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  • to snack or not to snack

    Hi ...

    I am new here. I have read so many conflicting declarations about snacking and not snacking in regard to leptin. There doesn't seem to be any definitive research...studies support improving leptin both with snacking and with absolutely no snacking.

    Also, as much as I am a paleo fan, I also see a lot of leptin diets that include more carbs and foods than what paleo would.

    One could get quite dizzy trying to figure out what program to try out for improving LR.

    What are your thoughts?

    Thank you ,
    Debbie Y

  • #2
    If your hungry eat - meat/veg/fish/eggs

    If your not don't.

    Go by how you feel not but what CW tells you.

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    • #3
      Have you read Jack Kruse's blog? He seems to encourage no snacking, which I think makes a lot more evolutionary sense

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      • #4
        I had the same question, so I'm trying an experiment. I am not a controlled snacker, in other words once I start eating I want to eat more and more. It doesn't seem to be based on hunger. So I knew my afternoon snacking resulted in a lot of calories, even though it was almost exclusively primal food.

        I cut out all snacking as a 30 day challenge. In a little over two weeks my weight (after hovering at around 189-190 for a couple of months) has dropped 4.5 pounds with no other changes. It has been a bit of a mental challenge to change that habit, but I'm no more or less hungry than usual.

        I say give it a try IF you feel like you have the primal way of eating down and you aren't seeing the results you want. Or keep it in mind for a future tweak if things are going well for you right now.
        cj

        height: 5' 10 1/2"
        2/20/11: 210
        9/19/11: 185.5
        goal: #170

        "Decide what to be, and go be it."

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        • #5
          Originally posted by Sooz View Post
          Have you read Jack Kruse's blog? He seems to encourage no snacking, which I think makes a lot more evolutionary sense
          If I recall correctly, part of his explanation was insulin. Your insulin level will drop off a few hours after you eat. That's prime fat burning time. If you put more food in your body, then your body will make more insulin. If you can wait at least five hours between eating, you get a good chunk of time to use your own fat for fuel.

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          • #6
            Originally posted by pollydinasaur View Post
            If your hungry eat - meat/veg/fish/eggs

            If your not don't.

            Go by how you feel not but what CW tells you.
            Do you realize how unhelpful that advice is for someone with a leptin problem?

            Originally posted by DaisyEater View Post
            If I recall correctly, part of his explanation was insulin. Your insulin level will drop off a few hours after you eat. That's prime fat burning time. If you put more food in your body, then your body will make more insulin. If you can wait at least five hours between eating, you get a good chunk of time to use your own fat for fuel.
            You want insulin to return to baseline, right? That means wait 4-7 hours after eating, depending on the size and content of your last meal. I've found that advice to be the most helpful thing in his leptin reset program.
            Last edited by weird fish; 09-22-2011, 09:12 AM.

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            • #7
              Also, just to throw a little folk wisdom out there, our grandparents and great-grandparents and so on would've told you that snacking between meals makes you fat. That was just generally accepted food dogma along with a proper meal being meat, veggies, and a little starch. If you got a bit soft, they'd tell you don't eat between meals, give up sweets, and avoid the bread basket.

              Snacking started gaining legitimacy around the same time that a big plate of pasta became an acceptable healthy dinner. When I was a kid, my mom didn't have a baggie of Cheerios in her purse.

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              • #8
                Originally posted by pollydinasaur View Post
                If your hungry eat - meat/veg/fish/eggs

                If your not don't.

                Go by how you feel not but what CW tells you.
                Exactly!!! Bingo. The "no-snacking nazis" seem to be growing lately! For SOME people, having no snacks works great. For others, healthy snacks help them keep their energy up and not get overly hungry.

                For me, I eat 4-5 times a day typically. 3 larger meals and usually a snack between lunch and dinner, and sometimes a morning snack before lunch. Works great for me. And I do eat nuts! Feel free to throw things at me.

                But I'm not going to say that my way of eating is THE way and everyone else is unhealthy. If it's working, keep doing it.

                MG
                http://healthymindfitbody.com
                "Achieve your perfect weight through the mind-body connection!"

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                • #9
                  Thanks, everyone. I wish there were a definitive answer about snacking...but perhaps it is all a matter of individual biochemistry.

                  On the one hand, what some of you wrote about waiting 4 to 7 hours between meals in order to let insulin return to baseline made sense. On the other hand, I read so many articles that support the frequent mini meals or snacking precislely becuase it "keeps insulin levels stable".

                  So....still not sure what to do. I really need to release some fat here!

                  Comment


                  • #10
                    Originally posted by MonkeyGuy View Post
                    Exactly!!! Bingo. The "no-snacking nazis" seem to be growing lately! For SOME people, having no snacks works great. For others, healthy snacks help them keep their energy up and not get overly hungry.
                    I propose that snacking makes the person more sensitive to the dips in insulin levels by keeping insulin levels continuously elevated. That sensitivity comes across as hunger pangs, jitters, feelings of weakness and sluggishness.
                    You lousy kids! Get off my savannah!

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                    • #11
                      Originally posted by Grumpy Caveman View Post
                      I propose that snacking makes the person more sensitive to the dips in insulin levels by keeping insulin levels continuously elevated. That sensitivity comes across as hunger pangs, jitters, feelings of weakness and sluggishness.
                      Dr. Kruse would agree with you.

                      And I so agree with weird fish above that the whole "eat when hungry, stop when not" mantra is massively unhelpful to someone trying to repair their hunger signaling mechanisms. I am now to the point where it does work and it's interesting and new to me to actually intuitively know when to stop eating. Just telling someone to eat intuitively doesn't work and doesn't help.

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                      • #12
                        Originally posted by Grumpy Caveman View Post
                        I propose that snacking makes the person more sensitive to the dips in insulin levels by keeping insulin levels continuously elevated. That sensitivity comes across as hunger pangs, jitters, feelings of weakness and sluggishness.
                        This is only if one is eating high carb snacks like potato chips. I typically have a large breakfast around 7am but I'm hungry by around 12:30 or so, have a good sized lunch and workout typically around 6, and grab a snack around 5 or so (I'm not so regimented like that but this is just on average). I don't think there is anything wrong with snacking, and for some, it may HELP with weight loss, as opposed to trying to wait a certain number of hours before eating again because "thats what the cave men did".
                        http://healthymindfitbody.com
                        "Achieve your perfect weight through the mind-body connection!"

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                        • #13
                          I snacked my way to 250lbs a few years back. I PB'd my way down to 190 with primal snacks and stalled. When i started IF'ing and stopped snacking I got down to 172, I still want to lose a few pounds, but 175 had been my goal for years. I'm going to stick to my IF schedule and no snacks this winter and see where it takes me.

                          I, personally, feel much better eating only 2 meals a day w/no snacking. I used to eat breakfast then a mid-morning snack, then lunch, mid-afternoon snack, supper, and snack all evening. I was constantly hungry. Now, I'm hardly even hungry when I do eat, certainly never what you'd call ravenous.

                          Good luck with whatever route you go--if you hit a wall, try something else.

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                          • #14
                            For each person it is different. I tend to be a snacker, and it works for me, but I generally don't eat what most people would consider full meals either. I know it is politically incorrect around here to snack, but for some of us, it seems to work.
                            Karin

                            A joyful heart is good medicine

                            He is no fool who gives what he cannot keep to gain what he cannot lose. - Jim Elliot

                            Mmmmm. Real food is good.

                            My Journal: http://www.marksdailyapple.com/forum/thread29685.html

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                            • #15
                              Would you consider having a mix of powdered greens in water to be a snack ?

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