Jurnal chrisw77, 15 Jul 18

**PERSONAL OBSERVATIONS AND COMMON SENSE EATING TIPS**

-Processed foods are PROCESSED. They are pre-broken-down. This means your stomach doesn't get as full, so it requires more to satiate. This is why junk food and water-based fruits (as if there were another type?) are so easy to binge on.

-Processed foods are highly water-soluble: put anything made with flour in some water and it turns to mush. In your stomach, it basically melts leaving you hungry again soon after eating because half the digestive process is done before it hits your lips.

-Processed meats are the same concept. A steak or whole chicken breast is less compact than the same weight in its ground up counterpart = less space filled = room for more.

-Fats are less about digestion because they're mostly water anyhow. They're just really dense with calories thus making and leaving you full faster and longer.

I'm starting to look at "dieting" differently; It's more about filling your stomach (if that's your thing - I tend to stop before I'm full, personally, but that's just me not liking the bloated feeling after) with bulkier foods like whole cuts of meat and lightly cooked veggies because these take up more real estate for longer because your body takes longer to digest them. This means you eat less overall AND increase your caloric expenditure slightly because it takes more thermic effort.

By eating just a little less "bulky" foods and allowing for a small dessert at the end, you should already be full and it will be harder to over-consume the treats.

I'm seeing the major effects of water on digestion too. Again, put rice in a glass of water = takes longer to get soft than a potato chip or bread. Put a piece of meat or a drop of olive oil in a glass of water and you'll be there awhile (hence the need for digestive acids).

So, it seems to me, the problem isn't that "carbs are bad", they just digest VERY quickly and don't fill you up much. And because they have a lot of calories, they really need to be monitored for consumption and a big risk for overeating.

If your daily caloric intake allows for a 100 calorie snack, try eating it about 20 minutes AFTER a complete, nourishing meal from which you're already full just to get the taste without the guilt and make the control more manageable 👍

Keep daily caloric intake below your set level (for weight loss) and balance your diet by eating treats in small portions instead of dealing with the craving/bingeing/self-flagellation cycle.

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2034 kkal

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