Fueling Your Wellness

A common refrain one hears when it comes to weight maintenance and health is the number of calories one is consuming. We’re generally given to understand that more calories are bad and fewer calories much better. They’re an important metric when it comes to new products; you may have seen entrepreneurs pitch their healthy energy bar, for example, on Shark Tank, which will famously have less sugar, less sodium and less calories, a factor making the product that much more desirable and investable. But what are calories exactly? How do we measure them, and what’s the best way to understand them? Let’s find out.

Highlights

• A calorie is a unit of energy that has historically been defined as a unit of energy or heat that could come from sources such as coal, gas and others,
• Calories can’t be looked at only through the lens of quantity but also through the lens of quality. If you go only by the numbers, then you could mistakenly assume that all carbs are evil,
• A “calories in vs calories out” mentality allows you to track the amount you eat and compare it to the amount you burn. But health is more than just calories in and calories out. 

What are calories?

A calorie is a unit of energy that has historically been defined as a unit of energy or heat that could come from sources such as coal, gas and others. In a nutritional sense, all types of food—whether they are fats, proteins, carbohydrates or sugars—are important sources of calories that people need to live and function.

The unit of measurement used in food is 1 large kilocalorie, the equivalent of 1,000 small calories, which you’ll usually find listed on nutrition labels

Kilocalories are the main form of measurement for your workouts and your food. They are usually denoted by ‘kcal’ and are commonly referred to as calories. It might sound confusing, but the main thing to remember is that when someone says “I burned 200 calories in my workout today” or “This dessert has 200 calories,” what they mean is that they burned or ate 200 kcals. 

To determine a way to estimate the number of calories in carbohydrate, fat and protein, i.e., macronutrients, Wilbur Atwater, the 19th-century U.S. chemist, discovered a technique known as the 4-9-4 system. He understood that traditional calorimeters didn’t take into account that humans lose some calories through heat of combustion of the macronutrients, but also through expelling urine and faeces, which he tested to come up with a now conventional way of estimating the number of calories in a food.

His experiments showed that proteins and carbohydrates each have about 4 calories per gram and fats have 9 calories per gram, hence the 4-9-4 system. He also discovered that alcohol, which is also has 7 calories per gram.

Calories in food

Calories in food work in specific ways. For instance, the approximate calorie content of a plate of pasta, between 300-400 Kcal, is close to that of a stick of dynamite. The difference is that the energy from the dynamite is released instantly when ignited, while pasta releases its energy in the body more slowly. This goes to show that calories can’t be looked at only through the lens of quantity but also through the lens of quality. If you go only by the numbers, then you could mistakenly assume that all carbs are evil. The real truth, however, is that the sourcing and processing of the food that you eat play a major role in the quality of the food and how your body breaks it down. 

Unlike soft drinks or desserts that provide no nutritional value, whole foods such as fruits, vegetables, legumes, nuts, seeds, whole grains, meat, fish and eggs provide the necessary minerals, nutrients, fibre and calories to get you through the day.

The difference boils down to the distinction between simple carbs and complex carbs. Simple carbs are mainly sugar, easily absorbed by the body, like raw sugar, fruit juices, cola etc. Complex carbs are the ones that take time to process in your body, and the more complex the carb, the better. This also makes them more filling, which means they’re a good option for weight control.

Fibre and starch are the two types of complex carbohydrates. Fibre is necessary because it promotes bowel movement and helps control cholesterol. Starch is also found in some of the same foods as fibre, but certain foods are considered more starchy than fibrous, such as potatoes.

It is necessary to have a balanced diet so that your body gets the right calories with the right nutrition. Different food items have different proportions of nutrients present in them. What kind of nutrients one requires depends on their gender, age and health.

Reading a nutrition label

With so many food options to choose from, it becomes a daunting task to select the correct ones. Reading the nutrition label at the back of your product can make life simpler, because it is the only way to be sure of exactly what you are eating. 

Some of the ingredients to watch out for are sugar, saturated fat, trans fat, and cholesterol. Sugar, alongside fibre, comes labelled under carbohydrates. If a food has high amounts of saturated fat or cholesterol, then it is generally bad for you. Choose foods that are lower in their Daily Value (DV), which are the recommended amounts of nutrients to consume or not to exceed each day.

5% DV or less is low and 20% DV or more is high. This leads to a reduction in total fat consumed, since 1 gram of fat has 9 calories, which is the highest amongst the macronutrients. Trans fat doesn’t have a daily value requirement, hence be extra careful when you choose items that have trans fats.

There are many other ingredients that you should be on the lookout for, and just knowing that these need to be checked would help you bring in a habit of reading the label while expanding the range of products you want to avoid. Simple decisions avoid unnecessary calories.

Calories in vs calories out

Technically, you can have pizza every day and still have a rocking six-pack. In the end, you just need to be burning as many calories as you consume. This enables you to maintain the weight you’re currently at. You need a calorie deficit, i.e., burning more calories than you consume, to lose weight. There are three main bodily processes that burn calories: basic metabolism, digestion and physical activity. A “calories in vs calories out” mentality allows you to track the amount you eat and compare it to the amount you burn. It is an important metric to consider to maintain, gain or lose weight.

But health is more than just calories in and calories out. Unfortunately, eating pizza every day will not give you all the nutrition that you need to maintain holistic health. It is important to observe the quality of nutrition that provides the necessary ammunition to keep your body overall healthy.

Exercise is one such medium which not only helps you burn calories, but also improves other facets of your health. Let’s see some of the best exercises for burning those calories.

