92 – How we manage hunger
Description
Today Ben and Rob discuss the various approaches we like to take with ourselves and our clients when it comes to managing hunger. Let’s face it, if you’re embarking on a phase where your body will be in a calorie deficit, you will probably become hungry at some point. So we share our best approaches to managing hunger whilst trying to alter your body composition. Expect to hear about:
- 01:30 Why we are discussing this topic now
- 2:30 Accept that you will be hungry through mindfullness
- 7:00 Fibre, protein, energy density & food palatability
- 11:00 Trialing different food compositions
- 14:00 Crunchier foods & slowing down your eating
- 16:30 Limiting distracted eating
Research mentioned:
- Mindful eating & accepting hunger: Lillis J, Kendra KE. Acceptance and Commitment Therapy for weight control: Model, evidence, and future directions. J Contextual Behav Sci. 2014 Jan;3(1):1-7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238039/
- Energy Density: Flynn AN, Hall KD, Courville AB, Rogers PJ, Brunstrom JM. Time to revisit the passive overconsumption hypothesis? Humans show sensitivity to calories in energy-rich meals. Am J Clin Nutr. 2022 Aug 4;116(2):581-588. https://pubmed.ncbi.nlm.nih.gov/35488870/
- Crunchier foods: Teo PS, Lim AJ, Goh AT, R J, Choy JYM, McCrickerd K, Forde CG. Texture-based differences in eating rate influence energy intake for minimally processed and ultra-processed meals. Am J Clin Nutr. 2022 Jul 6;116(1):244-254. https://pubmed.ncbi.nlm.nih.gov/35285882/
- Satiety signals & slowing down your eating: Hawton K, Ferriday D, Rogers P, Toner P, Brooks J, Holly J, Biernacka K, Hamilton-Shield J, Hinton E. Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate. Nutrients. 2018 Dec 27;11(1):50. https://pubmed.ncbi.nlm.nih.gov/30591684/
Join the discussion with us and other like minded listeners in the episode comments on the GramFitness YouTube Channel or message us…
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