Cravings

Cravings come and cravings go, and sometimes they stay for days, weeks. Not easy to not eat, and yet know one claims to have the answers.

Too much carbohydrate definitely results in cravings. Lustin's explanation, insulin blocks leptin signaling, and leptin is the satiety hormone, is the most likely explanation.

Too little intake of energy, fat or carbohydrate causes a first pass feeding of the gut hunger. A bit of fat or fat and protein removes that. For me, this occurs any time after three hours. Others suggest it should not happen for 5 to 6 hours.

Too little carbohydrate also causes cravings, severe cravings. Dr. Richard Bernstein, at 30 grams does not talk about the cravings. So I suspect it is not universal. Inositol has been suggested as the cause, and cantaloupe, the most available natural inositol helps, but by then I am well over 30 grams of carbs. Potatoes also help, but only boiled and cooled, to produce a bit of resistant starch.  This suggests that there is a craving free window of opportunity.

Expression of these issues also helps. But what do I know. Breath, simile and enjoy what life has to offer. Dao.  

A quick summary

This in intended for BMI > 30 only, the obese. Exobese may also benefit. This assumes that we have the willingness to follow.

Robert Lustig provides the physiology of carbohydrate intolerance, the desire to keep eating, or more precisely- the lack of satiation, aka, insulin blocking the leptin signal.

Details can be found here:
http://www.dietdoctor.com/robert-lustigs-new-talk-sugar?utm_source=rss&utm_medium=rss&utm_campaign=robert-lustigs-new-talk-sugar

David Kessler identifies the foods that cause an issue of raising a desire to eat. Eating processed carbohydrate, sugar, starches, can start a person down the road to Lustig's area of expertise. 

Details 

http://philosophyofweightmanagement.blogspot.ca/search/label/kessler

http://philosophyofweightmanagement.blogspot.ca/2013/11/palatability.html

Emotional refeeding, aka, eating for other reasons, trains us to eat, conditioned hypereating. Details.

http://philosophyofweightmanagement.blogspot.ca/search/label/conditioned%20hypereating 

So what is the solution?

Start with Maffetone's Two week test, and figure how little carbohydrate you can handle and then stay below that amount. 

http://philmaffetone.com/2-week-test.

After that we may need to adjust the amount of protein/fat we are consuming. 

The ideal diet

New guidelines have been created, or new advise to be dispensed.
http://www.drsharma.ca/new-obesity-guidelines-released-at-obesity-week.html

Of course, if a doctor disagrees, and provides his best experience, and does not follow the guidelines, then he is negligent.... and we all know where that leads.... Statins anyone.

The ideal diet is one that we can stay on and lose weight or maintain weight on, and all those other bloody markers. That is physically stay on the diet, psychologically stay on the diet, philosophical stay on the diet, socially stay on the diet, environmentally stay on the diet, economically stay on the diet, ..... and all those other things, not just food. It is the continual advice to try this or that, Paleo, primal, Atkins, Dunkin, Mediterranean, Low-carb Paleo, 19th Century Peasant, Real Food Plan, PHD, Mediterranean, or whatever. No processed foods, sugars, flours, seed oils. No hyperpalatable... Yada, yada, yada.

And everybody has a opinion today, and another tomorrow. Yet only the scales knows for sure, and it does not known anything, for it is a scales.

I know I am not in control of my weight, but some days, I do have control of what is available to eat, and some days not. Such is life.

But what do I know? Breath, smile, and enjoy the circus that life is. Dao.

Real food

http://weightmaven.org/2013/11/11/quote-of-the-day-190/

http://www.fatnutritionist.com/index.php/real-food/

but the twinkie will leave you wanting more. Real food grew in a garden or on a farm. You can eat it raw, or simply cooked. No messing about. No need of a recipe. Simple. No hyperpalatable. No Addictive nature.

Food Addiction Cycle

The food addiction cycle and the craving cycle are a concept intended for better understanding of the process. This is not completely described, but rather a coarse model of understanding. It is confused as the -- carbohydrate excess cycle, insulin overshot, fat storage, premature hunger, eating -- cycle overlays or is (or can be) a parallel process that adds to the issue. Also note that some fats and some proteins can start this cycle.

The craving cycle can be understood as a group of lists, pick one of more from each column, and then proceed to the next list. The first step in the cycle is the cue step, a cue of some type, cue, image, location, time, or a thought. Thinking is dangerous for us obsessives. We can avoid some of the environmental cues, but not within modern society, perhaps at work or some of the time.

The second list is more of the same, just stronger. If food is presented, or priming aka tasting, smell, sight, or more thinking, perhaps associated with a "liking", desire, or "wouldn't it be nice". This is appetite development stage. The wet mouth stage, if we notice, or as some of us mop up drool. The ability to taste, to like food, and a intense desire for food all vary in strength. Some people have little desire for food and do no accept or acknowledge this issue, so if you are one of those FO.

We can separate from cue/situation if necessary at this point. Walk away. Go do something else, not food related. Or think or say "that is not food", or "that is poison to me", the most powerful of methods.

This is usually followed with eating the forbidden food, or not. We consume or produce chemicals in the brain that have a effect on our thinking, desires, motivation, learning, memory, or we may recall tastes, and pleasant feelings. This can be totally unconscious as well as consciously. The eating strengthens the desire for more, and weakens the resistance. Those that think willpower is useful can FO.