Exercise for burning calories

Every person burns calories differently, which depends on their diet, metabolism, sleep, lifestyle and genetics. According to WHO, an adult should do at least 150–300 minutes of moderate-intensity aerobic physical activity or at least 75–150 minutes of vigorous-intensity aerobic physical activity every week. The person should also do muscle-strengthening activities at a moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.

How many calories does all this burn? 

A general estimate depends on your age, weight, height and, most importantly, what workout you’re doing. Many individuals prefer running, many prefer strength training and some prefer a combination of both. 

An individual who weighs 160 pounds (73 kg) will burn about 250 calories per 30 minutes of running at a moderate pace. If the person was running at a faster pace of 6 miles per hour, they would burn around 365 calories in 30 minutes. If the person was strength training for a similar amount of time, the energy expended would be between 130–220 calories. Some runners also use the 100 calories/mile rule. Let’s discuss some specific workout programmes that do the best job of burning calories.  

Workout programmes to burn calories 

Depending on your fitness goals, there are many exercises that will help you burn calories. While there are no right or wrong answers when it comes to exercising, it’s always best to do your research. Here are two science-backed programmes that we especially admire: 

Tabata is a type of high-intensity interval training (HIIT) workout that aims to yield the most benefits in a short amount of time. It originated in Japan through the research of Japanese scientist Dr Izumi Tabata and his team from the National Institute of Fitness and Sports at Kagoshima Prefecture, Japan, on high-intensity exercise during the early 1990s. For each exercise, you do eight rounds of 20 seconds of strenuous exercise followed by 10 seconds of rest.

Based on this research, World CrossFit champion Kara Saunders has curated a 5-day Tabata Challenge taking the best high-intensity cardio and movements to push your endurance. This Ultrahuman challenge weaves the best of Dr Tabata’s findings with the experience of Kara Saunders, combining full-body drills and workouts to maximise your results.

EMOM, an acronym for “every minute on the minute,” is a workout that challenges you to complete an exercise for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery.

If you are looking to increase your cardiovascular fitness and improve your anaerobic and aerobic capacity while you burn calories the most efficiently, then look no further than this Ultrahuman workout where World CrossFit Champion Kara Saunders takes you on an intense 7-day EMOM Bootcamp to kickstart your EMOM journey.

Conclusion

Calories are a unit of energy. They’re in every food you consume, and are essential for humans to live and function. It is important, however, to be mindful of calories and choose foods that are not overly high in caloric-content. But one should be wary of excessive calorie counting too. Calories can’t be looked at only through the prism of quantity but also through the prism of quality.  Calorie burning is personalised and depends on a person’s diet, metabolism, sleep, lifestyle and genetics. The kind of nutrients one requires also varies based on gender, age and health.

Disclaimer: The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention or alleviation of any disease, disorder or disability. Always consult with your doctor or qualified healthcare professional about your health condition and/or concerns before undertaking a new healthcare regimen including making any dietary or lifestyle changes.

References

1. https://www.livescience.com/52802-what-is-a-calorie.html
2. https://www.fao.org/3/y5022e/y5022e04.htm
3. https://www.myfitnesspal.com/food/calories/pasta-345742721
4. https://www.chemistryviews.org/details/ezine/3622371
   /145_Years_of_Dynamite.html
5. https://www.healthline.com/health/food-nutrition/empty-calories#what-to-eat

When you’re stressed, the impulse can be to reach out for junk food loaded with carbs or sugar to make yourself feel better. A bag of chips or a box of cookies, when metabolised, releases dopamine, which is responsible for feelings of pleasure.

This behaviour is reinforced, causing us to repeat it time and again. Naturally, it isn’t the healthiest for our body. Research suggests that sugar can potentially worsen the negative feelings after the initial dopamine hit and make it harder to cope with symptoms of stress and anxiety.

Highlights

• The probiotics or the good bacteria in yoghurt minimise activity in the insula, the part of the brain that regulates emotion,
• Garlic is found to be high in the sulphur compound that helps increase levels of the antioxidant, glutathione. It is a part of the body’s first line of defence against stress,
• Eggs have tryptophan, an amino acid that helps create serotonin, which regulates memory, sleep, behaviour and mood.

Here’s a list of 10 healthier food options you could turn to when stressed out. These foods also help release ‘feel-good chemicals while lowering stress hormones. 

Ten Healthy Foods That Relieve Stress

1. Nuts

Stress can dampen the body’s immune response by creating cortisol. This stress hormone suppresses the body’s ability to fight infections by lowering the number of lymphocytes in the blood. Pistachios, walnuts and almonds are high in vitamin E and zinc, both excellent for boosting the immune system.

They’re also a great source of vitamin B, which regulates serotonin and norepinephrine levels. These help to manage mental stability, mood and the ability to cope with stress. Nuts are also high in healthy fats, and eating them in moderate amounts is recommended.

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2. Yoghurt and other prebiotics and probiotics

The brain regularly communicates with the gut through the gut-brain axis. It’s no surprise that stress manifests itself in gastrointestinal (GI) symptoms. Gut bacteria produce neurochemicals that the brain uses to regulate physiological and mental processes (mood, memory, learning, etc.). The gut bacteria produce about 95% of the body’s serotonin, which affects GI activity and mood. The probiotics or the good bacteria in yoghurt minimise activity in the insula, the part of the brain that regulates emotion.

Research suggests that it reduces stress levels. Yoghurt has calcium, protein, vitamin B-12, vitamin B-2, potassium, magnesium and riboflavin. Eating non-fat, low-fat or homemade yoghurt also helps work some calcium into the system, which helps with combatting stress.

