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Outsmart Your Hunger

Author: Carolyn Hansen

http://21daystohealthyeating.com/

All rights reserved - Copyright 2010, Carolyn Hansen.

You are free to distribute this ebook to your visitors,but you can neither modify it, nor sell it.

http://21daystohealthyeating.com/reports/12/

Table Of Contents

Introduction 4

So What Exactly Is This Thing We Call Hunger? 8

Surprise - There Are TWO Types Of Hunger 10Normal physical hunger 10Hormone driven hunger 11

Malnourished In The Age Of Plenty? 13

Emergence Of The Jumbo-Sized Appetite 16Harmful Food Additives That Mess Up Our Hunger Signals 19

The biggest villain of them all - Trans fat 19

Watch out for this evil sweetener - HFCS 20Be On The Watch For These Nasty Items 22

A Newly Discovered Hunger Hormone 25

Out Of Control Hunger Comes From Signal Disruption 27

How To Regain Control Over Hunger, Lose Weight, And Restore Health 28

Forget About DIETING 31Getting Off The Merry Go Round - The Closest We Can Ever Get To Effortless

Hungerless Weight Loss 33

Summary 34

How I Got Into Shape By Eating Healthy 35The Turning Point 35

You Can Do It Too 36



Introduction

It is perhaps no exaggeration to say that one of the greatest tragedies ofmodern day life for our own species has been the abandonment of one ofthe fundamental biological imperatives that has, up until recently, guidedour steady evolution over the past two million years or so.

I am, of course, talking about the food gathering imperative which "fedon" a diet high in vegetable matter and meat for the longest part of ourdevelopment.

By the same token, this diet, which is low in the simple carbohydratesthat have been introduced to our diet over the last 10,000 years, throughthe cultivation of land and the sowing of seed, and especially within thelast 100 years, is in large part reflective of the kind of nutrition that isnow considered essential to any plan for "healthy eating".

It is extremely unfortunate that we have moved away from what amountsto a "natural diet" and replaced the bulk of the nutrition that our bodiesrequire to function at their peak with convenience foods that scarcelydeserve the title of "food" at all.

This slow but steady replacement of natural foods for processed foodsthat have longer shelf life, better taste and texture, and which can beprepared and delivered to our plates in a mere matter of minutes, has atlast initiated a sea change in the way our health progresses as we age.

We seem to have passed a hidden turning point in our blind pursuit of

of 41Outsmart Your Hunger



short term food convenience, no matter what the long term cost.

At some point in the last 40 years we allowed the nutritional train toderail, but it apparently did so way beyond the city limits, and few of usnoticed that something had gone amiss. The trouble is, it is getting verydifficult to maintain this point of view. Today we are seeing skyrocketingrates of obesity, diabetes, and heart disease, to name just the morecommon afflictions that sooner or later beset us or someone in our family.

As an owner of two fitness gyms, and as a life-long fitness fanatic of onekind or another, I have been exposed to a large cross section of thepublic as they try to fathom how it is that their bodies have got away onthem and left them staring in the mirror at something that is, to theirmind, almost alien in its appearance and physicality.

It does not have to be this way, of course. The only thing that separatesthe individual who is happy with their body (or at least is content with it)from the man or woman who has lost the battle to maintain anacceptable bodily form (OK, let's just say it, they got fat) is a properunderstanding of how it is that they got to the point they currently findthemselves.




Very few people are born who are also destined to be fat. But at the sametime, very few people are ever taught the fundamentals of food as itrelates to their long term health. Of those who have been taught, manyhave received teachings that are entirely incorrect, and which workagainst them when put into practice.

I find the current situation completely unacceptable and one of myprimary goals in life is to help people sort through the problems they facetrying to get back on track with a plan for healthy eating. Recently Idecided to sit down and bring together all the important facts about thissubject and put them into a book that I can hand to my clients.

The end result, titled 21 Days To Healthy Eating explores in detail theprinciples of healthy eating. In the remainder of this short report, myintention is to explore just one aspect of this puzzle. But it is animportant one, and by the time you have finished this report you willhave a very good idea about how to outsmart your hunger and get yourweight loss goals back on track.





