is snacking okay we sure want it to be we've been told it is for so long nutritionists
doctors everybody seems to think that this is the best way to make sure that you don't over eat when
you're having your meal now i can tell you when i was eating the standard diet i was snacking
somehow i still managed to overeat my meals why didn't snacking stop me from overeating my meals
because insulin okay really basic when you eat insulin rises doesn't matter what you eat
if you eat fat you'll have a small rise if you eat protein you'll have a medium rise and if you eat
sugar you have the maximum insulin rise that means that if you eat breakfast snack lunch snack dinner
snack in your day you're gonna have six insulin rises compared to somebody who has breakfast lunch
and supper they only have three insulin rises now i need us to understand that that's even if
for your entire day you're eating low carbohydrate foods you're still going to have 3 6 9 12 however
many times you eat with space in between you will have an insulin rise to match what's important for
us to understand about these insulin rises is that they're cumulative over the day so it means that
when i have the first one it stacks on the second one it stacks on the third stacks why
is this dangerous what doctors have been noticing happens to us is that sometimes our body because
we've pushed our insulin so high cannot get it back down to baseline before we start our next
day of eating and so we go into that day of eating with now a baseline that's at a new higher level
and if that keeps happening over time we find ourselves insulin resistant first of all i want
to make sure that you understand that insulin resistance is also called pre-diabetes because
it's this is the stage that happens before you become diabetic most people are insulin resistant
for many many years before they find out that they're diabetic i know i was insulin resistant
before i started to do my healthy keto lifestyle four years ago and had i kept on that path
absolutely i would have become diabetic insulin is known as the fat storage hormone
because when you eat and you're in taking energy and there's a rise in your insulin
the extra energy that you take on board gets put away as fat that's insulin's job
is to make sure that those carbohydrates that we're excessively eating all the time
gets shuttled away into fat storage where they're not damaging our body now can i point out that
i said that carbohydrates so sugar causes the maximum insulin rise since our body keeps our
blood sugar levels at five when we eat sugar the insulin response is aggressive to ensure
that our blood sugar levels stay about five so if your body isn't able to get you back to a blood
sugar level of five in a reasonable time after you've eaten you're now classified as diabetic now
one solution to this that i've heard being talked about is the idea that well we just will snack on
foods that are more fat than carb so things like bacon eggs and the good news for that is
that you will have a smaller insulin rise the bad news is that you're still having an insulin rise
but there's another piece of the puzzle that i want to share with you because
i think it's the thing that we don't often think about most people that i speak to who
are struggling with how much they should eat in a day most people that i speak to who are doing keto
or carnivore but still find themselves snacking part of the reason that they're even talking about
it is because they still have either weight to lose or inflammation issues to solve and in both
of those cases overeating energy still results in my body not pulling energy from me so therefore
i'm not losing weight if i eat enough healthy fat to fuel my body my body will not take the fat from
me it will use the fat that i'm eating for energy the other issue though is that if i have damage to
solve so i have inflammation issues i have maybe heart issues or any kind of internal damage that
my body's trying to solve if i'm constantly eating eating is energy intensive my body will be then
processing food not healing the internal damage because healing internal damage is also
energy intensive i'm forcing my body to make a decision are you going to clean
up my internals and help me to be healthier or are you going to process food wellness warrior
i want you to consider that if you have internal damage that your body needs to clean up you
really want to give it as much time as you possibly can to work on that internal damage
even if i choose keto replacements when i'm having my snack because there's often carbs in those my
body's still going to take that energy and store it away that means that that snack that i ate
isn't actually giving me energy and it isn't actually available to me because my body quickly
put away those carbohydrates to keep me safe which means that by the time i go to eat supper
guess what i'm still really hungry as a matter of fact i might be even more hungry than had i not
had the snack because if i hadn't had the snack when i felt hungry my body would have tapped into
the energy that i'm carrying by the way standing here in front of you at my healthy weight i still
have months worth of fat that my body can tap into if i'm hungry and i don't eat anything wellness
warrior the answer to this is a mindset change whenever you feel hungry the first thing i want
you to do is to test if this is true hunger the test that i suggest that you do drink some water
a coffee or some tea by the time i've made my tea usually the hunger is already gone because
usually my body went in and pulled some energy for me because i wasn't truly ready to have a meal
yet what we're truly trying to interrupt here is whether or not i'm in my habit of snacking