When we are stressed, our bodies produce cortisol and go into fight-or-flight mode. Calcium from bones and teeth is released into our system to help neutralise the effects of cortisol, allowing us to recover from stress. Prebiotics like fructooligosaccharides (found in artichokes) can help minimise stress.

3. Dark chocolate

Research reveals that eating the equivalent of one average-sized dark chocolate candy bar (about 1.4 ounces) each day for two weeks reduced levels of cortisol, along with other fight-or-flight hormones—dopamine, norepinephrine and adrenaline—released in the body during physical or emotional stress.

4. Fatty fish

Fatty fish such as herring, salmon, sardines and mackerel are extremely rich in omega-3 fats and vitamin D, which are nutrients that improve mood and help reduce stress levels. Omega-3s, in particular, are essential for brain health and mood and to help your body handle stress. Low omega-3 intake is linked to increased depression and anxiety in Western populations. Vitamin D to plays an essential role in stress regulation and mental health.

5. Carrots

The crunch of the carrot itself is good for you in a way that you may not have considered before. When you eat something hard and chewy, it releases tension from the jaw. By possibly focusing on the act and sound of chewing, you’re able to come out of your stress spiral. 

6. Banana and Avocado

Bananas have vitamins like folate, vitamin B and vitamin B-6. Vitamin B-6 helps with the production of serotonin, which improves mood and reduces anxiety. Topping bananas with almond, cashew or peanut butter adds to their stress-busting effect since nuts are rich in stress-countering vitamins and minerals like magnesium.

Avocados also contain Vitamin B-6 and niacin, a form of vitamin B3, which help the body produce neurotransmitters that induce a positive effect on the nervous system. Deficiencies of these vitamins can cause anxiety. A fun way to eat avocados is by blending them with ripe banana, almond milk and vanilla extract for a healthy smoothie.

7. Garlic

Garlic is found to be high in the sulphur compound that helps increase levels of glutathione. This particular antioxidant is part of the body’s first line of defence against stress. Studies on animals have suggested that garlic helps fight stress and considerably reduces symptoms of depression and anxiety. However, more research on humans is needed.

8. Citrus fruits 

According to a study, people with high levels ofvitamins C and E were found to have significantly lower levels of anxiety compared to those who had lower levels of these vitamins. Citrus fruits like clementines, lemons, oranges and limes carry six out of the eight B vitamins that help to fight stress.

9. Foods high in fibre

Foods rich in fibre are gut-friendly and play an important role in lowering stress. Research indicates that a high-fibre diet contributes to lowered levels of anxiety and markers of depression and stress. Fibre helps fight oxidative stress and inflammation, two indicators of cancer, along with other health conditions. The gut–brain association is key in understanding the role of fibrous foods.

Gut bacteria generate short-chain fatty acids (SCFA) that are the primary source of nutrition for cells in the gut. High-fibre diets can stimulate the creation of small-chain fatty acids. A study conducted on mice found that SCFA can reduce stress levels. Beans, green peas, berries, almonds, flaxseeds, pistachios and greens, like kale and broccoli, contain a good amount of fibre. 

10. Eggs

Egg yolks are considered a great source of vitamin D, among other essential nutrients. A 2013 meta-analysis noticed that participants with depression also had low vitamin D levels. Statistically, people with low Vitamin D are at much higher risk of depression, according to the same analysis. A 2005 study observed that vitamin D receptions are in the areas of the brain directly linked to depression.

Eggs also contain protein, meaning that they have all the essential amino acids needed for growth and development. Eggs even have tryptophan, an amino acid that helps create serotonin, which regulates memory, sleep, behaviour and mood. Serotonin is also said to relieve anxiety and improve brain function. 

Conclusion

Stress is a part of life. In some ways, stress prepares the body to respond to situations in time and stay alert for danger. However, when consistent bouts of stress lead to stressful or emotional eating, it can play havoc with both the gut and emotions. Instead of loading up on empty carbs present in candy and chips, it’s better to turn to healthier alternatives of stress-busting foods. 

Nuts have antioxidants like vitamin E and zinc, which are good for boosting the immune system, as well as vitamin B, which helps the body manage stress. Yoghurt contains good bacteria that help support gut health and better moods. Dark chocolate helps reduce cortisol, the hormone secreted when the body’s under duress.

Fatty fish including omega-3s have an anti-inflammatory effect and help fight depression. Carrots help you fight stress. Vitamin B in bananas helps with the production of serotonin, which helps lift mood and regulate emotions.

Whole grains boost serotonin levels. Citrus fruits containing vitamins C and E are also found to lower levels of anxiety. Foods high in fibre support digestive health, and good gut health leads to better brain health. The vitamin D present in eggs also helps fight depression and anxiety. 

Disclaimer: The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention or alleviation of any disease, disorder or disability. Always consult with your doctor or qualified healthcare professional about your health condition and/or concerns and before undertaking a new health care regimen including making any dietary or lifestyle changes.

References

1. https://www.webmd.com/balance/stress-management/news/20091113/dark-chocolate-takes-bite-out-of-stress
2. https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414
3. https://www.ncbi.nlm.nih.gov/pubmed/29985786
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990475/
5. http://www.ncbi.nlm.nih.gov/pubmed/15589699

Considered the building blocks of life, proteins reside in every cell of the body. From reducing cravings to boosting metabolism and lowering blood pressure, protein has an impressive job profile. 

