How to Stop Night Time Eating!!

I was a night-time grazer.  I was also an insomniac so I had plenty of time to graze!!  I used this information from Isagenix Health to get past the night eating problem and now I have also solved the sleep problem with our Brain and Sleep Support System.

 

How To Stop Late Night Cravings

It’s 11 p.m. and you’ve just scarfed down a slice of leftover pizza and a few too many Oreo cookies. The satisfying taste of salty and sweet is quickly overcome by guilt, frustration, and what is now an uncomfortably full belly. After eating balanced meals and healthy snacks all day, you are defeated by your late-night craving for junk food
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How can you avoid this self-defeating debacle? New research shows that eating a high-protein breakfast is the best way to avoid those p.m. cravings.

A study from the University of Missouri-Columbia showed that subjects who ate a high-protein breakfast had increased levels of satiety along with reductions in brain activity responsible for controlling food cravings that lasted into the evening.

The study looked at 20 overweight or obese adolescent females aged 18 to 20 years old. Participants were split into three groups: a high-protein breakfast group that consumed eggs and lean beef, a normal-protein breakfast group that ate ready-to-eat cereal, and a group that skipped breakfast. The breakfasts all consisted of about 350 calories and had similar fat, fiber, and sugar amounts.

The researchers found that those who ate breakfast had increased daily fullness compared to those who skipped, with the high-protein group having the greatest ratings of satiety throughout the day. Additionally, the high-protein group, but not the normal-protein group, had reduced levels of the hormones (ghrelin and peptide YY) that increase appetite compared to the no breakfast group.

With greater satiety and decreased appetite hormones, its no surprise that subjects in the high-protein group reported reduced evening snacking on high-fat foods. As lead researcher Professor Heather Leidy stated in a press release, “Eating a protein-rich breakfast impacts the drive to eat later in the day, when people are more likely to consume high-fat or high-sugar snacks.”

In addition to eating a breakfast rich in protein, here are some breakfast rules to follow so you can avoid late-night binging:

Bump up the Fiber: The faster a meal digests, the sooner you will feel hungry again. Simple sugars found in white flour products like pastries, doughnuts, or bagels can have you battling hunger pangs soon after eating. Make sure your breakfast has at least 5 grams of fiber to keep you feeling fuller, longer.

Don’t Forget the Fat: Fat takes longer to leave the stomach than protein or carbohydrates. Because of this, a little healthy fat can be beneficial in controlling cravings. Of course, a little fat goes a long way so be careful not to go overboard.

The 60-minute Rule: Try to eat your first meal of the day within an hour of waking. The longer a person waits to eat, the greater their hunger may be and it may be more difficult to feel satisfied. This can lead to overeating and making poor food choices. Instead, feed your body with a balanced breakfast and have control over cravings throughout the day.

Want a breakfast that has all the makings of a late-night craving killer? Look no further than Isagenix IsaLean Shakes with 24 grams of high-quality protein, 8 grams of fiber, and a healthy balance of fat, IsaLean Shakes will have you feeling satisfied and confident with your food choice. Also, the ease and convenience of IsaLean Shakes will help you stick to the 60-minute rule so breakfast doesn’t turn into lunch. Say “no” to tempting junk food at night by starting your day off right with Isagenix.

Reference: Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr 2013;97:677-88. doi: 10.3945/ajcn.112.053116

To find out more about our IsaLean Pro Shakes (with 36g protein), IsaLean Shakes (with 24g protein) or our Brain and Sleep Support System go to our website The Healthy Helms.

Yo-Yo Dieting? -- You Need High Quality Protein

Here is a great article from Isagenix Health.

You know how it is with regular dieting—your long-lost skinny jeans make a temporary reappearance only to be retired to the back of your closet six months later. This frustrating scenario of weight cycling is all too familiar for most people.

Although decreased motivation and will-power greatly contribute to “falling off the wagon”, weight regain is also influenced by biological changes in the body in response to decreased intake of energy or calories. The main biological reason for weight regain is a slowing metabolism. A reduction in calorie intake can make the body become very efficient and work to conserve energy. Unfortunately, this means you are burning fewer calories. Loss of lean tissue (such as muscle) rather than fat mass during weight loss is also to blame for a lower metabolic rate (more on this below).