When you have finished reading this report I recommend going to the sitefor the book and checking out how you can master the art of healthyeating to put your body on course for elevated calorie burning, and ridyourself of excess body fat slowly but surely every day of the year.

What this means is that you can either remain trim and lean, or, if youare currently overweight, you can reach that goal just as surely asputting one foot in front of the other eventually gets you to your chosendestination no matter what distance the journey might entail.

Are you ready to learn all about this thing we call hunger, so that you canharness the fat-burning power of a healthy eating plan? I am guessingthat the answer to that question is a definite yes, and I am certainlyready to teach you.

So let's begin to uncover the principles that allow any one of us to controlthe rate at which we store (or burn) calories by adjusting our mentalpicture of what hunger is all about. I will also show you a simple plan ofaction that you can put into effect immediately to start seeing results.

http://21DaysToHealthyEating.com/





So What Exactly Is ThisThing We Call Hunger?

That might sound like a silly question, but the truth is that hunger is a farmore complex physiological state than we give it credit. We all recognizethe familiar pangs of hunger when we have not eaten for an extendedperiod of time. We recognize it initially as a low-grade discomfort in thestomach that is just strong enough to notice.

In fact, chemical messages are being sent to the appetite center in thebrain, and data is being analyzed by the body about the level of our bodyfat stores, our blood glucose level, and how much food is in our stomach.Our current energy levels are also taken into account in the analysisrequired to determine how much or how little food needs to be eaten.

The first irritating feelings of discomfort caused by hunger are easy toignore, and they can be put aside for a while. But eventually thosefeelings become more intense as the body tries to grab our attention and




say "Hey, you, I need food". The brain sends signals for the release ofacid in the stomach in preparation for the intake and digestion of food.We feel this as emptiness or an uncomfortable feeling in our stomach.

If we continue to ignore the hunger signals for long enough the body willturn up the dial on the appetite control system, which in turn takes overand demands that we eat and that we eat now. We are then driven to eatas much as possible as quickly as possible without any consideration forthe type, quality, or quantity of food.

We can easily devour more than a couple of meals worth of food in onesitting when we get this hungry. We would have more control if we hadlistened to and obeyed our hunger signals when they were at a moremanageable level.

After we eat this food, and plenty of glucose has been released into theblood, there are no further physical internal hunger signals until suchtime as the blood glucose levels fall again to the point where the bodyneeds to refuel.

If we choose to eat soon after the body first sends the signal that food isneeded, we are able to maintain better control over our intake of foodand have the ability to slow down, and both appreciate and pay attentionto what we are eating.

In this way we have the ability to stop eating when the body signals us tostop, thereby avoiding overeating which leads to weight gain. The humanbody knows when to eat and when to stop.

Internal biological processes tell you whether you are currently hungry orfull. Your appetite control system is a maze of complex chemicalinterchanges and interactions between your brain, nervous system, andmetabolic hormones. These work in concert to tell you whether or not youneed food.



The delicate hunger control systems identify when energy and fuel isneeded but they can become out of balance and go haywire. When youreceive the wrong signals this can cause you to eat when do not need toeat, or allow you to continue eating when you are full.

One of the main reasons the average person today continues to becomefatter with each passing year, and become anything from mildlyoverweight to obese, is that their appetite control system hormones havebecome out of balance.

Surprise - There Are TWO Types Of Hunger

Normal physical hunger

The number one hormone that needs to be kept in check is insulin. Therole insulin plays in the weight loss story is as the signaler to your fatcells that they should mop up excess glucose (or blood sugar) in theblood and convert it into fat for storage as a future energy source.

This kind of hunger occurs when the stomach has been empty for severalhours. It starts slowly and intensifies the longer food is not eaten. Youwill feel this type of hunger after exercise sessions or after manualphysical work, when you have exhausted your easily accessible energystores. This kind of hunger signals your body's need for nutrients andenergy, and when you eat you will get relief from this feeling almostinstantly.

There is nothing wrong with this sort of hunger. After all, it is just yourbody's way of saying "Hey, look, I have used the fuel in my gas tank.How about you give me a refill so that I do not have to tap into my sparefat reserves and use them up. I really want to keep them for times whenfood is scarce".



