Natural Weight Loss - Take Comfort In Your Food
Natural weight loss is a great way to lose weight. You can take comfort in your food if you know how different foods affect you. We all know how to take comfort in food!
Everyone's done it at one time or another! We feel lethargic and reach for a candy bar mid afternoon. Feeling blue? You can put a smile right back on your face with a thick slice of chocolate cake. Can't get started in the morning? How about another quick cup of coffee to send you on your way!
 But are these quick food fixes really helping? Are we just making excuses for overindulge in 'comfort foods' and bad behavior? New research supports the claim that certain foods affect our moods. In fact, studies show that certain foods alter brain chemistry which can result in drastic mood swings. Natural Weight LossThe key to our emotions is found in various brain chemicals found within our bloodstreams. Scientists have discovered how some of these brain chemicals affect our moods. By studying these chemicals and the foods that trigger their production, scientists believe that emotions can be controlled by the food we eat. Which foods trigger which emotions is an important part of natural weight loss! *This section is rather lengthy but well worth reading a few good times so you understand how and why we make the food associations that we do!* Over the past few decades, a great deal has been learned about the impact of emotions on eating behaviors and the role the brain plays in the management of these behaviors. The study of food, appetite, behavior, and brain chemistry is still a relatively new science, but many strong connections between what we eat, why we eat, and the affects of different foods on our emotions have emerged. Natural weight loss depends on understanding the associations we have with certain foods, and the patterns they create. Natural weight loss happens when we understand them and implement them into our weight loss plan! Neural patterns between emotions and foods are established in our first year of life. The balance that was established at that time set a pattern and our bodies autonomously strive to keep or attain that precious balance. Each of us have a unique balance in our brain based on the appropriateness of how our early needs were responded to. The role of emotions in weight management is complex as our ability to respond appropriately to our emotions and physiological needs are linked to this early pattern. Our moods are manipulated by brain chemicals called 'neurotransmitters'. What we eat affects the formation of neurotransmitters and some diet related neurotransmitters have a significant affect on our moods, appetite, and our cravings. When emotions are not expressed, recognized, or responded to, it upsets the chemical balance in the brain that is needed to maintain the natural balance that our bodies strive towards. This causes the brain to respond by sending us an impulse (or craving) for certain foods, to restore the balance. These are both internal (hormones, feelings, pressures) and external (work, relationship, pressures) factors that affect our cravings for certain foods. In response to the emotions or stress, we automatically seek foods that will create the type of chemicals to restore the chemical balance. The three neurotransmitters that seem to have the most affect on emotions and food consumption are Serotonin, Dopamine, and Norepinephrine. These chemicals are made from common food nutrients such as Folic Acid, Vitamins B6 and B12, and Amino Acids. If there is a deficiency OR overabundance of any of these nutrients, the levels of the neurotransmitters may trigger a change in mood. There is a strong connection between these neurotransmitters and the food we eat, our cravings, and our emotional states. If these neurotransmitters are not available when needed by the brain to restore balance, an impulse is sent from the brain (in the form of a craving) for the type of food associated with the production of the needed brain chemical. (To bring back balance and make us feel good again.) If we understand the why we crave certain foods and the impact that has on our emotions, we are better able to implement a natural weight loss plan and stick to it. Here is a brief explanation of each neurotransmitter and how it affects what we eat.
Although eating simple carbohydrates creates more Serotonin, which in turn make us feel calm, peaceful, and satisfied, it can also create a vicious cycle. You feel good after eating them because they lead to an instant 'high' or energy boost, but your insulin and energy levels drop just as quickly, which can actually cause a rebound of depression or 'sugar low'. This stimulates the need for more simple carbohydrates to get back the 'initial sugar high'. A better carbohydrate choice are complex carbohydrates, which increase and release insulin levels more slowly. Examples are beans, whole grains, brown rice, oatmeal, peas, corn, pasta, potatoes, and lentils. Include these foods in any natural weight loss plan. Norepinephrine and DopamineNorepinephrine and Dopamine produce and release adrenaline in the body. Both are neurotransmitters that causes increased mental awareness and alertness, increased energy, and quicker, more accurate reaction times. Protein consumption causes these two neurotransmitters to be released in the brain. Some research suggests that a high protein diet can enhance Dopamine production. However, there are fewer reports of cravings and binges associated with high protein foods, such as lean meats, cheeses, eggs, peanut butter, or fish, than with high carbohydrate foods. High protein however should be part of any natural weight loss plan, as it is easily digested and will energize you. However, a high protein diet can suppress Serotonin levels, which decrease feelings of calmness and well being, yet increases craving for more Serotonin producing carbohydrates. Tired After Lunch?If you get tired shortly after lunch, you may want to try adding 3-4 oz. of lean protein to your meal. Conversely, if you have trouble sleeping at night, you may want to limit protein at dinner and eat more carbohydrates. Overeating, regardless of the protein content of the meal will cause drowsiness. Think about Thanksgiving meals and how sleepy you feel afterward. This happens because blood flow is redirected to the stomach to handle the food overload, and away from the brain. (mental altertness) Light meals containing 300-500 calories, is the ideal amount of energy you need to maintain peak performance and maintain any natural weight loss diet. *** Also noteworthy are 'Endorphins'. These are natural tranquilizers which are released with exercise or chocolate. Chocolate contains a chemical that is responsible for the endorphin response that is similar to the feelings experienced with a hug or being in love. Recent studies suggest that for some people chocolate consumption can actually have the exact opposite effect, especially for those prone to depression. Instead of feeling good, these few people get even more depressed. Natural weight loss for these few people can be extremely hard. Mood SwingsIf you are prone to moodiness or mood swings, eating foods in their natural state is ideal. Good choices include fruits, vegetables, whole grains, lean protein and dairy foods. Water consumption should also be a minimum of 10 glasses of water per day, as dehydration is a major factor that affects mood swings. Limiting alcohol and coffee is also a good idea. Both are diruretics which dehydrates the body. Limit the amount of sugar you consume to around 200 calories per day. Excess amounts of sugar will cause 'sugar highs' which are always followed by 'sugar blues'. It is encouraging to know that a powerful drive to overeat or to eat foods that have a negative impact on our health and weight has to do with brain chemistry. That realization in and of itself helps lead us to a level of mental awareness of what we crave and why we crave it, and should be part of any natural weight loss plan. The best natural weight loss happens when we understand our needs, feelings and emotions with the foods that they are associated with. When we react in an appropriate manner, we can control those urges and regulate our own brain chemistry. We can influence our emotional states by eating foods that are rich with neurotransmitters that will naturally elevate our moods and regulate our sense of well being! Protein Shakes
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