

you know you have overeating of the

wrong foods and overeating of just

healthy foods right which then can

create a big strain on your digestive

system

being satisfied is a very subjective

thing and it’s difficult because

sometimes the food that they’re eating

is not satisfying them for certain

reasons and we’re going to talk about

that so what is the right amount to eat

so you don’t overdo it that’s the big

question now in Okinawa they have a very

good principle that they follow of

course we’re talking about the

traditional people probably not the

current people that are kind of more

modern

but traditionally they eat until they’re

about 80 percent full I think that gives

some nice leeway there and I like that

principle if you can do it so ultimately

the best thing you can do for this

problem is to not have an appetite and

not have any Cravings right if you can

do that then everything’s going to be

easier and of course the way to do that

is to get on the healthy version of Keto

okay where you’re doing high quality

nutrient dense foods that’s satisfying

you on one end and then also you’re

doing low carbs which uh will greatly

reduce the hunger in between eating and

also when you’re doing intermittent

fasting your stomach does change because

you’re not eating so frequently and the

amount of food that you eat is going to

be less because you can’t just fit all

that food in there like you did before

especially if you’re doing things like

eating one meal a day you’re just not

going to be able to cram that much food

it’s going to be uncomfortable it’s

going to be painful and so you’re not

going to keep doing it typically when

you’re craving certain foods that could

just be a low blood sugar situation

where you’re trying to maintain this

level of glucose or the storage of

glucose in your liver called glycogen

and so you have to constantly eat

something more on the carbohydrate side

but you also have people that crave

bread could mean they might need more B

vitamins people that crave just sugar it

could potentially mean that they need

more potassium possibly probably not but

it could be or if you crave chocolate

that could mean that you need more

magnesium and of course if you’re

craving dirt that classically means that

you need more iron or even if you crave

Dairy it could mean that you need more

calcium I intuitively can just know what

to eat if I go to a grocery store okay

or on a given day before I eat I can

pretty much know what my body needs

more of and because I’m in keto and for

some reason I can just gravitate to

certain foods more than other foods like

I’ll need a lot more celery other times

I’ll need more protein so you do want to

get to a point where you’re really in

tune with your own body but the worst

question you can ever ask is hmm

what is my body in the mood for today

popcorn Pizza chips cookies

don’t ever ask that question okay a

better question would be what can I eat

that’s truly going to make my body

healthier but of course you really have

to be keto adapted or fat adapted to ask

the question or you’re just constantly

running into this

low energy low sugar blood sugar

situation there is actually

um and I’ve learned this just recently

there are certain genes that you can

have a an issue with that can cause you

to have more of a sweet tooth and that

can cause you to not be able to stop

eating certain things when you start

eating certain things and that is one of

my problems if I start eating sugar I

can’t stop I will just eat massive

amounts the same thing with

carbohydrates so I just don’t start but

I think the worst factor to this topic

is restaurants especially the all you

can eat buffets right where you really

want to get your money’s worth and you

keep going back and back and it’s like

why do we have to stuff our body with

that much food it’s just insane there

are certain foods especially in America

that give you much larger portions than

you really need okay huge steaks like 12

ounce steaks do you really need to eat

that much protein and then of course the

pasta and then of course the dessert

right I have found in Europe their

serving sizes are much less there are

certain restaurants that will have these

small portions but it’ll be many of

those so in one restaurant and I’m not

kidding they gave us 11

of these

these plates okay it was small but after

the seventh meal I was just hoping it

was going to be done because it was not

pleasurable it was just sampling after

sampling after sampling so I think one

really good tip is just to really

determine how much food you’re going to

eat and then the next day you end up

with blood sugar problems because you

raise your insulin up okay and now

you’re craving the wrong thing and then

you also have the factor that you must

eat everything on your plate because

people are starving in other places of

the world and we just have to just

finish our plate and so if that’s the

case just keep your portions on the

smaller side so there are hormones that

increase your appetite make you hungry

and there’s hormones that make you full

okay or satisfied and the hormones that

make you hungry we’ll talk about that

first include ghrelin insulin and

cortisol the stress hormone so ghrelin

that hunger hormone is triggered by

various things uh one would be the lack

of sleep right I know with myself if I

don’t get enough sleep

I definitely have more of an appetite

stress is another Factor when you’re

under stress you’re going to crave more

food and also when you eat refined

carbohydrates that’s going to tend to

lack those factors that are supposed to

satisfy you and eating refined

carbohydrates can also stimulate that

hormone but when someone’s actually

stressed they’re really not in the

present and especially if they’re in a

social environment

where they’ll just do things that they

don’t normally do because you’re not

really in the present they get into this

certain mode and they just start eating

and they really don’t differentiate what

they’re eating and then next thing you

know you just are completely off your

plan now with insulin of course that is

another hormone that stimulates hunger

doesn’t matter what you’re eating well

Spike insulin which will make you more

hungry about an hour and a half later

especially if you’re doing those snacks

okay of course carbohydrates and also

larger amounts of protein and MSG can

also increase insulin and Trigger hunger

and of course there’s cortisol and if

you’re more stressed you’re going to eat

more of certain things and the wrong

things and also it’s interesting people

that are on a diet they tend to get off

sugar but sometimes they’ll have

artificial sweeteners well artificial

sweeteners can also stimulate hunger

which is interesting because it can

potentially stimulate insulin now other

things that could stimulate appetite

a lack of bile in your gallbladder let’s

say for example you have gallstones

which means you’re lacking a bile that

