The Science of Weight Loss
When You Eat Can Be More Important Than What You Eat
Have you ever wondered why you often get hungry a few hours after what seemed to be a large meal? Maybe you get a cookie craving 3 hours after a large pasta dinner? Well there’s a very good reason for that. It has to do with how the body processes carbohydrates and it’s related to one of the body’s most important hormones – Insulin.
The joke about being hungry after eating Chinese food has basis in the large amounts of carbohydrates in the meal. When we eat a carbohydrate rich meal, blood sugar levels increase as the carbohydrates are broken down into their base molecules – sugar. As blood sugar levels increase, insulin is released in response. Insulin is a hormone which moves glucose (sugar) from the blood into the muscles and fat cells for storage. In order to visualize this relationship better, take a look at the graph below.
In this graph we can see how insulin reacts to an increase in blood glucose levels. After the ingestion of a carbohydrate rich meal, blood glucose levels increase rapidly. Once the body detects these elevated blood glucose levels it releases insulin. You can see that blood glucose levels peak and then fall off and insulin does the same, however insulin levels peak later than blood glucose. It is in the peaks when your system converts the excess blood sugar into fat reserves.
Once blood glucose levels reach normal again, you can see that it takes insulin a little bit longer to reach normal again. It is this lag time in normalization of insulin levels which gives us those sugar cravings after carbohydrate rich meals. This is because blood sugar levels are normal but we still have insulin present in the blood and that insulin needs something to do – without sugar to store it gets bored! So it has the effect of asking the body for more sugar.
That’s why we get hungry even though we just ate a few hours ago.
Control Weight With Six Meals A Day
Though some may say that 6 meals per day will increase your metabolism, there is no research to support that belief. What is important is hunger control. So what can we do to eliminate or at least reduce these hunger cravings? We have to learn how to control the insulin response. Recent studies and research tell us that by leveling off the peaks and valleys in insulin during the day you’ll be able to exit that ‘hunger rollercoaster’ that plagues millions.
By tradition, we tend to have 3 meals each day (with some snacks in between.) This process induces the hunger rollercoaster. By spreading our nutrition out over six meals (or mini-meals), we better manage blood sugar and insulin levels, minimize fat storage, minimize hunger, and have increased energy.
Ideally, you should include carbohydrates, fats and protein in each of the six meals throughout the day. Fat and protein will slow down the release of insulin, further leveling the peaks. Also, carbohydrates that have a higher fiber content do not cause as large an insulin response as those which contain less fiber.
The Reason Is In Your Genetics
Although we work out in a gym and buy packaged foods, genetically we are still cave dwellers. For the human species to survive, the body naturally conserves energy if it suspects any shortage of nourishment. This works well when there are days between meals. It is also why you can eat like a bird and still gain a pound from the first bite of chocolate cake. To lose weight, the body must have a steady intake of food. Studies suggest that the body will train itself to just get by on less energy instead of burning off body fat for energy. Eating more frequently will also help you to keep your total food consumption under control and reduce hunger.
Lose Weight With Candy
Losing weight is not dependant on always eating the best or healthiest food. Look at candy. If we can decrease the amount of sugar we dump into our blood, thereby decreasing the size of the peak in blood glucose levels, the insulin response will decrease accordingly. You can maintain energy levels (for a limited time) and lose weight by eating a piece of candy every 15 to 30 minutes, all day long. The high sugar content will cause insulin peaks, but smaller ones, so you can avoid hunger, lose weight, and feel energetic. We do not advise this as your body needs more than sugar. Without proper nutrients, your body cannot continue to function properly.
Add a Prescription Appetite Suppressant to Lose Weight
Remember, to effectively lose weight you must burn more calories than you consume. When you combine six daily meals with a prescription appetite suppressant in a doctor’s supervised program, food consumption decreases to levels requiring use of stored fat, resulting in quick weight loss. One you reach your target weight, we remove the suppressant. Then, with the 6 meal program, you will be able to maintain a healthy weight for the rest of your life.