The chemicals produce or consumed (parts or whole) are often opioid peptides (wheat, grains, diary, nuts) or endorphins (omega 6 oils), or other like dopamine, serotonin, stimulus, relaxants. These
produce feelings of liking, strong desire for more, desires of all sorts if more is not an option, craving, grasping, intense desire for more, and the like. These desires can be very strong. This is the reason that moderation is a suckers game, if you are a addict.

There are other causes of food desire. Stress refeeding is a common learned behavior. This becomes a conditioned, unconscious reaction. If carbohydrate is used as refeed material, the insulin storage cycle is often started, so overeating is normal.

There is another problem, left desiring more after an adequate meal, even low-carb, zero carb, or the like. Some of us cannot stop. Satiation does not happen. Satiety may after a hour or so, some of the time.

It is impossible to explain the strength of the desire for food to people who have little desire. The only solution is to totally avoid the addictive foods. That may mean eating boiled cabagge and beef burgers the remainder of my life.

But what do I know. Breath, smile and enjoy what life has to offer.

Desire

How strong is your desire for food?

Do thin people have less strong desire for food or greater will power?

Do thin people lack the ability to taste food, and hence the ability to be primed and cued?

I think this is the secret of weight control, not will power.

Double Stating

Venting...

http://atlanta.cbslocal.com/2013/11/04/poll-obesity-rates-climbing-in-all-demographics-in-u-s/

People between the ages of 45 and 64 saw the biggest increases in obesity rates, followed by those earning annual salaries between $30,000 and $74,999.

So you pick the income group with the biggest value, a $45000 dollar spread, and a 20 year age group... But it is the same data, once vs age groups, once vs age... Both ways of looking at it likely includes the majority of overeaters. So what is news?

Yet the government encourages food companies to continue to market hyperpalatable foods. We are the silent majority. It we all wrote (emailed, phoned) our MLA, MP (Canadian) , would it do anything besides make us feel better having vented? More deaf ears. 

Hello work. Any body got there eats on?    

Palatability

Palatability meaning has changed,
when it is used by the food industry,
or the meaning has become something
that it was or is not in the common understanding
of the word.

Palatability now is a measure of
only one aspect of taste, the ability of a food
to stimulate the desire for more.

Anyone on a weight reduction diet should immediately
see the importance of such a characteristic of food.
Priming from the first bite is zero.
Priming is the creation of desire for more from the first bite.
Eat or not eat is a actual choice,
not a fight against nature, and our desires.

There is a diet advantage of a low and normal
palatability foods, where normal is "do not care"
or "take it or leave it" level of desire for that food.
Hyper and high palatable foods will cause
consumption until hedonic adaptation
says "enough already".

Now this makes the boiled and refrigerated potato
the ideal diet food; bland yes, but neutral palatability,
and quick satiation, good satiety.

Ability to Taste

Our ability to taste may have more
to do with our weight than anything else.

We taste, and decide: more or nomore,
this is food, this is not food,
this is good, this is bad.
Our taste is the sense that is the primary input
into the decision, eat this or not.
So our ability to taste is the primary input
into our weight, along with a LOOKUP
function, is this good or bad.

This may be how tobacco is such an appetite killer,
more than just nicotine. After quitting smoking,
a few weeks, and food starts to taste much better,
and we then eat more.

This may also be why boiled potatoes
are such good diet food. (Chris Voigt)
http://20potatoesaday.com/
Taste could be divided into three categories:
real good; neutral, bad. If we always eat in the
neutral zone, we would never be primed to go on eating.

Primed: a food that induces the "more" signal.

Can we create a new LOOKUP function be
inserting an arbitrary rule in our logic?
No sugar, grains, and no fats on vegetables.

Separation of fuels

This is a self reminder.

If we look at the human body as a system,
it become obvious that we are a two fuel system.
When we look at satiation and satiety
 it also become obvious that the fuels should not be mixed
before they go into the body.

Kessler suggest that fat and sugar and salt
should not be mixed because they produce a
hyperpalatable mixture that screws with
the satiation and satiety signals.

Zoe Harcombe suggest we keep starch carbohydrates
 and fats separate. Maybe I should try that,
but that is what I have been doing for three days,
but not as separate meals.
That is also what I was doing when I lost
the bulk of my weight, but then I added back more fats,
because someone said fats were good
and we could not gain weight on fats. Crap.
Oh well.
This also implies that anything that is not palatable raw
may be cooked.
If is still not palatable, perhaps it is not food.
But wait; did someone not say that fire was the technological advantage that allowed us to develop big brains?

Satiation is a soft signal,
 we should stop as soon as we can,
regardless if there is more food on the plate.
Not gonna happen.
Put less on the plate, then go away.
Satiation should occur in time.

Appetite, hunger and cravings follow
what I ate yesterday, not today.
That is a twist that I still must get my head around.
That is an averaging effect for the first pass effect
(gut and liver get fed first).
They do not care if they get fat or medium starches
(0.2<cd<1.0 C/gm).

This is not Paleo, for typical paleo is high fat,
 and fats on vegetables, but who cares.

The concept of getting rid of the
 hyperpalatable foods may be the key.
Any cook can make hyperpalatable,
just add sugar, fat, salt and perhaps
flavor to any protein or starch.
AKA... processed food... but in the kitchen.

This is a set the carbohydrates and protein at the desired level,
and adjust the fat to deal with the desired weight,
while maintaining satiation, satiety,
normal to low palatable foods.
Not unpalatable.
Anyone that is unwilling to eat this way
can deal with their weight there way.
So those who are unwilling to give up chocolate,
salad dressing, butter or oils just have to suffer on there own.