thing that helps you dissolve fat and

extract fat soluble vitamins from your

meal let’s say you had the gallbladder

removed okay chances are you’re going to

be lacking bile or any type of problem

with the liver or tightness underneath

the right rib cage some pain that goes

on the right side all those are subtle

indicators that you are deficient in

bile and so if you’re not absorbing

certain fats that can keep you from

being satisfied you will feel full but

you won’t be satisfied so that will

trigger

eat more and by the way the way to

handle that is just to take bile salts

after the meal take one and that will

help being on a low-fat diet okay can

definitely keep your hunger up fat is

very satisfying

I do recommend being on the ketogenic

diet to eat more fat especially after

the meal okay and then that way uh you

can fast longer and that can help you

now junk food okay especially these

refined carbohydrates at any grocery

store you’ll have all these flavored

chips which are loaded with chemicals

incredible flavors and spices but no

real nutrients behind it and you’ll just

keep tasting these and you’ll just keep

doing boy these are delicious but

there’s no satisfaction so you can eat

the whole thing of course manufacturing

companies do this on purpose so you know

that but if I buy a bag of Doritos I

cannot just have one right I’ll eat the

whole darn thing and then I want another

one and another one so you just have to

avoid those areas on the grocery store

or at some other place that they would

sell them another reason why people will

overeat

is to get energy because they’re tired

they will satisfy this tired feeling

they tend to reach for more food to

replace this fatigue to hopefully get

more energy okay so that’s another

reason why people will eat certain foods

of course

that food that they just ate or over ate

they’re going to be tired shortly after

that you also have people eating out of

boredom boy that’s a it’s a big one you

know you’re sitting around the house and

you just are bored so you eat you really

don’t have any reason you’re not hungry

you just like to chew on chips not

necessarily celery

but something crunchy like nuts like

pistachio or something like that now if

someone’s pregnant and they’re craving

certain things hopefully they’re on the

ketogenic diet that could definitely

mean that the baby needs certain things

so just make sure you have something

nutrient dense and also then some people

will eat because they’re in pain as some

way to actually get them out of pain

right so there’s a lot of reasons why

people will eat now let’s talk about the

other hormone called leptin that is

supposed to satisfy you so if leptin is

too low okay you can also be hungry

and people that are overweight people

that have insulin resistance people that

have metabolic syndrome people that um

have diabetes have low levels of leptin

okay so they’re going to be hungrier

versus all of those people that I just

mentioned are going to have higher

amounts of insulin so hormonally

things are against them and it’s going

to be more difficult if you don’t have

enough of that leptin uh you just you’re

not going to be satisfied too well so

let’s talk about those things that can

increase leptin other than losing weight

fixing your insulin resistance and

getting rid of your diabetes a good

night’s rest can help you raise your

leptin lowering stress can help you

routine regular exercise or physical

activity can help increase leptin adding

more fiber can help you increase leptin

and I’m not talking about these

functional food fibers these new ones

I’m talking about the actual vegetables

another thing that can increase leptin

is fasting right now at first when you

do fasting you’re going to be hungry but

then your body’s going to convert over

you’re going to burn fat and so now

you’re doing intermittent fasting and

now your appetite goes away and your

leptin can start to reverse and start to

be increased okay and this is the best

indicator that to know that you’re

burning fat okay that you’re in ketosis

is that you lose the appetite and of

course if you lose the appetite your

leptin is going to be higher omega-3

fatty acids can help increase leptin

green tea can help increase leptin

probiotics and fermented foods but the

microbial density can help increase

leptin and make you more satisfied just

nutrient dense foods in general can make

you more satisfied now the research on

this is sketchy but I know for a fact I

live on a farm when I consume the eggs

for my chickens

boy I am satisfied compared to other

eggs when I consume the the meat from my

own Farm

super satisfying so what’s causing that

is it the fat is it the protein is it

the carbs

no it’s the nutrients it’s nutrient

dense so most people Americans

especially are just eating empty

calories and that is going to keep them

eating over and over and just make them

always hungry which is terrible if

you’re trying to do any type of diet or

trying to achieve any type of Health

goal so to get out of this pattern of

overeating you want to get on the

healthy version of Keto and definitely

do intermittent fasting I also recommend

that you eat your vegetables first okay

and that way at least you can get a lot

of really low calorie fiber and

nutrients first and that’s going to help

definitely just with feeling full as you

eat the next meal versus the protein

which

tends not to turn off that hunger as

much so eat your vegetables first

also before you eat determine what

you’re going to eat and how much you’re

going to eat and then that way you can

control what you eat and we’re talking

about moderate amounts of protein

between three four five six maybe seven

ounces of protein if you’re going to do

salad it’s seven to ten cups but of

course if you’re doing two meals right

you would cut that in half it’s doable

and then of course the fat that comes

with that protein now I also add extra

fat like whether it’s going to be pecans

or macadamia nuts or maybe an avocado

olive oil maybe a keto dessert I’ll add

more butter to the meal the other thing

to do to kind of keep you conscious

and in in the moment okay is to chew

your food uh longer right uh so many

people have watched them eat and they

just like inhale the food and it’s like

there’s a Race So chew your food

thoroughly before you eat okay that’ll

help your digestion and then I think the

restaurants they’re a bit dangerous if

you don’t go to the right restaurant

don’t go to all you can eat buffets make

sure that you kind of stay in control of

your meal at a restaurant you know they

bring in all these uh these Breads and

hors d’oeuvres so just be really

conscious of what you’re putting in your

mouth and the size of those Foods at the

restaurants especially if you’re doing

them frequently so this topic was all

about not overeating but I think it’s

very important to know what to eat okay

what meal would be the healthiest meal

and I put that video up right here check

it out