Based on research, Michael Pollan says instead of using our internal cues to know when to stop eating most of us “allow external, and usually visual, cues to determine how much we [should] eat.” Think back to your last meal…did you stop eating when your gut told you you’d had enough or when your plate was clean, the package was empty, or the T.V. show was over?
Listen to your internal cues and stop eating when you feel full.
I've mentioned before but I'll say it again, when I first discovered this whole world of eating what I called Real food or now refer to as Clean eating (it's easier that way) I read the book In Defense of Food by Michael Pollan.
Supposedly it takes twenty minutes before the brain gets the word that the belly is full; unfortunately most of us take considerably less than twenty minutes to finish a meal, with the result that the sensation of feeling full exerts little if any influence on how much we eat. What this suggests is that eating more slowly, and then consulting our sense of satiety, might help us to eat less. The French are better at this than we are, as Brian Wansink discovered when he asked a group of French people how they knew when to stop eating. ‘When I feel full,’ they replied. (What a novel idea! The Americans said things like ‘When my plate is clean’ or ‘When I run out.’) Perhaps it is their long, leisurely meals that give the French the opportunity to realize when they are full.
Which one of these tips speaks to you the most? For me it is probably the first one: "Pay more, eat less". This is because I often hear people say that eating healthy costs so much more money than packaged junk food and processed meals. And it's true but I can tell you that your body will not be satisfied by that bag of chips and will leave you searching for more an hour later. For example if I drink Shakeology in the morning for Breakfast, it costs me about $5. Compared to a muffin from the coffee shop that might be only $2, but the sugar in that muffin and the lack of nutrients will leave me hungry an hour later and searching for another sugary treat to fill the void. Cravings are directly related to nutritional needs and when the nutritional needs are satisfied the cravings stop.
This topic came up in my Challenge group last week actually when one of the ladies posted in the group to ask if it was normal to lose her Chocolate cravings while on the 21 Day fix. Because that program is all about eating to fuel your body with real food and drinking shakeology, her body is satisfied nutritionally so her cravings have gone! Big Win!