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I was channel surfing the other day and came across Dr. Roizen, co-author of You On A Diet, I really liked what I heard. He was explaining the physiology underlying dieting. I have to understand a topic before I can buying into and commit to it. So I bought his book...



I have just finished Chapter 3 and it has some tips on controlling your appetite that I thought I would pass on:

Before a meal, eat a little fat. It turns out a little fat in the stomach stimulates production of CCK (Cholecystokinin). This hormone inhibits the emptying of the stomach and stimulates the Vagus nerve to signal the brain to suppress hunger.

The amount of fat is approximately 70 calories, or 6 walnuts or 12 almonds or 20 peanuts. Eat these about 20 minutes before a meal and they will initiate the production of CCK, begin the cessation of hunger, and suppress the desire to eat.

Eat fiber in the morning. At the end of the small intestine is the ileocecal valve. Fiber slows the passage of food out of the small intestine into the large. Holding the food in the small intestine maintains the feeling of fullness and decreases appetite. Eating a high fiber breakfast will help suppress the afternoon appetite.

Eat on smaller plates. Smaller portions on a smaller plate will look like you are eating a larger portion on a larger plate. It actually does fool the brain into thinking it has had a full portion

Eat slower. Give CCK a better chance to work during a meal. Eating the nuts above, give you a headstart on this.

Eat Red Peppers. Red peppers eaten early in the day, like at breakfast, inhibit the sensory signals from the intestines from reaching the brain. This will help inhibit the hunger signals from the intestines when you are on a low fat diet.

Well I eat fibre for breakfast (bran cereals) but I have never heard of eating red peppers in the morning! I love them, but to me they are a vegetable you point on a salad at lunch or supper.

Wysiwyg60 saidWell I eat fibre for breakfast (bran cereals) but I have never heard of eating red peppers in the morning! I love them, but to me they are a vegetable you point on a salad at lunch or supper.

add 'em to your omlette...

or

Italian Tofu Frittata

This Italian flavored frittata is good served for breakfast, lunch or dinner, depending on your mood. If your schedule allows, however, the optimum meal for this delicious dish is breakfast. It's a wonderful way to get more vegetables into your diet in all three meals.

recipe: http://whfoods.com/genpage.php?tname=recipe&dbid=38

Awesome Caslon, THANKS! I'll add fiber to my Green Smoothie Breakfast! I'll try Red Peppers to, taht'll be interesting....

Wow really good advice. When you do finish the book, if it was helpful, tell us. Sounds very interesting and i wouldn't mind reading it. From what i have seen it has good reviews.

Good post. Please keep us updated with your book purchase. Thanks!

interesting! I usually try to take in fiber during the day, but the fat before a meal is really interesting. Good thing I have been enjoying my salsa in my eggs in the am!

Hey Caslon,
Thanks for sharing. Sounds like good stuff. I will give it a try.

Good tips. Thanks for posting them, Caslon.

Eating fat before you drink can also slow the absorption of alcohol into your system. So next time you're at a company mixer, hit the cheese tray before you go to the bar.

That is great advice and tips - Thanks for sharing

Caslon4000 said
Eat Red Peppers. Red peppers eaten early in the day, like at breakfast, inhibit the sensory signals from the intestines from reaching the brain. This will help inhibit the hunger signals from the intestines when you are on a low fat diet.

red peppers would send a signal to my ass to set it on fire

Red pepper as in a red Bell pepper or something else?

This is what I did when I tried to be anorexic. It Didn't work.

Date guys with no money who won't buy you dinner.

MunchingZombie saidRed pepper as in a red Bell pepper or something else?

Yes, red bell peppers

Caslon4000 said[quote][cite]MunchingZombie said[/cite]Red pepper as in a red Bell pepper or something else?

Yes, red bell peppers[/quote]

I wonder what red bell peppers would taste like on Shreddies? I love both, but I don't think the combination would work. An omelette sounds like a good idea.

JBE60 said, I wonder what red bell peppers would taste like on Shreddies? I love both, but I don't think the combination would work. An omelette sounds like a good idea.

Could be starting a new trend JB.... sweet on one side, peppery on the other! I see a fortune in your future! LOL