When the Heck Am I Supposed to Eat – Psychological Food Cues | Healthy Ketogenic Diet

When the Heck Am I Supposed to Eat – Psychological Food Cues | Healthy Ketogenic Diet

July 25, 2019 16 By William Morgan


today I want to talk about when we
should eat why we should eat this idea
of talking to ourselves about eating
hello everyone welcome to Mind Blowing
Health and Wellness with Violet for
those of you who don’t know who I am I’m
a psychologist and I work out of
Montreal which is in Canada and the
reason that I make these videos is
because I want people to understand how
mental health and physical health work
together to help us to live our best and
happiest life the ketogenic lifestyle
teaches us something about food and
hunger that we really just can’t learn
on the standard American diet you see on
the standard American diet we are used
to being hungry every two to three hours
and so therefore we’re used to thinking
about food every two or three hours
we’re used to seeking food every two to
three hours it becomes part of our habit
to constantly be in a search for food
when you begin a ketogenic lifestyle
what you notice is that you can go
longer between meals you can feel
satiated even though you ate less and
you feel hungry much less often we
continue to believe that we need to go
on a diet to lose weight and when we go
on a diet to lose weight we have this
expectation that we will be hungry we
don’t think about the part where we can
change our diet rather than be on a diet
so we can change the way we’re eating be
satiated and lose weight because of this
our our fear of being hungry causes us
to continue to focus on cues that give
us the perception that we’re hungry one
of the things that the ketogenic
lifestyle helps us to do is understand
when we are psychologically hungry
versus when we are physically hungry and
one of the things that I notice is
reported often is that for example at
lunchtime we will have the feeling of
wanting to eat at lunchtime we will want
to go socialize with our colleagues
we’ll want to have a social meal when
you sit down to eat at lunchtime most
people will find that they’re not hungry
for lunch so what happens is you start
to eat lunch because socially this is
what I do
and then somewhere through that process
we don’t eat as much we don’t complete
we don’t barely touch what we have in
front of us or if we do eat it we end up
feeling overly full and uncomfortable
it’s often reported back to me that
there’s this understanding all of a
sudden that maybe I shouldn’t have had
lunch but then there’s the problem of
what what do i do at lunchtime what do I
do when all my friends or colleagues are
eating so it creates a bit of an issue
and I will be honest with you about that
that if we don’t know how to manage
ourselves in that kind of a situation if
we feel uncomfortable to sit with our
colleagues who are eating and not eat
then we might miss out on the social
aspects of work now this comes back to
you because can you be comfortable to
sit with your colleagues who are eating
and not eat and feel comfortable to say
I’m just not hungry today it opens up
that door to checking am I getting up to
go eat right now because it’s lunchtime
or because I’m actually hungry I believe
that on a ketogenic lifestyle especially
at the beginning we fall into this often
because we are so used to eating at a
certain time or we are so used to eating
in response to social cues or
commercials or feeling happy and
celebrating we’re so used to eating at
those times that then when we get that
cue to eat we have trouble checking with
ourselves because we never thought to
check with ourselves am i hungry right
now when we asked this question and we
realize that sometimes the answer is no
we start to see where some of those
psychological cues to eat are coming
from if we miss these cues
unfortunately I mean we do miss it often
because on the standard American diet we
weren’t asking this question because we
didn’t need to because every two to
three hours we were hungry so if we miss
to ask the question then we miss the
cues that are tricking us into thinking
that we’re hungry when maybe we really
aren’t
and what could end up happening is that
we end up eating a meal but then being
uncomfortable afterwards and so this is
something I want you to pay attention to
because you eat your meal but then
afterwards you feel uncomfortable you
feel like you shouldn’t have eaten
that’s just another sign
look at say you know what tomorrow I’m
gonna check with myself all of these
things can impact the results that
you’re having so if you feel like you’re
not having these results that you want
you might want to verify with yourself
am i accidentally eating when I’m not
actually hungry what’s really great is
that when you do check with yourself
when you do verify if you’re hungry and
realize on those few occasions that you
might realize that you weren’t actually
hungry then what happens those are the
scenarios where your body now has the
opportunity to continue doing what it
was doing
because what it was doing was using the
onboard fat so here’s the thing eating
when you’re not hungry is not
necessarily gonna kick you out of
ketosis for the day either especially if
you’re eating within the key to get
genic lifestyle guidelines so that means
