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so there’s a lot of things that make  us want to overeat snack way too much  

that really interfere with intermittent fasting  you have the flavorings of the food especially  

processed foods that people have addictions to msg  of course sugar empty calories that don’t have the  

nutrients that satisfy us people eat because  they’re bored there’s stress but there’s one  

more thing that i actually forgot to mention in  other videos and that has to do with distractions  

i’m talking about when you eat and you watch tv  at the same time or you’re on your cell phone  

the awareness of okay i had enough i’m done i’m  full tends to be interfered with when you get  

distracted so there’s a couple different brain  centers that control taste through your tongue  

and then also smell which by the way is like 80  percent of taste and so this is why if you have  

a cold your sense of taste is pretty it’s pretty  much shot so you have these receptors that are  

picking up information cause you to be hungry eat  and then the nutrient feedback loops are supposed  

to come back and turn off that mechanism so you’re  full so you can stop eating so there’s a couple  

things that you need to do if you’re in that  situation number one you need to of course not  

have that junk food available in your house very  important so you’re not tempted you also have to  

be just increase your awareness of the perception  of how full you are and how satisfied you are but  

of course it’s even more important to avoid those  empty carbohydrates that will just never turn off  

the hunger because they’re empty and but they’re  very flavorful so you’ll keep eating them  

also chewing longer is another thing you can do  there’s even this gentleman who i read about a  

while ago who they think his name was fletcher who  was teaching at that time the most important thing  

to maintain your weight and improve your digestion  is to chew so he would recommend that you needed  

to chew a hundred times before you swallowed  that would definitely help you be more satisfied  

because you’re increasing your awareness of just  chewing longer versus just inhaling it and not  

really even chewing it you also have buying  nuts in their shells like let’s say you had  

walnuts right you’re going to snack on walnuts but  you had to de-shell them that would be a barrier  

that would add more time and of course at the  very minimum you can have the pistachios with the  

shells which take a little bit longer versus just  a straight de-shelled nuts where you’re just like  

shoveling them in your mouth oh how about  chopsticks right i know if i had to use chopsticks  

i would go hungry right they’re very complex i  don’t know how people use them and also if let’s  

say you had dinner and you’re gonna have a keto  snack right after or dessert really set a limit of  

how much you’re going to allow yourself to eat  because if you’re getting distracted whether  

it’s a social event and then all of a sudden you  realize oh my gosh i just had way too many and  

now you’re bloated and you’re congested and the  next morning you wake up hungry because you ate  

way too much and you factored your blood sugars so  the motto of this video is mindful eating keeping  

your awareness very high hey before you go real  quick i have a course entitled how to bulletproof  

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