or if there's true hunger happening at this moment in time that habit of snacking is going to send
you a signal that says hey it's time to eat and you're going to feel hungry even though you're not
truly hungry and when i would have that feeling of oh i'm hungry i would have grabbed a chocolate bar
which is very accessible doesn't give my body any time to tap into the energy that's on board
would have added sugar which means that i'm adding fat to my body and if you do that every day over
the course of a year how many pounds are you gaining well for myself i know i was gaining about
five ish pounds a year it really starts to add up 10 years 20 years it's a lot of weight so the next
step of this is that if you drink something and then in a short while later you feel hungry again
that means you're actually hungry and now you have a decision to make
am i going to have that snack that i wanted to have again so am i going to engage my habit of
snacking you're eating snacks because you've been allowing yourself to eat snacks and we have to
take a decision here i'm actually hungry well when i'm actually hungry what does my body need
it needs building blocks and it needs energy healthy ones so i make myself a meal a well
thought out meal which is a meal that consists of healthy protein healthy fat healthy vegetables
if you're having vegetables on your plate that means low glycemic vegetables because the point
of what i'm doing is building and fueling and now that you've decided to eat a healthy meal
you eat to satiation it is so tempting to say that because everything on my plate is healthy
i should just clean my plate every day but in fact that doesn't help you and it keeps you in
this mindset of scarcity that i need to eat this because i don't know what i'm gonna have again
you're gonna have food again tomorrow this isn't about wasting the food either if you
don't want to waste the food you have the option to put it in a container and put it in the fridge
what is a waste is eating food that you didn't need which means that now i've ingested energy
that i didn't need and my body will put that away as fat any excess energy that you eat will
be stored by the insulin that's active in your body right now not only does eating to satiation
help us to keep ourselves lean but it helps us to create a new conversation with ourselves
that says i don't need to chase food anymore food is available and even if food isn't available
fat is available i'll be okay even if i had to wait two days to eat next i'd be okay allow your
body to do what it does best pull energy from you and the best way for you to allow your body
to do that is by acknowledging that if i over eat then the extra energy must be stored i want
us to think about something important here when we stuff ourselves so when we overeat
even though we're eating healthy foods it puts us back to those sensory cues that we used to
have when we ate standard diet because we have not only memory inside our head we have sense
memories and when we were eating dessert on top of a full stomach that's sugar addiction
for pushing us to eat when we're not hungry and so when we allow ourselves now when we're eating
a healthy diet to still eat till fullness what we're really doing is messing with ourselves
because we're reminding ourselves of that state that we used to be in where we would overeat
because of our addiction the psychological aspect of your addiction gets woken up at that moment
because you have these physical memories that are going to remind you of oh yeah sugar and
what i used to do and how i used to eat what we want to do is allow ourselves to follow our body
when your body is saying to you i'm good i'm not hungry when that hunger signal stops being there
there's no reason for you to still be eating and if you eat slowly cut your food up
take your time you're going to notice when your brain is sending your signals to your
stomach that says we've had enough when we eat very quickly by the time that we get the signal
a lot of the time we finish the plate we've been trained by our parents to eat past the point of
satiation because we need to finish that plate because of those poor kids in insert country
here we've been trained by society to eat past the point of satiation by the large portions we
get in restaurants and again heaven forbid we waste money by buying food and then throwing in
the garbage and we've been trained by our sugar addiction to eat past the point of satiation
because when we eat sugary foods it's engaging the pleasure center of our brain and we're no longer
listening to our body we don't need to overeat anymore i've got months worth of energy on me
when i'm not hungry i stop eating i'm encouraging you to do the same and in fact if you have weight
to lose your best way to help yourself is to eat for building blocks to help your body to build and
repair you and then i'm encouraging you wellness warrior to find a hobby take up a sport learn
something new be more social when you're bored you really need to learn to do something other
than eating to entertain yourself honestly eating for fun causes you to hurt your body gain weight
and worst of all be upset with yourself for the damage that you're causing will you commit
to drinking something if you feel like having a snack or if you've already stopped snacking
please share with the wellness warriors how you did it put it in the comments below i commit
no more snacking if you want to know how to manage your eating better check out this video right here
if you're new to the channel and want to know about eating healthy keto and
how to lose weight there are videos in the description below share this video
with someone that you care about and i look forward to talking to you again next Thursday