Highlights

• The amount of protein we need depends on our weight, lifestyle and body type,
• One of protein’s many roles is to make sure you feel full after eating. Protein takes longer to break down than carbs and other foods, and so it keeps you full for longer,
• Research suggests that you should be consuming at least 1 gram of protein per kilogram of your body weight each day in order to fight off illnesses and infections.

Proteins are made up of amino acids which, when joined together, form long chains, and these chains work together to complete many important functions, including growth and maintenance, causing biochemical reactions, acting as chemical messengers, providing structure, maintaining proper pH, among many others.

People usually struggle with protein intake. If you are feeling sluggish and run down, you may be lacking protein. As per health and fitness coach Mary Caroline, protein helps to burn fat within our bodies. Makes you want to learn how to get the proper amounts of protein, doesn’t it? Some examples of protein-packed alternatives include cottage cheese, Greek yoghurt and quinoa.

Now let us explore the signs that suggest you’re not eating enough protein, so we know when to up our intake!

Signs that your body needs more protein

1. You feel hungry immediately after eating

One of protein’s many roles is to make sure you feel full after eating. Protein takes longer to break down than carbs and other foods, and so it keeps you full for longer. So, if you’re still feeling peckish after eating, maybe you should consider upping your protein intake!

2. You constantly crave sugary foods

One of protein’s key functions is to help stabilize your blood sugar levels. If you find yourself craving sugary foods even though you’re eating plenty, think about how much protein you’re consuming and whether you need to increase the amount. Try substituting your carb-heavy snack for a protein-packed alternative such as a handful of nuts or a hard-boiled egg? These alternatives will kill your hunger while also being nutritionally rewarding!

3. You face issues with your skin, hair and nails

People who are protein-deficient often start to notice changes in their skin, hair and nails. Those with kwashiorkor (the most severe form of protein deficiency, most commonly seen in children in developing countries) can be distinguished by their flaky, splitting skin and patches of redness or depigmentation. Thinning hair, alopecia, faded hair colour and brittle nails are also common signs of this condition. If you spot these signs, then it might be time to up your protein intake, as they only tend to appear in those who are suffering from a severe protein deficiency!

4. You fall ill often 

Protein is essential to maintaining a healthy immune system. Research suggests that you should be consuming at least 1 gram of protein per kilogram of your body weight each day in order to fight off illnesses and infections. If your protein levels are low and you become ill, your body will likely take much longer to recover because of the inability of your immune cells to build a strong enough defence against the invading pathogens.

5. You notice abnormal swelling in the body

If you’ve noticed parts of your body becoming swollen without explanation, then it could be a condition of protein deficiency termed oedema, also known as dropsy, which sees the collection of excess fluid collected in the body’s tissues/cavities. Still, given that there are several other factors that can cause oedema, you must consult with your doctor too.

Oedema is characterized by swollen, puffy skin. Scientists believe that it can be caused by low levels of albumin, which is the most abundant protein in the liquid part of the blood. Reduced levels of albumin can cause fluid to accumulate in the tissues, which in turn causes swelling.

6. You feel tired and struggle to concentrate

Do you find yourself feeling tired all the time and struggling to focus? This may be a sign of protein deficiency. Protein contains tryptophan, which your body needs to produce serotonin, the ‘happy hormone’, known for fighting emotional fatigue. Without protein, it is harder to produce serotonin, which contributes to making you feel exhausted.

Protein-rich foods also contain tyrosine, which the brain uses to make adrenaline and noradrenaline, the chemicals that keep you feeling alert and motivated. Without them, you may struggle to focus on everyday tasks, so it’s important to keep your protein levels up to avoid this!

7. You notice a loss of muscle mass

The largest accumulation of protein in the body is in your muscles. When someone is lacking protein in their diet, the body starts to take it from these reserves in order to preserve more essential tissues. As a result, you may start to notice a loss of muscle mass over time, as your protein store becomes increasingly depleted.

Even in diets that are only moderately low in protein, you may see a change in muscle mass, particularly in elderly people. In fact, studies have shown that a higher protein intake may slow down the muscle degeneration that comes with old age. 

8. You experience erratic mood swings

If you notice an increase in erratic mood swings, it may be a sign that you’re not consuming enough protein. Neurotransmitters are built from amino acids, which are the building blocks of proteins. Thus, without sufficient protein, your body also isn’t getting enough amino acids, meaning your moods may be affected. Studies have shown that people who eat a protein-rich diet may have lower levels of depression and anxiety than those on a low-protein diet.

How can we optimize protein intake?

Now that we are aware of the signs of protein deficiency, how do we go about optimizing our protein intake? 

The amount of protein you require is based on your weight, lifestyle and body type. A person who weighs 50 kilograms but isn’t very active may only need 1 gram of protein per kilogram of body weight, meaning they’d only need 50 grams of protein a day. On the other hand, a very active person may need 1.2–1.3 grams of protein each day per kilogram of body weight to help them maintain muscle mass.

To increase our protein intake, it is advisable to opt for lean sources of protein such as seafood, legumes and pulses, as these don’t contain high levels of saturated fats and won’t increase your risk of high cholesterol.

Conclusion

To keep your mind and body healthy and happy, you should consume adequate amounts of protein. If your diet lacks protein, you are putting yourself at risk of many health issues, including a constant feeling of hunger; craving for sugary foods; skin, hair and nail problems; increased risk of infection and illness; abnormal swelling; feeling tired and struggling to concentrate; loss of muscle mass; and erratic mood swings. 

To avoid protein deficiency, make sure to include protein-rich foods in your diet. By doing so, not only will you avoid health issues such as loss of muscle mass and oedema but you will also feel less tired, more motivated and a lot happier. Focus on lean protein like seafood, chicken and pulses, and you will find yourself on the right track to more protein in your diet and better health overall!