In a world where yo-yo dieting has become the norm, how does one keep lost pounds off for good?
New research carried out by a group of scientists from the Netherlands reveals that a diet higher than normal in protein may be the key to sustaining permanent weight loss (1). Seventy-two overweight and obese men and women took part in the study, which compared the effects of two reduced-calorie diets after weight was previously lost, the only difference between the diets being that one counted as high protein intake (1.2 grams of protein per kilogram of body weight per day) and the other as normal protein intake (0.8 grams of protein per kilogram of body weight per day). After six months, the group eating more protein was found to retain greater muscle mass and a higher rate of metabolism, helping to better keep that lost weight from returning.

Previous studies investigating the effect of energy-restricted, high protein diets on weight maintenance have reached similar conclusions (2). The fat-fighting power of protein lies in its ability to keep energy expenditure elevated as well as curb hunger despite reduced calorie intake.

Rev Up Your Metabolism with Protein

Energy expenditure, or the number of calories burned by the body, is greatly influenced by basal metabolic rate (BMR), which is the amount of energy, or rate of metabolism, required to support basic body functions when your body is at rest.

The greatest contributor to BMR is fat-free mass. Fat-free mass is largely made up of muscle, which is very energy demanding. Even when no work is being performed (such as when you are sleeping), muscle requires energy just to exist. Muscle cells and their components are constantly using calories to rebuild what is broken down during normal protein turnover. A higher protein diet not only increases energy-demanding protein synthesis and turnover, but has also shown to better preserve muscle during caloric restriction (1, 2). Keeping muscle mass and turnover rates high results in a higher BMR, faster metabolism, and greater energy expenditure.

The thermic effect of food (TEF) is another factor that affects energy expenditure and refers to the amount of energy needed to break down, absorb, and digest food. The TEF differs between nutrients, with protein requiring more calories for digestion and metabolism than both fat and carbohydrate combined. Specifically, 0 to 3 percent of the calories obtained from fat are used for fat digestion, 5 to 10 percent of calories from carbohydrate are used for carbohydrate digestion, and 20 to30 percent of calories from protein are used for protein digestion (2). This means that protein requires a substantial amount of calories for the body to metabolize and use it compared to the other macronutrients. Simply by eating more protein in place of carbohydrate or fat, a person will burn more calories.

Feel Fuller, Longer with Protein

Successfully committing to a reduced calorie diet can be difficult when you are bombarded by cravings and hunger pangs. Ravenous hunger will only encourage overeating and weight regain. Research has shown higher protein diets to be superior to low or standard protein diets in causing a feeling of fullness, thereby leading to lower calorie intake (2). A reduced calorie diet will lead to greater use of existing fat stores, as a person quickly burns through the energy provided by the food they consume, as well as the carbohydrate stored in the body (glycogen). This increased reliance on fat for fuel has been suggested to reduce appetite.

Protein may also boost satiety by sending hormonal messages to the brain signaling fullness. When protein is eaten, sensors located in the gut are activated. Hormones such as glucagon are released, sending a message to the brain saying, “I’m full!” (3).

Isagenix: Making the higher protein lifestyle easy

Sustaining weight loss over the long term is challenging but not impossible. A higher protein diet offers numerous metabolic advantages that will not only help a person lose weight, but may also prevent regaining pounds, or worse, surpassing your starting weight.
Isagenix offers a variety of convenient and delicious higher protein meals and snacks that can aid weight maintenance efforts. Incorporating these Isagenix snacks and meal replacements in your reduced calorie diet will not only help you get into those skinny jeans, but stay in them, too.

For more information about Isagenix, contact me at newtraditions99@yahoo.com or go to my website The Healthy Helms.

References:
1) Soenen S, et al. Normal Protein Intake Is Required for Body Weight Loss and Weight Maintenance, and Elevated Protein Intake for Additional Preservation of Resting Energy Expenditure and Fat Free Mass. J Nutr. 2013 Feb 27. [Epub ahead of print]
2) Westerterp-Plantenga MS, et al. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589.
3) Belza A, et al. Contribution of gastroenteropancreatic appetite hormones to protein-induced satiety. Am J Clin Nutr. 2013 Mar 6. [Epub ahead of print]