that you’re eating low carb to keeping
our carbs under fifty grams total per
day that you are eating high-quality
protein the fat that comes along with it
if you’re doing that chances are very
good that you’re not gonna kick yourself
out of ketosis but you could create the
story where you’re not necessarily
losing what you would like to lose if
that’s what your goal is so here’s the
thing if I eat more than my body needs
whether I’m eating a ketogenic lifestyle
or not I create the plate the story
where I have too much energy and if I
have too much energy so more energy that
my body can use in the day of course
some of it will be stored that doesn’t
mean I’m not in ketosis it just means
some forget stored now at the same time
so back it up if I let’s say I don’t eat
enough to store I still might be eating
enough that I stay stable because I’m
eating enough to fuel my day and I think
I think that’s where most people end up
falling where they just stay stable
because it’s actually quite difficult to
eat with that much fat that you eat
enough to store but it isn’t hard to eat
enough to feel your day it’s also isn’t
hard to eat less than what you need to
feel your day because you always have
some onboard energy that you can use and
so you won’t feel hungry but it’s
getting to that point of recognizing
that I do occasionally
eat out of queues that are not related
to hunger and I do occasionally eat
because what I’m eating is fun rather
than eating because I was hungry and
when we start to pay attention to that
we can change what we’re doing there’s
an assumption that we need to deprive
ourselves to lose weight and the
ketogenic lifestyle has definitely
proven that that’s not true
one of the things that I talk about
often is the fact that I eat so much
more now than I did ten twelve months
ago and yet I weigh less now than I did
back then and the question becomes how’s
that possible and the reason it’s
possible is because it’s not about how
many calories you eat as much as it is
how many calories you’re eating from
where so one of the things that the key
to getting left out teaches us is that
it’s excessive carbohydrates that
creates a problem in our system and so
therefore diminishing the amount of
carbohydrate calories that we intake an
increase in the amount of fat calories
that we intake allows us then to eat to
satiation and yet still lose weight so
we don’t have to be deprived to lose
weight we don’t have to suffer to lose
weight as a matter of fact you can lose
weight while feeling satiated and even
maintain that weight goal long into the
future
sometimes struggling to eat as much as
you need to lose to keep your weight up
which is the issue that I had for a
little while trying to figure out wow
how much we’ll actually need to eat to
stay at this weight because it seemed
excessive but at the same time that’s a
good problem to have
it’s amazing to me that by choosing
nutrient-dense foods with low
carbohydrates I’ve been able to eat well
be happy and absolutely love every
moment of my weight loss journey and it
wasn’t a journey that started with
weight loss I was able to enjoy the
journey to better health because that’s
what I now have I have better health
so the ketogenic lifestyle not only
teaches us about understanding your food
understanding your hunger and working
those things together it’s also taught
us
that better health and food are
connected and we need to be a poor of
that right we need to know what we’re
doing to help ourselves to feel our best
the food companies have really done a
good job of getting us to believe that
processed foods are healthy convenient
and allow us the time to go out there
and enjoy life but the reality is I
think that because they’re unhealthy
that convenience comes with a heavy
price because we might be able to eat
those foods and fuel ourselves but we’re
not being healthy and in the end we lose
precious time time that we could be
enjoying our lives time that we could be
enjoying our friends and family time
that we could be doing our hobbies it’s
often times wasted trying to recover and
be ready for the next workday because
we’re so inflamed and we’re so exhausted
I will venture to say that although I
admit that processed foods are faster to
prepare and so yes because if you throw
something in the microwave or can just
toss it in the oven and walk away and
come back when it’s done yes that takes
less time and energy from you but I feel
like the time that we gain in those
moments are not even useful to us
because we don’t feel well and as and
the more that we engage in that kind of
eating so that kind of food prep towards
that kind of eating the worse and worse
we feel so in the end is it really more
convenient for me to eat processed foods
if my body then turns around and feels
horrible and I can’t do the things that
I want to do it’s not even about
retirement at this point I was in my
early 40s when I started to I was
actually in my early my mid-30s when I
started to feel the repercussions of the
ways that I’ve been eating and some of
these repercussions I was feeling when I
was in my 20s my knee issues began when
I was in my 20s we don’t even realize
how much the carbohydrates are affecting
us and pay attention because our young
people today are young people our little
kids are feeling the repercussions of