Disclaimer: The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention or alleviation of any disease, disorder or disability. Always consult with your doctor or qualified healthcare professional about your health condition and/or concerns and before undertaking a new healthcare regimen including making any dietary or lifestyle changes.

References

1. https://www.bustle.com/p/15-subtle-signs-that-you-might-need-to-eat-more-protein-every-day-42669 
2. https://www.cosmopolitan.com/uk/body/diet-nutrition/advice/a36145/signs-you-need-more-protein/ 
3. https://www.healthline.com/nutrition/protein-deficiency-symptoms#TOC_TITLE_HDR_3 
4. https://fitpage.in/signs-that-your-protein-intake-is-low/?type=article 
5. https://www.webmd.com/diet/ss/slideshow-not-enough-protein-signs 

We’ve all been there. You’re just going about your work, and suddenly, a compulsive desire for a cheesy slice of pizza (or double chocolate sundae) grabs hold of your brain and won’t let go until you do its bidding. There is a gamut of reasons for what brings on these cravings, and while food binges are obviously unhealthy, a black or white approach may not be the answer to this dilemma. Let’s take a closer look at what triggers these cravings and get into some research-backed hacks on how to tackle them.

Highlights

• Craving is when you feel an intense, uncontrollable urge to have a specific food. While this is often confused with hunger, it usually has little to do with it and can be caused by poor diet and hydration, stress, lack of sleep and an imbalance in hormones,
• One of the most important ways to beat these cravings is to identify their root cause and substitute what you eat with healthy options,
• Other ways include taking a brisk walk, playing a game of Tetris and thinking long-term about your health, among other things, to overcome sudden cravings.

What Are Cravings?

Craving is when you feel an intense, uncontrollable urge to have a specific food. While this is often confused with hunger, it usually has little to do with it. Research suggests that more than 90% of people experience some form of food craving. But what brings on these cravings in the first place? Here are some possible causes:

Your hormones could be out of whack

An imbalance in the ‘hunger and fullness’ hormones leptin and ghrelin can be the cause of food cravings in some people. Hormonal fluctuations in pregnancy and menstruation are also known to intensify cravings.

You’re not getting enough shuteye

Inadequate high-quality sleep can upset the hormones in charge of regulating hunger, which can trigger food cravings, especially in the evenings.

Diet and poor hydration

Protein and fibre help you feel full longer. If your diet is lacking in these nutrients, you could end up feeling hungry or having cravings more often. Not getting enough fluids is another trigger for cravings in some people.

You’re stressed

Stress makes your cortisol levels shoot up. Cortisol is one of the main accused of bringing on cravings and binge-eating episodes.

7 Hacks to Beat the Mid-Work Cravings

While we all experience food cravings from time to time, they’re known to set off binge-eating episodes that can lead to obesity, eating disorders and a host of issues that affect both physical and mental health. Below are some research-proven ways to address food cravings:

Identify the root cause and substitute with healthy options

As we’ve already seen, your cravings may stem from a number of causes, not all of them to do with bad eating habits or a ‘sweet tooth.’ Cravings that aren’t habitual may just be the body’s way of telling you what it needs. So, a sugar craving may actually be a sign of hormonal imbalance (which explains the chocolate and PMS connection), and salty cravings may suggest that you’re dehydrated.

Researching your craving and understanding what it means can be a great first step in giving your body healthy alternatives and curbing the cravings altogether. So if chocolate is what you want, go for a square of dark chocolate (75% or more cacao) instead. If it’s carbs that’ll do it, try some whole wheat pasta and organic cheese. You just have to get a little creative and have some patience while your taste buds adjust to the healthier options.

Stabilise your blood sugar

Whenever you’re dealing with low energy levels—mentally or physically—the most instinctive thing to do is reach for the quickest fix (sugar!) to stabilise blood sugar levels. The problem is that while sugar is an instant fix, it leads to a crash in blood sugar levels in a couple of hours, which brings on more sugar cravings. Sound familiar?

If you’re a fairly healthy person and do not have diabetes or any chronic blood sugar issues, you can break this cycle by making sure to eat before you’re actually feeling starved. This is when your sugar levels drop, and you reach for that quick fix. Instead, keep healthy snacks handy and make sure to have them about an hour before you’re actually hungry in order to prevent low blood sugar. Getting enough sleep and cutting down on caffeine are two other things you can do to keep your blood sugar levels stable and your mind craving-free.

Double up on foods that prevent cravings

Before you resort to Googling ‘how do I overcome intense food cravings’ or ‘stop chocolate cravings,’ focus on keeping your body happy. You can do this by making sure you’re feeding it essential nutrients—a balance of proteins, fibres, carbs, healthy fats etc.

Foods that are high in fibre can also keep you full longer, preventing those blood sugar fluctuations we just talked about. This way, your body needn’t send you into craving mode in order to have its basic needs met, and you can scratch at least one common cause of food cravings off your list!

Play Tetris for 3 minutes

What to do in the throes of a craving for chocolate lava cake? Instead of reaching for the food delivery app, download Tetris on your smartphone and play the video game! According to a study by the University of Plymouth, just 3 minutes of the game can make cravings (for food, cigarettes, drugs or sex) subside. Worth a try, right?

Wait 20 minutes

The whole thing about a compulsion is that it seeks instant gratification. So, waiting for a food craving to go away may seem like a pointless suggestion. But food cravings, while intense, tend to be short-lived. If you can find a way to distract yourself with an episode of your favourite sitcom or get on a call with a friend, you just might find that you’re no longer craving those fries!

