Fast-5 Diet and Lifestyle: Re: [fast5] Awake in the wee hours...

Tuesday, September 22, 2009

Re: [fast5] Awake in the wee hours...

Experimenting with your window is good. Sometimes it's
just a matter of your body adjusting too.

What helps me with hunger is to make sure the food
digests more slowly and completely. A lot of the foods
that are common in our society hit your stomach and
rush into the bloodstream very quickly, which causes an
insulin surge and creates more hunger later.

Also, there is some evidence that it is the amount
of protein in the human diet that creates long-term
satiation. Your body can synthesize many fats, and
carbs are easy to get, but protein is harder, and there
is some ideal amount that your body is looking for.

So some things to try:

1. Eat more protein with your meals, preferably good-quality
protein (fish or meat).

2. Eat more fat, per Ellen. Again, good-quality fat, not fast-food
fries (the trans fats). Some fats are really good at triggering
satiation. Others not so much. Experiment!

3. Eat more polysaccharides ... that is, your fibers. Esp.
the soluble polys ... like oatmeal, chia seeds, apples,
whole fruits and vegies.

And/or what I do, konjac/glucomannan:
it is sold in a pill called PGX which is easy to find, but
the flour is cheaper. Some of these fibers actually
nourish your gut by feeding the bacteria which produce
butyrate. Since you have a LOT of nerve cells in your
gut, keeping your gut happy can make you happy.

What you do NOT want to do is to scarf on juices.
Juices might provide the nutrients, but the fiber is
stripped out, so they act like sugars as far as your blood
sugar is concerned, getting absorbed really quickly.
Don't drink apple juice: just eat the whole apple!

4. Have some vinegar or lemon juice with your meal:
this could be on a salad, or just take it with water before
the meal. It has an interesting effect on insulin, though
no one really is sure why.

Basically you can eat more of everything except the simple
starches and sugars. Likely you'll get full FASTER with
these foods and end up eating less too.

On Tue, Sep 22, 2009 at 5:02 AM, <churyl@tmail.com> wrote:
> I should add that right now, my window is the middle 5 hours of my
> day... about noon to 5p. Maybe having a later window will solve the
> problem.
>
> On Tue, 22 Sep 2009 5:55 am, Ellen Ussery wrote:
>> Try experimenting with the level of fat in your meals. That may do
>> the trick. I would say experiment with various ways of eating. More
>> whole grain and legumes, or more low carb and high fat.
>>
>> I would also get a glucometer and see how your blood sugar is
>> running. What is your fasting blood sugar, what is it when you wake
>> up in the night. That will tell you a great deal about your own
>> metabolism and save you enormous amount of time just following this
>> theory or that theory. Nothing works for everyone all the time.
>> We are each an experiment of one.
>>
>> Another possibility is that you have some problem with your adrenals.
>>
>> Ellen
>>
>> On Tue, Sep 22, 2009 at 7:16 AM, <churyl@tmail.com> wrote:
>>
>>> This is the fourth time since beginning Fast-5 that I wake up in the
>>> wee
>>>
>>> hours from serious mind-blowing hunger, and can't get back to sleep.
>>>
>>> I could probably stand to eat more than I am during my 5 hour window,
>>> but I'm just not hungry for more. Should I force-feed myself? Maybe I
>>> should eat something high fat at the end of my window to get me through
>>> the night?
>>>
>>> Any ideas on why? Suggestions?
>>>
>>> Warmly,
>>> Churyl
>>
>>
>
>
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