But there is a "Sneaky Trick" that you can use to manipulate your
appetite - and thus manipulate your caloric intake - without feeling
hungry or stuffed. You'll actually be able to leave the table feeling
comfortably satisfied after each meal, which is what your body wants to do
naturally.
It all comes down to how you plan your meals. You see we don't just
eat protein, carbs, or fat. We eat meals that consist of real foods. And
what do we enjoy the most about eating? The taste of the foods we eat,
specifically the variety of different tastes. In fact, our appetite can
be triggered or suppressed just by changing the taste of the foods you
eat, regardless of calorie consumption or food volume.
There's Always Room For Dessert...
Let me give you an example that I'm sure you'll be able to relate to...
Think of the last time you ate a big home cooked family dinner. You
probably stuffed yourself on the main course, went back for second
helpings, and then sat back feeling like you couldn't possibly eat
another bite.
But a few minutes later mom says:
"I just baked a fresh home made apple pie, would you like a slice with some ice cream for dessert?"
For some crazy reason, even though you just felt too full to eat
another bite of the main course food (i.e. meat, potatoes, veggies,
etc.). Your appetite has been triggered again to desire some sweet
tasting food with the apple pie and ice cream.
This situation happens all the time, we always have room for dessert,
regardless of how much food we've eaten during the main meal. You can
literally go from feeling full, to feeling hungry again with the
introduction of a new taste of food.
The 5 Basic Tastes...
Sweetness - Sweetness is regarded as a pleasurable sensation
and is produced by the presence of sugars. This can include natural
sugars from fruit, honey, and maple syrup as well as processed foods
(i.e. sweets).
Sourness - Sourness is the taste that detects acidity. Sour
fruit such as lemon, grapefruit, and limes. The taste of wine and beer.
As well as the taste of fermented foods like yogurt and sauerkraut.
Saltiness - Saltiness is a taste produced primarily by the presence of sodium (i.e. salt).
Bitterness - Bitterness is the most sensitive of the tastes,
and many perceive it as unpleasant, sharp, or disagreeable, but it is
sometimes desirable and intentionally added to food. Examples include;
coffee, dark chocolate, olives, citrus peel, and alcohol (i.e. hard
liquor).
Savoriness - Savory, or savoriness is an appetitive taste and
is occasionally described by its Japanese name, umami or meaty. This is
the taste of meat, fish, chicken, etc. The amino acid glutamic acid is
responsible for savoriness.
There are a host of other various flavors and taste sensations as
well, such as; spiciness or hotness, coolness, fatty, starchy,
temperature, etc. These things all affect the flavor and taste of the
food you eat.
Your Appetite Is Based On Taste - Not Fullness...
Your appetite, isn't based on eating a certain number of calories or a
certain food volume, but rather from the taste of the foods you eat.
When you feel "full" after eating, what's really happening is you have
satisfied your desire to eat the taste of that particular food. But if
you introduce a new taste, you stimulate your appetite all over again.
This is why you can eat until you're "stuffed" with chicken, rice,
and broccoli - but then easily find room to eat a piece of pie or bowl
of ice cream for dessert. Or sit down in front of the TV after dinner
and eat a bag of salty potato chips.
Now that you're more aware of how the taste of food can simulate or
suppress your appetite. You can make better food choices to help meet
your dietary goals for calories, protein, carbs, and fat intake.
How To Eat For Fat Loss - Cutting...
If your goal is fat loss and reducing calories, than plan your meals
with fewer food choices. Rather than having a buffet style meal where
you can pick and choose from multiple different foods and tastes, each
of which will stimulate your appetite more and more. Keep your meal menu
simple. One source of protein, one source of complex carbs, and one
source of vegetable.
Now you can vary your foods with different meals. For example, one
meal may include chicken, rice, and broccoli. Another meal may include
steak, potato, and garden salad. And another meal may include some
sweet tasting foods such as a fruit smoothie with protein powder.
The key is to keep it simple and don't combine too many different flavor foods into one
meal. This will satisfy your appetite with less food and naturally reduce your calories, because you
can only eat so much of one type of food before you get "full" from the
taste of that particular food.
How To Eat For Gaining Muscle - Bulking...
If your goal is to gain muscular bodyweight and increase your
calories, than take the opposite approach and include a wide
variety of different foods with your meals. This will make it easier to
increase your total food consumption without feeling overfull and stuffed.
For example, have a couple different sources of protein (i.e. steak
and eggs), have a couple different carb sources (i.e. pasta and bread),
have a couple different veggie sources (i.e. peas and carrots). Include a
healthy dessert such as fruit and yogurt. You can also experiment with
different seasoning, sauces, and spices to further enhance the taste and
flavor of your food to make it even more desirable to eat more.
By having more food variety with your meals, you'll naturally want to
eat more food. This way when you satisfy your appetite
for the taste of one particular food, you can stimulate your appetite
again with the taste of another food and make it easier to eat more total calories for bulking.
Conclusion...
Simply knowing how many calories, protein, carbs, and fat to eat to
meet your personal fitness goals is one thing. But finding easy and
practical ways to make them fit into your daily lifestyle without having
to rely on grit and will power is the key to long term success.
If you don't enjoy the way you eat and get eating satisfaction from
your meals, then you're not going to stick with it for the long term.
Will power alone can only take you so far. That's why so many people go
on a strict diet, get some temporary results, but then give up once they
reach their limit of will power and self discipline. It's a vicious
cycle that millions of people go through again and again.
The tips here about manipulating your food choices to get more eating
satisfaction from your meals is just one of many advanced strategies
that you can apply to your nutrition program. If you would like some
help with creating the optimal nutrition plan to make it easier to reach
your muscle building and fat loss goals, than you should check out my
customized programs.
When you sign up for a customized program I'll personally work with
you to design the ideal nutrition and training plan based on your
specific body type, lifestyle, food likes & dislikes, and fitness
goals. And the best part is we'll use advanced dietary strategies to
make the process easier to follow and stick with so you can finally get
the results you want...
Whether that's to Build Muscle & Lose Fat –
Trim Down for a Beach Vacation – Or Go All The Way and Get Into Ripped
Contest Shape!