Go for a brisk walk

Again, this is probably the last thing you want to do when you want to reach for that jar of Nutella, but research suggests that a brisk 15-minute walk can be just the thing you need to stop those cravings! Evidence suggests that short bursts of moderate-intensity exercise can make you feel more energised than a cup of coffee.

Think long-term

The next time your mind is hell-bent on visualizing a cheesy burger with a side of fries, try this instead: Imagine what this meal would do to your cardiac and overall health in the long run. Research tells us that this line of thinking activates the part of your brain that is associated with self-regulation and inhibitory control, making you much less likely to give in to the craving.

Conclusion

We all experience food cravings at some point. They can come on suddenly and make us act compulsively. Giving in to food cravings can lead to obesity, eating disorders and a ton of mental and physical health issues. But making up ‘food rules’ and being excessively disciplined may also not be the answer.

Food cravings can stem from several causes, and it’s important to understand the root cause before addressing them. With that said, several ways—some psychological and others that require physical effort—prevent and curb food cravings.

Disclaimer:The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention or alleviation of any disease, disorder or disability. Always consult with your doctor or qualified healthcare professional about your health condition and/or concerns and before undertaking a new health care regimen including making any dietary or lifestyle changes.

References

1. Gender-related Differences in Food Craving and Obesity – PMC
2. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight – PMC
3. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain
4. Association between water consumption and body weight outcomes: a systematic review
5. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight – PMC

Think of your body’s energy supply as a three-storied warehouse. The first floor is occupied by circulating glucose, the second by the glycogen in your liver and muscles while fat stores inhabit the last floor. With carb restriction, your body first uses the reserves on the first floor, making its way down slowly to the last floor. When you eat high-carb diets or sugar, your body rarely needs to go hunting to the last level for energy. It doesn’t budge beyond the first level of glucose. Intermittent fasting and carb restriction amongst others ways can help your body to adopt the reverse bottom-up approach and use the fat stores on the last level. This is how fat-adaptation works. 

Highlights

• Metabolic flexibility is the body’s ability to process fuel from either source of energy—fat or glucose,
• Fat adaptation is the body’s acclimatisation to ketosis. What is ketosis? It’s a process that unfolds when there is a dearth of carbohydrates in the body to burn for energy and the body burns fat as the dominant source of energy,
• Relying more on fat for energy during exercise allows us to store glycogen for when we really need it. Being able to mobilise and oxidise stored fat during exercise can reduce your dependence on glycogen, amid its other health benefits. Fat adaptation in short is tied to effective glucose control. 

Metabolic flexibility is the body’s ability to process fuel from either source of energy—fat or glucose. It has been documented that athletes who are fat-adapted, meaning those who rely on fat instead of carbs to burn energy, can potentially perform better or have greater endurance for more intense, longer-workout sessions. Here, we understand how fat adaptation works in your body and sift the fact from the fiction.

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What is fat adaptation?

Fat adaptation is the body’s acclimatisation to ketosis. What is ketosis? It’s a process that unfolds when there is a dearth of carbohydrates in the body to burn for energy and the body burns fat as the dominant source of energy. 

The keto diet, which has gained popularity recently, spurs ketosis. A diet low in carbs and high in fat puts the body in ketosis after a few days of following it. In this state, the body breaks down fatty acids to form ketone bodies, defined as water-soluble molecules produced by the liver from fatty acids and oxidised for energy.

‘Fat-adapted’, in this case, means that the body has reached a state in which it can burn fat for energy more effectively. This effect is still being researched. 

To be and stay in the state of ketosis, you would normally eat no more than 50—and sometimes as few as 20—carbs per day for several days. Ketosis can often also occur during periods of starvation, infancy, pregnancy or fasting. Being fat-adapted can start any time between 4–12 weeks after the body enters the state of ketosis, depending on the specific individual and how strict they are with the diet. Endurance athletes may adapt even sooner. 

For those who don’t follow the keto diet, burning carbs is known as being carb-adapted. Most people, though, will end up naturally following non-keto diets and can be considered carb-adapted, even though their bodies use a mixture of carbs and fats. The ketogenic diet allows the balance to be shifted in favour of fat burning. This can be observed in athletes who follow the keto diet for up to 2 weeks and then immediately restore carb intake before an event. Fat adaptation in non-athletes has not yet been studied.

How fat adaptation differs from ketosis

Being fat-adapted doesn’t mean you’re automatically in ketosis all the time. Ketosis involves the use of fat-derived ketone bodies by tissues, such as parts of the brain, that normally use glucose. This usually happens after you’ve depleted your glucose stores and the body starts producing ketones for energy. Ketones in your bloodstream indicate a state of ketosis. 

Fat adaptation is a longer state of ketosis in which consistent energy is derived from fat. This state is expected to be more stable as the body has transitioned to using fat as its main energy source. In the initial stages of the keto diet, a sudden carb increase can throw you out of that state, as the body prefers to burn carbs. 

Benefits of fat adaptation

1. Fat adaptation and glucose levels

A ketogenic diet informs the body that very little glucose is available in the environment, which results in impaired glucose tolerance and insulin resistance. On the other hand, a well-constructed lower-carb diet that leads to weight loss can improve insulin sensitivity. 

2. Decreased cravings 

Keto enthusiasts cite a study in which 20 middle-aged adults with obesity were placed on a controlled, phased diet for 4 months. The ketosis in the study resulted from keto along with a very low-calorie diet. 

