deepstash
Beta
Deepstash brings you key ideas from the most inspiring articles like this one:
Read more efficiently
Save what inspires you
Remember anything
What eating a big meal does to your body
5
Key Ideas
Save all ideas
The sensation of hunger
Hormones get released when we are hungry: NPY and AgRP from the hypothalamus, and ghrelin from the stomach.
Ghrelin levels tend to be higher in lean individuals and lower in people with obesity. It might be that high levels of insulin, needed to metabolize a high-carbohydrate diet, are inhibiting the production of ghrelin in people with obesity.
77 SAVES
115 READS
Feeling sated
- GIP and GLP-1 are responsible for stimulating the production of insulin to regulate the metabolism of carbohydrates.
- Other hormones are involved in slowing down the movement of food through the stomach.
- CKK and PYY are vital in reducing the feeling of hunger. (Increased PYY causes a loss of appetite and is particularly high in patients who have a gastric band fitted to reduce the size of the stomach.)
79 SAVES
82 READS
Overeating is a habit
Even though your stomach has a hormonal system for telling your brain it is empty, it can also raise your hunger levels at specific times by learned associations, even if you had a large meal.
If you repeatedly eat chocolate after dinner when you sit on the couch, your body can start to associate sitting on the couch with eating, and you'll experience a craving.
112 SAVES
121 READS
Starting wrong eating habits
It seems quite easy to acquire desires for certain foods by associations, but more challenging to get rid of them.
- After only four days of repetition, your body can crave specific foods daily, for instance, chocolate.
- Any mood, even a positive one, can become a craving trigger, as long as it is consistently followed by food.
- We eat more when we are socially engaged.
101 SAVES
113 READS
Breaking bad eating habits
After we had a big meal with family or friends, we can feel hungry at the next mealtime. It is because we have grown accustomed to overeating on special occasions. But, eating something nice once does not mean that you have to do it on the subsequent days too.
To curb bad eating habits, focus on unlearning learned eating desires.
106 SAVES
113 READS
SIMILAR ARTICLES & IDEAS:
5
Key Ideas
Intuitive eating
Rejects the diet mentality, promotes giving yourself permission to eat without labeling some foods "good” and others “bad,” acknowledging when you’re eating your feelings and accepting the body you...
Making peace with food
It doesn’t mean giving in to every craving; it means getting rid of the idea of “giving in” to “bad foods” altogether. Eat that Oreo when you want it, without any negative emotion attached, and you won’t feel like you need to eat the whole bag.
Respect your fullness
Listen for the body signals that tell you that you are no longer hungry. Intuitive eating is about understanding what foods your body feels best eating, and how to make your own food choices based on your own hunger and fullness
10
Key Ideas
Reject the diet mentality
Dieting isn’t sustainable. Quick-fix plans cannot deliver lasting results.
The first principle of intuitive eating is to stop dieting—and to stop believing societ...
Honor your hunger
Eat a sufficient amount of calories and carbohydrates to keep your body “fed” and satiated. Once you learn to recognize these signals in your own body, it becomes much easier to trust your instincts and repair unhealthy relationships with food.
Make peace with food
Give yourself “unconditional permission to eat.”
People realize they don’t really want that food that was forbidden before; they just got caught up in society telling them they couldn’t have it.
6
Key Ideas
Intuitive eating
It is a philosophy of eating that makes you the expert of your body and its hunger signals.
Essentially, it’s the opposite of a traditional diet. It doesn’t impose guidelines about wha...
The basics
To eat intuitively, you may need to relearn how to trust your body. Distinguish between physical and emotional hunger:
- Physical hunger. This biological urge tells you to replenish nutrients. It builds gradually and has different signals, such as a growling stomach, fatigue, or irritability.
- Emotional hunger. This is driven by emotional need. Sadness, loneliness, and boredom are some of the feelings that can create cravings for food, often comfort foods.
History of intuitive eating
Some of the concepts of intuitive eating have been around at least since the early 1970s, though the term wasn’t coined until 1995.
The program was built on the principle that diets don’t work and that lifestyle changes and personal care are more important for long-term health.