the amount of carbs in their diets
how many obese children do we have how
many children with autoimmune issues do
we have our kids are feeling this
because
they are starting off on these foods
from the get-go I want us to understand
that we don’t even make it to retirement
before we see the the the lack of
convenience of these foods we see them
in our early ages because I started to
see them at 20 in my 20s I just didn’t
know and I really understood it in my
40s when I was able to get rid of all
these issues looking back if I would
have known that cutting carbohydrates
out of my life would have led me to live
I’d much healthier feeling body’s life
going into my future what I would have
done in a heartbeat I would have done
this when I was 20 but we did but I
didn’t know and I’m assuming a lot of
you don’t know and so this is why I’m
sharing this information it’s important
for you to know so that time that I
spent in the kitchen cooking even though
it’s more than what I was doing when I
was throwing something in the microwave
or the oven it’s better time for me
because I’m preparing foods that are
healthy and here’s interesting thing
there’s ways to make whole food
preparation faster i meal prep now and
that saves me time and I also only eat
one meal a day on most days and so that
saves me time so the reality that rather
than having to do three meals I can just
do one meal in the end if I’m not
gaining time I’m just around the same
amount of time that I was doing when I
wait for something in the oven we don’t
realize that it’s much easier than we
think to make a healthy meal and to live
a healthy lifestyle because the more
healthy you are the more you invest in
your food the more that you’ve read
through the benefits of that food and
for me what that means is that I’m in a
scenario where I’m eating one meal a day
so a lot of my time is not actually
devoted to meal prep although again
there is meal prep time and I do invest
in it and now I love it because I
recognize the value that it brings to me
so the convenience of processed foods I
no longer see as convenient what we need
to understand is that food is
nourishment for our bodies it is not
entertainment and when we actually allow
ourselves to choose foods that are
nutrient dense that are going to fuel us
our bodies become extremely efficient
the food companies would have us believe
that flavor is everything what I need
you to understand is this carbohydrates
are highly a
and because they’re highly addictive
because they do affect that part of our
brain where dopamine receptors are and
they have a similar reaction as cocaine
and other harsh drugs because
carbohydrates are so addictive we end up
chasing carbohydrate Laden foods but
when we allow ourselves to get out of
that system and really just pull back
from that but we start to realize is
that our body changes what it’s doing
and because it’s focused on nourishing
itself again and not worrying about the
excessive amounts of carbs in our blood
it’s even more efficient and it’s
actually in a position where it can
start to heal other issues that might be
happening in your in your body eating a
nutrient-dense low-carb lifestyle is
just healthier what’s incredible is that
we’re so focused on the flavor of food
the carbee flavor of food that we’ve
lost track of what food is really there
to do which is to fuel us I’ll have you
know that I hated avocado I mean I’m not
even just saying dislike I hated avocado
because I was so carb focused and it was
in my opinion bland and didn’t taste
great and interestingly enough fast
forward to today
avocado with salt on it is one of my
favorite things to eat what changed I
took carbs out of my life and when you
don’t have carbohydrates pushing you
towards carb heavy foods what you start
to understand and appreciate are the
nutrient-dense foods that you also have
available to you you will be surprised
how much you will love nutrient-dense
proteins nutrient dense low carb foods
nutrient-dense fats how you’re going to
be surprised how much you’re gonna love
them when you allow yourself the
possibility of eating them and leaving
off the high carb foods and what do you
do when you’re hungry
do you nibble on snacks or do you go and
get a plate of food
and choose to eat when you’re hungry
have a meal because if you do that and
what you’re doing is you’re keeping in
line with what keto is all about I
really want you to enjoy your life
and part of enjoying your life means
that you feel good in your body you feel
good living your life doing the
activities that you want to do so that
means being able to play with your
children that means being able to hang
out with your friends that means be able
to do your activities whether it’s play
the guitar or climb a mountain or
whatever it is you want to do that means
having energy for work and still having
energy at the end of the day for your
family I want to thank you for watching
Mind Blowing Health and Wellness with
Violet I really can’t wait to talk to
you guys in the next video because I
love making these videos for you guys
because it’s my pleasure to know that
I’ve helped even one person to do better
and I hope I have today I hope that I
said something that’s gonna help you to
understand why you should ask the
question am i hungry before you take
your next plate of food talk to you soon