The initial diet, which had only 600–800 calories per day, went on until each participant had reached their target weight. Peak ketosis lasted about 50–90 days and food cravings were reported to drop significantly over the course of the study. 

3. Better sleep

This study found that 14 healthy men who were on a ketogenic diet experienced better sleep but reduced rapid eye movement (REM) sleep. REM sleep is considered important since it operates the brain centre that facilitates learning. 

However, some studies suggest that these effects are limited to specific groups like children and teens with morbid obesity or ones who have sleep disorders. More research is needed in this sphere. 

4. Fat loss

Relying more on fat for energy during exercise allows us to store glycogen for when we really need it. Being able to mobilise and oxidise stored fat during exercise can reduce your dependence on glycogen. This is the quintessential – ‘train low, race high’ situation. It helps to improve performance, saving glycogen for the truly intense moments of a training session and end up actually burning more body fat. If you can handle exercising without having to fuel with carbs, you’re probably fat-adapted, and if you can work out well in a fasting state, you’re definitely fat-adapted. 

5. Steady energy

Being fat-adapted is considered the ideal state for humans. It’s easy to forget this when we’re constantly being bombarded with carb- and sugar-laden treats. The way the human body has evolved allows it to run far better on ketones and stored body fat. When we’re fat-adapted, we can access the primal metabolic state and enjoy its benefits. One of the primary benefits is steady energy. Carbs are a less efficient energy source than fat, and eating them can result in feeling sluggish or slower. Having sustainable, steady levels of energy that don’t require a caffeine fix and which don’t experience a crash after is one of the greatest signs and rewards of being fat-adapted. 

6. Mental performance 

The ketogenic diet was initially devised to treat children with drug-resistant epilepsy since children have a greater capacity to use ketone bodies for energy as compared to adults. 

One molecule present in the ketone bodies called beta-hydroxybutyrate (BHB) has been shown to protect the brain. The exact reason for this is not clear but the effect of BHB on the brain explains the long-term focus ketogenic enthusiasts and dieters experience. 

7. Endurance capacity

Studies show that athletes perform better in nearly every way when they’re on low-carb diets. Low-carb athletes burn more fat while doing the same exercise as the ones who are loading up on carbs; they also end up using oxygen more efficiently and can work out for longer. It takes some time to get used to being low-carb but your endurance will increase considerably when you’re fat-adapted. Some contradictory research suggests that effective control of glucose levels with carbohydrate consumption and increasing glucose availability minus the sharp sikes enhances performance by more than 60%, lending credence to the necessity of adequate pre-exercise and in-exercise glucose intake.

Ways to become fat-adapted

1. Eat a low-carb diet:

The first step would be to restrict carbs since that keeps the blood sugar and insulin levels low, and low insulin levels can signal to your liver to start burning fat and making ketones. The carb tolerance of a person will depend on their activity level. The more active someone is, the more carbs they can eat and stay fat-adapted. A keto diet is a popular approach but it’s not the only way. A paleo-style approach (also known as the caveman diet) that restricts carbs to 50–100 grams daily can also work. Steering clear of sugar is important in achieving a state of fat adaptation.

2. Eat more fat:

As the carbs decrease, you’ll want to increase dietary fat; that’ll train your cells to run on fat and will have a smaller impact on insulin levels as compared to carbs. A low insulin state allows you to stay in fat-burning mode instead of fat-storage mode. Consume healthy fats like olive oil, coconut oil, nuts, avocados, butter and animal fat to constitute about 50–75 percent of your daily calories, along with adequate protein. You can use the calories in fat as a way to build, maintain or lose body mass. That being said, remember you can’t be consuming unlimited fat. As fat intake goes up, calories need to go down too.

3. Fasting:

When you haven’t eaten for a while, the body derives energy from carbs, yes, but the glucose reserves get used up quickly since the liver and muscles only hold up about 500 grams. The body can’t use protein from muscle tissue since losing significant lean mass on a temporary fast is not ideal. Accessing body fat through fasting is a valuable tool in the fat-adaptation manual.

4. Exercise:

Exercise alone doesn’t help in making you fat-adapted but it makes the process much easier. Strength and endurance exercise has been proven to increase insulin sensitivity. Higher insulin sensitivity is linked to faster fat burning after carbs. High-intensity interval training (HIIT) through sports like CrossFit, tennis, etc., is a good way to achieve this.

Conclusion

Fat adaptation, or the ability of our bodies to rely on fats as the main fuel source instead of carbs, is the preferred metabolic state for humans. It’s nothing extraordinary—it just means we’re meant to fuel ourselves. That’s why we have the fat we have on our bodies, and it’s believed to be a fairly reliable source of energy. The benefits of being fat-adapted are experienced in the form of fat loss, steady energy, endurance capacity, better mental performance, decreased hunger and cravings and improved sleep. The ways to become fat-adapted include fasting, consuming fewer carbs, eating more fat and exercising, preferably in the form of HIIT workouts. 

Disclaimer: The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention or alleviation of any disease, disorder or disability. Always consult with your doctor or qualified healthcare professional about your health condition and/or concerns and before undertaking a new healthcare regimen including making any dietary or lifestyle changes.

