Tanner-Maluchnik

This Just In: Eat when you are Hungry, Lose Weight!

by Tanner M. on

in Health, Lose Weight, Nutrition, Research Studies

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Fat Squirrel

Who Would’ve Thought?


A new study was just released by Nutrition & Metabolism on January 19, 2010 with results simplified to “you should eat when you’re hungry to lose weight.” Below are the important parts from the study.

“Sustained self-regulation of energy intake. Loss of weight in overweight subjects. Maintenance of weight in normal-weight subjects

Mario Ciampolini , David Lovell-Smith and Massimiliano Sifone

Nutrition & Metabolism 2010, 7:4doi:10.1186/1743-7075-7-4

Over a 5 month period the IHMP resulted in significant loss of weight in OW subjects compared to controls practicing dietary restraint. NW subjects maintained weight overall, however NW HBG subjects also lost weight compared to controls.

Published:
19 January 2010
Previously we have reported that IH is associated with blood glucose concentration (BG) below 81.8 mg/dL (4.55 mmol/l),(low blood glucose, LBG), and that a pattern of meals in which IH is present pre-meal (IHMP) improved insulin sensitivity, HbA1c and other cardiovascular risk factors.
A significant longitudinal decrease was found in body weight (trained NW: -2.5 +/- 4.6 kg; OW -6.7 +/- 4.5 kg; controls: NW +3.5 +/- 4.0 kg and OW -3.4 +/- 4.0 kg; P = 0.006 and 0.029) and in energy intake, mean BG, standard deviation of diary BG (BG as recorded by subjects’ 7-day diary), BMI, and arm and leg skin-fold thickness in (OW and NW) HBG subjects. OW LBG subjects significantly decreased body weight (trained: -4.0 +/- 2.4 kg; controls: -0.4 +/- 3.7 kg; P = 0.037). 26 NW LBG subjects showed no longitudinal difference after training as did 9 control subjects.
OW LBG subjects significantly decreased body weight (trained: -4.0 +/- 2.4 kg; controls: -0.4 +/- 3.7 kg; P = 0.037). 26 NW LBG subjects showed no longitudinal difference after training as did 9 control subjects.


Basically what the study says is:

Not only will eating when you are hungry help with weight loss, it will also improve insulin sensitivity (Think of the opposite of eating something and having tons of energy one minute then thinking of your bed the next minute), HbA1c (HbA1c is a test that measures the amount of glycated hemoglobin in your blood. This determines how well your body controls your blood sugar, see insulin sensitivity (nlm.nih.gov).), and cardiovascular risk factors.

The study shows that practicing dietary control (not eating when you are hungry) is inferior, in terms of overall calorie consumption during the day, to eating when you are hungry.

It is thought that by eating when you are hungry, not just during preplanned meal times, (eg. Sitting and watching the clock tick until it is “lunchtime,” or “dinnertime” when you can eat) results in less calories consumed during the day. In turn this leads to a “significant longitudinal decease” in body weight, BMI (Body Mass Index), and arm and leg skin-fold thickness (Measures for body fat %).

The study resulted in overweight people losing weight and normal weight people maintaining weight.


Final Thoughts

This is a simple idea, but so many people do not understand it. They sit and watch the clock tick until they can have their next meal, not listening to what their bodies are telling them. As humans, our bodies have incredible ways of telling us what to do.

Eat when you are hungry, stop when you are full.

Listen to your body!  I call it “Listen to Your Body Diet.”

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Related posts:

  1. Intermittent Fasting: Eat Whatever & Whenever to Lose Weight

Tagged as: 19 january, bg, blood glucose concentration, bmi, cardiovascular risk factors, control subjects, david lovell smith, dietary restraint, energy intake, hba1c, hbg, insulin sensitivity, lbg, low blood glucose, massimiliano, metabolism, overweight subjects, self regulation, sifone, standard deviation

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  • This isn't exactly on the exact same topic but I wanted to say it because it does relate just a bit.

    Far too many people would rather spend their hard earned money (going into debt or not) just to lose weight. I find this sad when all they really have to do is simply go for a walk which is free and eat less which is a money saver in the first place to lose weight.
  • Interesting perspective Eric. That is so exactly true, weight loss, health, fitness, has become a huge industry. Health supplement industry alone is somewhere around $25billion. People would rather spend $80 on a product that contains caffeine and a b-complex in it (which you could get from Coffee and foods).

    I know this because I was one of them. Until I simplified how I looked at this and just loooked at the basics is when I dropped 30 pounds in around 2.5 months. Money is drastically saved, my life is so much more vibrant, and the best part, it is stress free. I do not overthink it.

    Thanks for that idea, it really opened up some great thoughts that I might need to talk about here soon.
  • The reason why this simple idea gets missed and people don't understand how to do it is because we are all trained NOT to eat when we are hungry. We have set breakfast/lunch/dinner times. We had diets that tell us when and how much to eat. Most people have screwed with their bodies so much they have no idea how to even know when they are hungry.
  • Yes you are correct, we are trained to eat at certain times and "diets" reinforce this notion. It takes discipline to actually eat when your hungry, weird isnt it?
  • I have heard this fact once and I believe in it. In my experience, when I deprive my body of it's call for replenishment, I feel stressed. When I get hungry I eat, but only in small quantities, so as not to get those unwanted gain. :-)
  • If its working then why change it, ya know? Just eat when your hungry and stop when your full. If people are stressed out then that is something else they got to take care of first.
  • Do you wish to find out more about the 7 Minute Muscle Guide? Muscle building can be a very tedious process as I have discovered myself. Not only do you need to find the time to do your workouts, you must also make sure that you do the right exercises or you will see very little results.
  • Ha ha! I just heard a study that said it's found that snacking between meals leads to more calories taken in. They recommended three meals and one afternoon snack per day. I tell you man, I have heard so many studies on what is the best diet, that I just don't know anymore. So, confusing and they all have studies to back them up.
  • I actually do Intermittent Fasting, I eat one or two LARGE meals a day and am slimmed down a ton. Intermittent Fasting goes against everything people have been taught on how to lose weight. I'll talk about it a little more in depth soon.

    I believe people need to stop over-analyzing weight loss.
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