In my practice, I have seen an overwhelming number of clients that have turned to a lower carbohydrate diet because they are concerned that carbohydrates will make them "fat". Carbohydrates have become the new bad guy as nutrients go. I always try to educate my clients that there are different types of carbohydrates and there are some we should eat more often than others as they are a crucial fuel source for us.
In a meta-analysis study by Seidelmann et al they studied 15,428 adults age 45 to 65 years old over 25 years. They found a U-shaped associated between the percentage of carbohydrate consumed and mortality risk. Both the low carbohydrate consumption group (<40% of calories) and high carbohydrate consumption group (>70% of calories from carbohydrate) had greater mortality risk then the 50-55% range. They also found that the type of nutritional sources were associated with mortality risk. A more plant based diet was shown to have a lower mortality rate then an animal based diet.
I love when there is a substantial amount of research to provide solid nutritional guidelines! Using this information take a look at your diet and see how you can incorporate whole grains such as Whole grain breads, cereals, rice, pasta, potatoes and legumes to help promote achieving your long-term goals in a realistic manner!
I frequently find myself talking to clients about hanger! For many individuals hanger seems real! This article interviewed Michael Lowe, a psychology professor at Drexel University who discussed the early warning signs of hunger and why being hangry might be an adaptive behavior. This is a great read, going into the science behind hunger! The article examines actual hunger verses cravings and what happens to our biochemistry when we skip meals.
We are all different in our chemical composition. I have clients that are very food motivated and are constantly hungry and some that could care less about eating! One of the key takeaways of this article is that if you are an individual who finds themselves getting to the point of extreme hunger, we should evaluate your day-to-day schedule and look at ways we can incorporate more satisfying foods that will stabilize your blood sugars throughout the day to give you constant energy!