natural appetite suppressants

You know those people who get carried away with new ideas and can’t seem to stop talking about them? Well, I’m one of them. It’s part of my enthusiastic nature I guess. For the more naturally cautious – like Jean Michel! – it can seem a bit overwhelming and give the impression that I have no discernment.

But I do! So be reassured. I have given due thought to what I am about to embark upon.

Last week, I told you about Dr Saldman’s natural appetite suppressants. The second chapter is about stimulating your organism. First he talks about the importance of physical exercise – no breaking news there – followed by a section on fasting, intermittent fasting, to be more precise.

Back in the days of cavemen, our ancestors had to face periods during which they didn’t have enough food so our body is programmed to draw from our stored fat when we don’t eat. Intermittent fasting is based on this principle.

When I posted about appetite suppressants, I got a lot of clicks from a site called 52fastdiet.co.uk, so I went and had a look. What I discovered set me thinking. First I watched a BBC TV programme called Eat, Fast and Live Longer. Then I bought the book written by the author of the programme, Dr Michael Mosley, and a nutritionist called Mimi Spencer The Fast Diet, the simple secret of intermittent fasting: lose weight, stay healthy, live longer.

http://www.dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms

I’m obviously not going to condense an entire book and a one-hour TV programme into a short post. The idea is that you can lose weight (and considerably improve your health in relation to diabetes, cholesterol, heart attacks, cancer and many more) by eating normally for 5 days a week and fasting for two non-consecutive days. Once you reach your ideal weight, you can reduce the fasting to one day a week.

Fasting technically begins when you haven’t eaten for 6 hours. Fasting in Michael Mosley’s programme means consuming about 25% of your normal calorie intake i.e. 500 calories for women and 600 for men, during a 24-hour period, usually in one or two small meals, with lots of non-calorie fluids throughout the day (water, tea, coffee without milk or sugar obviously).

I find this much more appealing than having to continually limit my calorie intake every day for the rest of my life! During the diet that led to my losing 20 kilos eighteen months ago, I changed my eating habits and totally stopped snacking. For a year, my weight stabilised, then 5 kilos gradually crept back on.

It was very discouraging because I don’t ever snack, but it’s not always easy to regulate meals, particularly going back and forward between two houses . We began having a glass of wine with our meal more often and an aperitif a couple of times a week. After working in the garden or cycling, we’d have a couple of biscuits with our tea.

I went back to my initial diet two or three weeks ago and the weight has been slowly coming off but I feel deprived and, in particular, not very enthusiastic about having to watch my weight all the time.

I was slightly hesitant about the idea of skipping meals because I have always been told that your body then goes into fast recovery mode and stores more fat for the next missed meal. However, both Dr Mosley and Dr Saldman assure readers that fasting does not have that effect.

So yesterday, I went on my first fast. I had breakfast about 7.30 am (a boiled egg, yoghurt, fromage blanc and a small glass of orange juice). As I had slept badly the night before, I decided to have a short nap about 12.30 and woke up two hours later! I didn’t feel at all hungry but at 3 pm, I decided to have a small serving of cooked octopus, a little oil and some spinach to make up my 500 calories as I had to drive over the other side of Paris and back and was worried about being hungry while stuck in peak hour traffic.

In the evening, Jean Michel and I went to the movies so that we wouldn’t think about food. He had been to a retirement party at work at lunchtime so was happy to skip dinner as well. I didn’t start feeling hungry until about 11.30 pm, and even then, I felt a little lightheaded rather than hungry but the sensation disappeared and I went to sleep.

During the night however, I up woke several times (as I always do), but each time with a headache. I finally took some aspirin but when I woke this morning at 6.30 am, the headache was still there so I decided to get up and have breakfast. Surprisingly, I didn’t feel particularly hungry. The headache disappeared after I had eaten. It seems it may have been due to dehydration, though I thought I was drinking a lot of water.

At lunchtime, I couldn’t eat the amount of food I usually do and it was the same at dinner. I certainly didn’t feel like eating anything extra. I’ve scheduled my next fast day for Monday. Anyone else willing to give it a try?