Hunger is just one of the many signals that help maintain the state of ourbodies, which are highly-evolved survival machines built to withstandlong periods of harsh conditions. The human body is finely tuned and isvery sensitive to reductions in food, so when you try to go for longperiods without eating, your body quickly responds in an attempt to curbyour intent.

Two self-preservation methods kick in when the body either thinks thatfood is scarce, or you deny it the nutrients it needs for proper functioning:

• Your metabolic rate (the rate your body burns fuel) isslowed to conserve energy

• An uncomfortable state of hunger is established - whichis your body's attempt to drive you to find food and eatit

Hormone driven hunger

This kind of hunger can come on suddenly, and often has nothing to dowith meal time. In fact, this type of gnawing intense hunger can strikeright after you have had a meal and cause wild irrational cravings forspecific foods - especially high sugar or high carbohydrates. It can be sopersistent as to create a near continual desire to eat, overwhelming eventhe most determined dieter.

This type of eating can leave in its wake mood swings, stress, anxiety,and low energy. The trigger for this pattern of eating has been linked withthe human emotions, so the term 'emotional eating' is often used todescribe it.

Many people, and especially women, tend to blame everything andeveryone, including themselves, for this type of eating. But science isrevealing that it may not be down to human emotions at all. It might



simply be an interplay between various 'out of balance' hormones in thebody.

If you have ever been compelled to attack a bar of chocolate, eventhough you know you are not experiencing any physical pangs of hunger,then you know what hormonal driven hunger feels like. It is extremelycompelling!

So what can we say about warding off these two types of hunger? Justthis:

• To avoid natural physical hunger eat before you becomehungry, or soon after receiving the first hunger signals.

• To avoid hormone driven hunger you need to eat often andsupply your body with the nutrients it needs to keep thehormones in balance - so you need to know what and whento eat for this to be effective.




Malnourished In TheAge Of Plenty?

We tend to think of malnourishment as a reality of starving people inthird-world countries like Africa. It is difficult to imagine that thiscondition might afflict people who live in places like the United States,where there is generally an abundance of available food. But Research isshowing that it is possible to be overfed and overweight, yet at the sametime under-nourished.

In the 19th Century the newly-devised food processing methods of theday introduced high-density carbohydrate foods into the human diet.These foods are foreign to our body's metabolic system. The high




carbohydrate diet that government authorities of nutrition beganrecommending several decades ago, and which has its commonexpression in the form of a food pyramid that places high carbohydratefoods at its base, actually tends to work against our bodies.

The consumption of a high carbohydrate meal triggers an aggressiveinsulin response and a corresponding imbalance of other hormones in thecomplex appetite control system. This happens each and every time wedown the pasta-, white rice-, and potato-based meals that have becomea staple of our food supply.

When insulin levels remain relatively stable, as occurs with a morenatural unprocessed diet that suppresses the occurrence of highlyfluctuating levels of blood glucose, the other hormones tend also to beproperly regulated and no 'out of balance' hormonal profile develops.

Because of this, the problems associated with abnormal hormone levelsare unlikely to have arisen during most of our early human existence.Unfortunately, our modern day diet has undergone a drastic departurefrom the diet of our ancestors.




Our modern diet is full of highly refined and processed foods which areladen with chemical additives and toxins. Not only do these foods fail toprovide high quality nutrients to nourish and sustain the human body,they actually do us harm. They throw our appetite control mechanism outof balance and cause us to lose touch with our natural hunger signals.

People whose diets include large quantities of processed food oftenquickly become overweight. When low quality food fails to supply much-needed nutrients, the body just turns up the appetite dial, and keepsturning it up, in the hope that it will get what it needs for repairs andmaintenance.

Our exposure to harmful chemicals has never been greater than it is atthis point in history. More than 80,000 chemicals are now being producedand many of them end up in the food chain of the animals we eat, andtherefore they end up in us.

When these chemicals lodge in the tissues of our body they can remainthere for years, where they cause damage, alter our metabolism, initiatenutritional deficiencies, create hormonal imbalances, and lower ourthreshold of resistance to illness and disease.

Many of us wonder why we cannot lose weight, when in actuality it ispartly because many of these chemicals are stored in our fat cells. Thebody cannot get rid of the toxins as it would mean dumping them backinto the blood stream, causing us harm. Our 'total toxic burden' actuallypiles up like garbage, and left unchecked would seriously compromise ourhealth, so the body responds by exiling it for safety - sealing it inside fatstorage sites, as far away as possible from the major organs.

So, as we become heavier and more overweight, at the same time toxinstend to be accumulating within us. The body is retaining body fat as away of protecting itself from the damage. If you have an expanding



waistline it is not just a sign that you are consuming too many calories -it is a visible sign of toxic build up.

This build up of toxic waste is one of the reasons that people are simplyunable to lose weight. The fat cells that store the waste are particularlystubborn, and the body does not give them up easily.

You will need to allow your body to detoxify, repair, strengthen, andspring clean itself first before the fat will begin to come off with ease. Thisis done by consuming healthy foods and performing proper exercise. Thisis how our 'out of balance' hormones can become rebalanced and theappetite control restored to a healthy state.

Emergence Of The Jumbo-Sized Appetite

Fifty years ago, or even twenty years ago, our 'appetite control system'was generally in a much more healthy state and we did not experiencethe problems that we have today with overeating. These days our body'shunger signals are interfered with by all sorts of chemical additives andgenetically modified 'anti-nutrients'. These are the signals that tell yourbody how much energy it needs and how much body fat to create andstore.

When this system gets 'out of whack' it becomes harder to recognizewhen one is truly hungry or just suffering from a 'craving'. Theseadditives in our food are in fact making us hungry all the time, and weare losing touch with our natural bodily indicators.

Many of us today are getting nearly one third of our calories from nutrientdevoid junk foods such as soft drinks, sweets and candies, desserts andprocessed snacks. The fact that obesity is today rampant and out ofcontrol should therefore come as little surprise to us.



Chronic disease, which includes the 'big three': heart disease, cancer, anddiabetes, is skyrocketing, and the food we eat plays a strong role in thisstate of affairs. Nonetheless, people keep eating these empty foods thatlack any nutritional value whatsoever, simply because they taste so good.

We are overfed and getting way too many calories, but at the same timewe are getting very few nutrients and become malnourished because ofit. If one third of our diet is estimated to be pure junk food, what, wemight wonder, is the fraction of other foods in our diet that have beenprocessed and refined?

It would be not be a small fraction for most people, and this needs to beadded on top of the junk food when considering the total quantity of lownutritional-value food that we are consuming. This means we are actuallyeating very little in the way of whole natural foods cooked from scratch,or eaten raw when possible for optimal health.

The moral of the story is simply this: to eat healthy you should try toavoid getting your food from the middle isles of a supermarket, and youshould try to bypass those drive-thru windows. We all should be avoidingfoods that are over-processed, high in fat, sugar, and salt.

Instead, we need to get back to eating high quality foods in their most




natural state, as these are basically free of all unnatural additives - suchas harmful hydrogenated fats, trans-fats, and artificial ingredients thatmany people now believe are 'toxic' to the human body.

Evidence of the close link between the quality of food we eat, and ourpersonal health and disease is becoming clearer. Preventing disease isnot just about eating less or even losing weight. It is about making betterchoices in your selection of foods.

We need to make changes to our diet so that it becomes a cleaner andsimpler diet. It should be a diet that is rich in proteins, grass fed meats,free range poultry and eggs, ocean fish, vegetables, fruit and wholegrains. Our diet should avoid sugars, unhealthy fats, preservatives,artificial colors, flavors, chemicals, and unhealthy food preparation. Wealso need to avoid, or eliminate from our diet, heavily processed foodsand other 'junk' food.

When you select the correct foods to include in your diet you can eatalmost as much of those foods as you want. Most of these 'clean' foodsdo not have a food label attached to them. If they do it means they havebeen modified in some way. Whenever you start refining, processing, andadding nasty chemicals to food, you not only end up with empty caloriesdevoid of nutrients, you end up with food that destroys health.

It has been said that the national food supply is the number one source ofchronic illness and disease in the USA. It is a tragedy that greedy junkfood manufacturers make huge profits from supplying people with foodthat makes them sick. It is an even greater tragedy that there is yetmore profit to be found by treating these same people with prescriptiondrugs, medical treatments and surgeries.



Harmful Food Additives ThatMess Up Our Hunger Signals

Let us take a look at two man-made 'so called' foods that confuse andthrow our natural appetite regulation system 'out of whack'. Not only dothese fake foods make us feel hungry all the time, they also make usmalnourished.

The biggest villain of them all - Trans fat

Trans fat is a man-made unnatural fat created in an industrial processthat turns liquid vegetable oils into solid fats. This process extends theshelf life of foods which contain trans fat. This in turn makes it a favoriteof junk food manufacturers and fast food outlets. They use trans fats todeep fry foods because it can be used over and over again.

Trans fats are unnatural. Our bodies do not need them, and cannotproperly process them. They are bad for us for many reasons, one ofwhich is that they find their way into cells and tissues of the human bodyand even into the brain, where they block the receptors that controlmetabolism.




At this point you may wonder why it is that we continue to eat them. Butit was not until the 1990's that their health risks were identified, eventhough they have been used widely as a food additive for the last twentyyears. Today trans fats are found in 40 percent of the products onsupermarket shelves, and the chances are you are eating them everysingle day.

Chances are they could end up killing you. Since they were introduced,heart disease, cancer, and diabetes rates have gone through the roof. Inthe list of dietary dangers, trans fats rank at the very top.

Examples of foods that contain trans fats are the commercially bakedgoods - cakes, biscuits, crackers, muffins, donuts, pies, pastries, pizzadough, microwave popcorn, fried foods like fried chicken, fries,margarine, chocolate, potato chips, salad dressings, and junk foods of allkinds.

The bottom line: Forget about being healthy or losing weight while youare eating trans fats.

Watch out for this evil sweetener - HFCS

Another villain is 'high-fructose corn syrup' (HFCS) - an extremely badsugar. Most people look at a field of corn and see waves of grain, but foodcompanies see it as a cheap sweetener.

HFCS is corn syrup that has undergone enzymatic processing to increaseits fructose content. Fructose is the natural sugar found in fruit. Untilrecently, it was thought to be a healthier alternative to sucrose, knownmore commonly as table sugar.

Unfortunately HFCS has proven to be a definite health risk, as newresearch continues to link it to the exploding epidemic of obesity,



diabetes, cancer and heart disease.

HFCS has become the darling of the food industry because it is theperfect industrial ingredient: it makes foods taste deliciously sweet and itis extremely inexpensive (corn being perhaps the most readily availablecrop in the U.S. because of massive government subsidies that ensure itssteady production).

HFCS stimulates high levels of the hormone insulin in the body. This leadsto insulin resistance, where the body cannot control high blood sugarlevels (and diabetes is often the end result). HFCS also blocks theappetite control hormone leptin which is responsible for telling us whenwe are full by signaling to us to stop eating.

No, that is not a real bottle of high fructose cornup syrup soda pop. But itmight as well be. Do yourself and your family a favor and ween everyoneoff soft drink. This might be something you indulge in at a restaurantonce in a while. It should definitely not line the shelves of your




refrigerator!

Problems caused by the villain we call HFCS:

• It tricks your body into believing it is hungry. Thisincrease in appetite leads to overeating and you becomingoverweight.

• You end up eating more processed foods, therebydecreasing your intake of the nutrient-dense, or'healthy', foods.

• It increases insulin resistance (the inability of yourbody to control blood glucose levels and triglycerides -blood fats).

Unfortunately for us, thousands of grocery items contain HFCS and it canbe found in a huge variety of foods. Everything from bottled saladdressings, ice cream, yogurt, tomato sauce, ketchup, sports drink - evenbread, cereals and cookies. It is used in everything from pasta sauces tobacon to beer as well as in "health products" like protein bars and"natural" sodas.

Be On The Watch For These Nasty Items

If you value your health you will eliminate these two major unnatural andharmful man-made non foods. Trans fats and HFCS have no place in ahealthy diet. The trouble is, this is not so easy to do. Unfortunately,thousands of different products in the grocery store contain HFCS andtrans fat. Products that contain both, then, actually carry a doublewhammy.

Here is how you can keep these 'toxic two' out of your shopping trolley sothey do not find their way into your kitchen and ultimately interfere withyour health:



• Read the labels on every product you purchase (even yourpet's food). Watch out for the words 'partiallyhydrogenated oils.' Do not purchase the product if itlists this as an ingredient.

• Avoid frozen prepared meals, as they are some of thebiggest offenders, along with bottled or canned meals.

• Keep to the outside of the supermarket where you willfind whole foods - fresh vegetables and fruits, qualitymeats and eggs. Spend a little more money and buy qualityproducts.

• Remember fresh natural foods do not generally have foodlabels. If it has a label then man has interfered with itin some way.

Make an effort to reduce your intake of junk food and commercially friedfood. Bake at home using only healthy ingredients rather than buyingcommercially baked goods. Use only animal based fats like butter, ghee,lard or dripping or natural vegetable or olive oil for cooking and baking.

To be able to eat healthy or lose weight you need to be in control of yourappetite. If you want and need to lose some weight, but find yourselfsuffering out of control cravings and irresistible urges to eat, it may not




be simply a lack of will power that is sabotaging your best efforts.

Managing your food intake is so much easier when your appetite is notspinning out of control, and this appears to be influenced by multiplemechanisms that signal the brain when it is time to eat or when you arefull and need to stop eating.

Overeating can thwart any weight loss endeavors. If you cannot controlyour eating, you cannot control the amount of calories that you consume,and you cannot control your weight. It might seem simple, but will poweris only going to take you so far and you need some effective tools tooutsmart your hunger.



A Newly DiscoveredHunger Hormone

Researchers have recently discovered a hormone called ghrelin that kicksour appetite into top gear when our tummies are empty. Ghrelin promptsus to eat. It is believed that ghrelin is one of the means used by the bodyto protect its body fat stores when it senses a food shortage.

Ghrelin would have been beneficial way back in the days of feasts orfamines that our ancient ancestors endured. This hormone is part of ourblueprint and Nature's way of driving us to eat large amounts duringtimes when food was abundant only on occasion. By doing so we couldstock up on our fat stores in preparation for the next famine.

Our hunger signals need to be of an intensity to get us motivated to goout and hunt, which is what animals do. Today, with a fridge full of foodin the next room, or fast food outlets around every corner, we hardly




need another reason to eat.

Researchers have found that when you begin dieting, regardless of whatyou weigh, ghrelin levels rise. It is the body's attempt to battle againstwhat it perceives as health-threatening weight loss. Food scientiststheorize that it is the rise in the levels of this hormone, and the increasedappetite that it creates, that makes permanent weight loss so difficult toachieve.

When we drop calories too low, our action triggers ghrelin to jump in andforce us to eat. It makes sense that we are tormented with cravings andthe urge to overeat with this appetite-increasing hormone is presentthroughout our body. But in reality it is triggered by us under eating andis only present to drive us to eat.

Scientists have yet to fully understand the role ghrelin plays in regulatingfood intake as it is just one of many that regulate our appetite controlsystem. But so far, research does confirm that it is a food intake initiatoras its level rises just before eating and drops immediately after:

You can clearly see the behavior in this graph of ghrelin levels, whichshows the typical rise and fall pattern of the hormone over the course of



a day for individuals who regularly eat three square meals a day.

So, to be able to lose weight for the long term we need to be able to keepghrelin under control. We will look at how to do that later in this report.

Out Of Control Hunger ComesFrom Signal Disruption

Hormones are the chemical messengers that give instructions to cells,tissues, and organs. When a message needs to be delivered to a bodypart hormones are secreted into the bloodstream where they aretransported to that specific hormone's receptors, wherever they may besituated.

When hormones arrive at their destination they 'fit' into the receptor justlike a key in a lock. A specific chain of events is triggered by the hormoneas it does its job, and in the case of hunger hormones an empty stomachleads you to feeling hungry and needing to eat. This is one of the rolesthat ghrelin plays, as a messenger that moves directly from the stomachto the brain.