References

1. https://pubmed.ncbi.nlm.nih.gov/21326374/
2. https://pubmed.ncbi.nlm.nih.gov/28297696/
3. https://pubmed.ncbi.nlm.nih.gov/21326374/
4. https://pubmed.ncbi.nlm.nih.gov/14769483/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213862/

An individual’s eating behaviour is often assumed to be in response to hunger, which represents the biological need for food in order to survive (i.e., depleted energy stores, biological need for food, food consumed until satiated). However, our social and cultural environment promotes eating in the absence of the physiological need for food. For example, individuals can eat in response to many internal or external cues that are not related to actual depleted energy stores, such as eating in response to food availability, the taste, your own negative or positive emotions, or social factors. All these examples can result in eating when one is not hungry or in need of food. When eating is separated from biological needs, one’s ability to self-regulate food intake in response to biological needs tends to diminish.

Highlights

• Mindful and intuitive eating practices can help regulate food behaviours and improve your relationship with food and your body,
• Mindful eating aims to apply mindfulness practices to internal sensations and increase present-focused awareness and non-judgemental observation of bodily sensations, cognitions and emotions,
• Intuitive eating is based on physiological hunger and satiety cues rather than external cues. It emphasizes that the mind, body, and food are in tune with one another, and focuses on strengthening the relationship among the three. These practices help athletes eat healthy and avoid restrictive or disordered eating patterns. 

Mindful and intuitive eating

Mindful and intuitive eating can help regulate food behaviours and improve your relationship with food and your body. The two terms that are often used interchangeably but mean different things are: mindful eating and intuitive eating. 

Mindful eating aims to apply mindfulness practices to internal sensations (i.e., physical hunger/satiety) and increase present-focused awareness and non-judgemental observation of bodily sensations, cognitions and emotions. It entails focusing on your eating experience without judgment. Mindful eating makes you aware of and understand your hunger (meaning its reasons, which could include emotions, scarcity, tradition, schedule, etc.). 

Intuitive eating was developed by Elyse Resch and Evelyn Tribole in 1995 to encourage individuals to reject the ‘diet mentality’, which means relying on non-physiological factors (such as cognitive control) to ascertain food consumption instead of following the body’s natural self-regulation system. For example, the diet mindset would be asking, “does this food fit my calorie goal for the day?” while the intuitive eating mindset would say, “I can eat whatever food I desire.”

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Intuitive eating is based on physiological hunger and satiety cues rather than external cues E ( such as emotions, availability, sight or smell of food, social settings that demand eating, serving sizes or even food packaging. Thus, intuitive eating involves training an individual to focus on responding to physical sensations in order to determine the body’s needs. It emphasizes the mind, body, and food to be in tune with one another, and focuses on strengthening the relationship among the three. Intuitive eating relies on trusting internal hunger and fullness as cues and giving oneself unconditional permission to eat when hungry. This promotes cognitive change, reduces emotional eating and increases body composition acceptance. 

It is important to remember that mindful and intuitive eating are not types of diets. They are mindsets that require you to trust your natural instincts and listen to your body’s natural hunger and fullness cues. 

Tylka and Kroon Van Diest developed the Intuitive Eating Scale (Tylka IES-2) wherein intuitive eating comprises the following central features:

1. unconditional permission to eat whatever one desires and when hungry,
2. eating for physical rather than emotional reasons, 
3. relying on internal hunger and satiety cues to decide when and how much to eat,
4. honouring one’s health, or practising ‘gentle nutrition’.

Hawks et al, who developed an alternative Intuitive Eating Scale (Hawks IES), summarise the Intuitive Eating model as consisting of:

1. intrinsic eating: the ability to recognize the physical signs of hunger, satisfaction and fullness
2. extrinsic eating: considering a full range of food possibilities and eating what one wants 
3. anti dieting: appreciating food and paying attention to the physical effects of eating 
4. self-care: valuing health and energy over appearance

Eating habits of athletes

Athletes have unique nutritional needs, depending on their sport, energy expenditure, hydration and other factors. Similarly, they have their own unique challenges when it comes to nutrition. 

Eating behaviours are personal, yet heavily influenced by the environment. Unhealthy behaviours and misinformation can undermine athletic performance and cause sports injuries or health risks. These could result in unhealthy dieting, restrictive or disordered eating (such as anorexia nervosa, bulimia nervosa, binge eating disorder, anorexia athletica and orthorexia nervosa), misuse of nutritional supplements, ‘uninformed’ vegetarianism and a variety of unhealthy weight-cutting practices that can sabotage athletic performance.

Conclusion

Athletes need to take special care of what they eat and their overall eating behaviours. While personal to each individual, eating habits are also influenced by external factors. This is where mindful and intuitive eating practices help, as they bring people in tune with the food they eat and their bodies’ natural need for food. 

Disclaimer: The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention or alleviation of any disease, disorder or disability. Always consult with your doctor or qualified healthcare professional about your health condition and/or concerns and before undertaking a new healthcare regimen including making any dietary or lifestyle changes.

References

1. Anderson L. et al. (2015) Contributions of mindful eating, intuitive eating, and restraint to BMI, disordered eating, and meal consumption in college students. Eating and Weight Disorders. 21(1). https://www.researchgate.net/publication/280872314_Contributions_of_mindful_eating_intuitive_eating_and_restraint_to_BMI_disordered_eating_and_meal_consumption_in_college_students
2. https://trace.tennessee.edu/cgi/viewcontent.cgi?article=6971&context=utk_gradthes
3. Tylka T. & Kroon Van Diest A. (2013) The intuitive eating scale-2: item refinement and psychometric evaluation with college women and men. Journal of Counseling Psychology. 60(1):137-53. https://pubmed.ncbi.nlm.nih.gov/23356469/
4. Bingham M. & Quatromoni P. (2015) Sports nutrition advice for adolescent athletes: a time to focus on food. American Journal of Lifestyle Medicine. 9(6). 398-402.