Other posts on dieting

The Natural Skinnies and Us

How I lost 20 kilos after 50 – for good: Part 1

How I lost 20 kilos after 50 – for good: Part 2

How I lost 20 kilos after 50 – for good: Part 3

How I lost 20 kilos after 50 – for good: Part 4

How I lost 20 kilos after 50 – for good: Part 5

How I lost 20 kilos after 50 – for good: Part 6

How I lost 20 kilos after 50 – for good – well, almost: Part 7

Where do all those extra kilos come from?

Appetite suppressants anyone? Some natural solutions

Intermittent fasting – for better health and less fat

I’m not a newspaper-reader or a TV-watcher, but I do listen to the radio in the morning. France-Info is perfect for me because it’s an all-day news station which means that if I tune off (as I tend to do), I get a repeat fifteen minutes later. That way, I know what’s going on in the world – well, almost. They also have cultural and other snippets which is how I learnt about a book called Le Meilleur Médicament, c’est vous, by Doctor Frédéric Saldmann.

Lots of books have been written on being your own best medecine, but what Doctor Saldmann was saying in the interview about diet and sleep immediately struck home. So I downloaded an extract of the book onto my new Kindle Paperwhite (now I can read in the dark) and started reading the chapter on excess weight.

It seems that one person out of three in France is now overweight and that the world statistics are one in five. He goes on to talk about how detrimental excess weight is to our general health. Nothing new there. He then points out, to my dismay, that most people who lose weight put it back on again within two years. Ouch. Then comes the interesting bit: a sub-chapter called Appetite suppressants that combine pleasure and effectiveness. I nearly stopped reading because I definitely do not want to use appetite suppressants.

“There is no secret about it: to lose weight, you have to eat less”, he begins. “The difficulty is therefore reducing our appetite. There are two solutions. Either you accept being hungry for the first few days … or you find ways of gradually getting used to having fewer calories. Here are a few ‘appetite suppressant’ ideas that I’m sure you’ll find useful.” OK, that sounds better.

So what are his suggestions ? The first is 100% dark chocolate which, it seems, is miraculous. I’ve never actually seen 100% chocolate but you can order it on the internet. Studies have shown that people who eat 30 grams of dark chocolate (over 70%) per day show a significant reduction in appetite afterwards. It also seems that people who regularly consume dark chocolate are slimmer than those who don’t! No one has found an explanation yet.

You know, I have already noticed this. The French are the highest consumers of dark chocolate in the world – six times more than other countries – but have only half as many heart attacks as the Americans, for example. I know people who eat dark chocolate every day and are still slim. I had worked out all sorts of theories about how they did it but none of them seemed to apply. Now I know. I’m not sure I should tell Jean Michel this though. He’s one of those chocolate eaters that can’t stop until there is none left.

The next thing on the list is saffron which apparently contributes to feeling satieted. It can be added to rice, vegetables, meal and fish. OK, why not? It definitely seems less dangerous than chocolate!

We’re also supposed to drink lots of water, particularly before and during meals. Dr Saldmann suggests having a large glass of water before starting an apéritif or meal. I am already a large water drinker, so that isn’t going to create a revolution but I’ll try to remember to drink a glass systematically before I start eating or drinking alcohol.

The next suggestion on the list is the most convincing and very easy. If you pause for 5 minutes during a course or between courses, your body has time to register how much you’ve already eaten. This is particularly important before dessert. It seems that many restaurants have realised this and ask you to order your dessert at the beginning of the meal because by the time you’ve finished your main course and your plate has been cleared, you may no longer be hungry enough for anything else!

Salt is definitely to be avoided as it whettens your appetite and he suggests eliminating it altogether. However, chilli and pepper apparently have the opposite effect and improve digestion into the bargain. They also burn fat.

The next on the list is having a dessert for breakfast which apparently keeps you going until lunchtime without feeling the slightest urge to snack. He does say, however, that you should then abstain for dessert at night, replacing it with green tea which will keep you feeling satieted for an extra two hours after the meal.

The last suggestion is to savour every mouthful and make it a moment of pleasure, so you’re not just automatically putting food into your mouth. After all, there’s nothing worse than eating extra calories and putting on weight for something that you don’t even take the time to enjoy!

And, by the way, I’ve lost my first kilo despite two restaurants during the weekend (but no dessert). How about you?

My other posts on weight loss: