I’m not sure where this data will fit in with your taste preferences, but I have been taking this advice to heart lately and it has been working well for me. In particular, I have started eating more peanut butter and nuts, as well as beans and rice. At first it was a little tough, but after adjusting, I find that supplementing in between meals with lower glycemic index snacks, especially peanut butter, causes me to feel less hungry at meal times and less desiring of snacks. I’ve even felt less hungry from simply adding a packet of zero-calorie sweetener, such as Truvia, to a cup of tea in the afternoon (the reason for this sugar signal is explained in the link above).
I should also mention I am a vegetarian, so I don’t know how meat affects this diet. I eat a lot of Indian food because it enables me to add tastes to rice that I enjoy, and thereby I consume more subjective taste experience for fewer calories. I’m still experimenting and learning, but perhaps there’s something in there that can benefit you too.
I typically only snack when I’ve stayed up late enough that I should be eating a fourth meal, and I am infrequently hungry (the main exception to this is when I try and eat some sweet potato in between meals). When I get hungry, it’s typically because I like what I’m doing too much to stop it so I can eat, and when I eat I tend to eat to fullness (and sometimes a bit beyond).
I should probably also mention that fat reduction is not a high priority for me. My BMI suggests my body fat percentage is around 15%, and the only real reason I have to push it lower is because at below 10% abs start to really pop out (and I find that rather hot).
This is only my first-glance opinion, and it may not have much to do with goals, but my understanding is that you’re a little concerned about the fact that you eat such a large amount of grains and high glycemic index foods. Eating so much bread and sweet potatoes would (again, just my guess, not a professional nutritionist) increase risk of diabetes greatly. If your goal is to reduce your bread / sweet potato consumption, and the main reason you eat those items is because of their taste and not their nutritional impact, then I think the link from Seth Roberts is very applicable. Note that the approach described there can work equally well for situations where a person wants to lose weight, gain weight, gain muscle, or train themselves to curb the cravings associated with certain foods.
The trick is to achieve whatever flavor experience you want without the same distribution of calories. My suggestion would be to eat peanut butter with your homemade bread, which should cause you to feel less hungry later and presumably help you eat less bread in general without feeling like you’re not getting enough of the bread taste that you like. I don’t think this has a lot to do with weight set points, unless you intend to use a diet for that type of change.
Sweet potatoes are low glycemic. This surprised me, considering how sweet they are, but they don’t leave me feeling as though I’ve eaten a lot of sugar.
I’m not sure where this data will fit in with your taste preferences, but I have been taking this advice to heart lately and it has been working well for me. In particular, I have started eating more peanut butter and nuts, as well as beans and rice. At first it was a little tough, but after adjusting, I find that supplementing in between meals with lower glycemic index snacks, especially peanut butter, causes me to feel less hungry at meal times and less desiring of snacks. I’ve even felt less hungry from simply adding a packet of zero-calorie sweetener, such as Truvia, to a cup of tea in the afternoon (the reason for this sugar signal is explained in the link above).
I should also mention I am a vegetarian, so I don’t know how meat affects this diet. I eat a lot of Indian food because it enables me to add tastes to rice that I enjoy, and thereby I consume more subjective taste experience for fewer calories. I’m still experimenting and learning, but perhaps there’s something in there that can benefit you too.
I typically only snack when I’ve stayed up late enough that I should be eating a fourth meal, and I am infrequently hungry (the main exception to this is when I try and eat some sweet potato in between meals). When I get hungry, it’s typically because I like what I’m doing too much to stop it so I can eat, and when I eat I tend to eat to fullness (and sometimes a bit beyond).
I should probably also mention that fat reduction is not a high priority for me. My BMI suggests my body fat percentage is around 15%, and the only real reason I have to push it lower is because at below 10% abs start to really pop out (and I find that rather hot).
This is only my first-glance opinion, and it may not have much to do with goals, but my understanding is that you’re a little concerned about the fact that you eat such a large amount of grains and high glycemic index foods. Eating so much bread and sweet potatoes would (again, just my guess, not a professional nutritionist) increase risk of diabetes greatly. If your goal is to reduce your bread / sweet potato consumption, and the main reason you eat those items is because of their taste and not their nutritional impact, then I think the link from Seth Roberts is very applicable. Note that the approach described there can work equally well for situations where a person wants to lose weight, gain weight, gain muscle, or train themselves to curb the cravings associated with certain foods.
The trick is to achieve whatever flavor experience you want without the same distribution of calories. My suggestion would be to eat peanut butter with your homemade bread, which should cause you to feel less hungry later and presumably help you eat less bread in general without feeling like you’re not getting enough of the bread taste that you like. I don’t think this has a lot to do with weight set points, unless you intend to use a diet for that type of change.
Sweet potatoes are low glycemic. This surprised me, considering how sweet they are, but they don’t leave me feeling as though I’ve eaten a lot of sugar.
On the other hand, they might be high glycemic or something like it for a few people.
Thanks for the links. That surprised me as well. Better update my map to match the territory!