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Lose Weight by Eating Only When Hungry

Do you want to lose weight? I’m currently updating my page with tips on How to Lose Weight. The first three tips are to choose a low-carb diet, eat when hungry and to eat real food.

This fourth piece of advice is one of the most controversial – and most important – things to keep in mind.

Don't eat by the clockEat Only When Hungry

Reduce unnecessary snacking

On a low-carb diet you should aim to eat when hungry, until you are satisfied… but just as important if you want to become lean: Don’t eat if you’re not hungry. Needless snacking will stall your weight loss.

This can be a problem on LCHF too. Some things you eat unnecessarily just because they’re tasty and easily available. Here are three common traps to watch out for on LCHF:

  1. Dairy products such as cream and cheeses. – They work well in cooking as they satisfy. The problem is if you’re munching a lot of cheese in front of the TV in the evening… without being hungry. Be careful with that. Or lots of cream with dessert, when you’re actually already full and just keep eating because it tastes good. Or another common culprit: loads of cream in the coffee, many times per day.
  2. Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. I at least often eat all the nuts in front of me, whether I’m hungry or not.
  3. LCHF baking. Even if you’re only using almond flour and sweeteners snacking on baked goods and cookies usually provides extra eating when you’re not hungry… and yes, this will slow down weight loss.

Feel free to skip meals

Do you have to eat breakfast? No, of course not. Don’t eat if you’re not hungry. And this goes for any meal.

On a strict LCHF diet the hunger and urge to eat tends to decrease a lot, especially if you have excess weight to lose. Your body may be happily burning your fat stores, reducing the need to eat.

If this happens, be happy! Don’t fight it by eating food you don’t want. Instead wait for the hunger to return before you eat again. This will save you both time and money, while speeding up your weight loss.

Some people fear that they will lose control if they don’t eat every three hours, thus making them eat thousands of calories and blowing their diets completely. So they snack obsessively all the time.

This obsessive snacking may be necessary to control hunger cravings on a diet high in sugar and processed carbs, but it’s usually completely unnecessary on an LCHF diet. Hunger will only return slowly and you’ll have plenty of time to prepare food or grab a snack.

Summary

To lose weight quickly and sustainably: Eat when you’re hungry – but only when you’re hungry. Forget the clock and listen to your body instead.

More

All 16 tips on the page  How to Lose Weight.

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The Key to Obesity

Dr. Jason Fung

Earlier this week the world’s top LCHF conference came online. For the discounted prize $49 (usually $69) you get instant access to it, and you can also check out some short previews for free:

The World’s Top LCHF Conference is Finally Online!

We managed to get a special bonus for our members: one complete presentation per month. So which one should I choose first?

Personally I was most impressed with Dr. Fung’s talks, so here’s his first one. It’s about the key to obesity and type 2 diabetes: insulin resistance. How it develops and how you can reverse it. There’s some tremendously important information in there about the centrality of meal timing. To Dr. Fung an LCHF diet is just the beginning of the solution.

The presentation – among many other things – is available for members and as usual you can try membership for free for one month.

The Key to Obesity – full presentation

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Obesity Rate at New Record High in the U.S.

The number of obese U.S. adults rose to a new record high of 27.7% in 2014, according to Gallup. They rely on self-reported weight, which means that the reality is probably even worse.

Americans have quite a challenge to turn this around. Having just spent some time in the U.S. myself it’s clear that the food environment is simply awful. Plenty of bad (and high-carb) choices available anywhere at any time, while it’s much more of a challenge to find good options.

Add in the massive misinformation about the “dangers” of eating natural fat and the misguided fixation on calories and staying thin is truly a challenge.

Gallup: U.S. Obesity Rate Inches Up to 27.7% in 2014

As a contrast, in Sweden, where LCHF diets have been massively popular during the last seven years, the obesity rate has stopped increasing and may even be going down. Hopefully we can spread some of that magic around the world.

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“I Fooled Millions Into Thinking Chocolate Helps Weight Loss.”

Chocolate

Does chocolate help weight loss? And can you trust nutrition science news in the media? My answers would be “probably not” and “certainly not”.

Check out this story on how all kinds of media were easily fooled by a recent fake study, eagerly reporting that eating chocolate speeds up weight loss:

I Fooled Millions Into Thinking Chocolate Helps Weight Loss. Here’s How.

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The Big Fat Surprise

Does butter, meat and cheese belong in a healthy diet? And if so, how come we’ve been told the opposite for decades?

Here’s my recent interview with NYT bestselling author Nina Teicholz. Her book “The Big Fat Surprise” was called one of the best books of last year by publications like The Economist and The Wall Street Journal.

It’s a fascinating story. You can watch the first six minutes of our interview above.

Full Interview and More

If you want to watch the full longer interview – and a follow-up interview on the unintended and unfortunate dangers of new vegetable oils – they’re available on the membership site (free trial one month).

teicholzNina2

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“I Came Across Your Website & You Saved My Life”

Ani and his kids

Ani and his kids

Ani feared he would not live long enough to raise his kids. He had “the whole package” according to his doctor: Type 2 diabetes and just about every kind of risk factor for a heart attack, despite being only 43 years old.

His doctors just wanted to add ever more medication. But Ani went searching frantically online for a cure, as he wanted to live. And then he came across this website.

What happened next – in just a few weeks – surprised both Ani and his doctor: Continue Reading →

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