But these complex chemical interactions among various systems in thebody can suffer from signal disruption, and one of the chief contributorsto this is environmental toxins.

These chemicals find their way into our bodies and accumulate in humanbody fat and they can remain there for years causing damage.

This damage can alter our metabolism (the body's engine), causenutritional deficiencies, create hormonal imbalances, and lower ourthreshold of resistance to chronic disease. These chemical disruptionsinclude interfering with other hormones that regulate fat metabolism inthe body.



We are continually exposed to chemically contaminated food and water,household cleaners, prescription and over the counter drugs, andpesticides. We also receive unwanted contaminants from poor quality airthat we breathe.

It comes as a shock to most people that we have many hundreds ofchemical residues stored in our body fat. When we reach the limit of ourability to detoxify the blood and excrete these toxins, we instead have tostore them, and this accumulation compromises our health.

With the increase of toxins within the environment and the foods we eat,it is not surprising that many people are at a level of toxicity way past thepoint that the body's own natural detoxification system can cope with.Chemicals and toxins can build up in your system and cause problemsregardless of your body weight.

This disruption to our appetite control mechanism can cause us tobecome hungry after we have just eaten. The result is that you storebody fat when you should be burning it, you age at an accelerated rate,and your disease risk increases. Your body starts ignoring the normalcontrol signals for appetite, natural hunger, and metabolism, and theresult is increased body weight and eventual sickness.

How To Regain Control Over Hunger,Lose Weight, And Restore Health

The good news is that it is very easy to outsmart ghrelin and to stop itfrom triggering an overeating frenzy. It appears that to keep down levelsof ghrelin, along with other related 'hunger hormones', we only need tomake a few lifestyle changes so that our healthy eating plans are notwrecked by these appetite boosters.



The key to controlling your appetite, along with your body weight, is tocreate harmony and synergy within your appetite control system -especially as it works side by side with, and is part of, your metabolism.

As I will show you, if you feel your appetite is controlling you, you canturn the tables and begin reversing this situation so as to regain controlover your hunger hormones.

The quickest and easiest way to do this is to follow the steps suggested ina brand new and very unique program called 21 Days To Healthy Eating.This plan will guide you through simple changes to not only your lifestyle,but to your meal composition. You will discover how to correctly balancethe macro-nutrient ratios (protein, carbohydrates and fats) and you willmaster the art of timing meals with a higher than usual frequency, formaximum enhancement of your overall health.

You will also discover exactly how many calories are required to shift yourmetabolism from hunger to satisfaction, from storing body fat to burningbody fat, from weight gain to weight loss, from lack of energy to 'jumpingout of your skin' energy, and from feeling sluggish to feeling vital andfabulous.

When you follow the steps laid out in 21 Days to Healthy Eating you willpermanently turn on the genes that will allow you to lose weight, andturn off the ones that have been making you gain weight. You willdiscover how your body responds to and easily complies with these easylifestyle changes, such as eating in a way that encourages hormonalcontrol and the repair of damage done to your metabolism.

This approach to outsmarting your hunger involves 'clean' eating(avoiding chemicals and processed foods) and controlling insulin (the fatstoring hormone) and other hunger hormones like ghrelin. The goal isachieved by eating the correct balance of complex carbohydrates, andthrough an increase in the amount of quality protein calories you take in.




The main secret here is to keep your tummy partially full throughout theday and to avoid at all costs getting excessively hungry. To regulate yourappetite and lose body fat we do this by eating 5-7 small meals each day,each one nutritionally balanced. Eating this way will knock the hungerhormone ghrelin right out of the picture and enable you to stay satisfiedand energized.

One of the main benefits of eating this way is that you will avoid theextreme hunger that triggers overeating or bingeing on high-fat, highsugar foods, like cakes or cookies, which will leave you feeling reallydisappointed in yourself and feeling you have let yourself down.

As well as helping you keep your hunger hormones under control so thatyou can lose weight, adhering to the guidelines in 21 Days To HealthyEating will discourage under-eating, which is another major and muchunderrated cause of uncontrolled weight gain and yo-yo eating.

If you miss meals, especially the very important first meal of the day -breakfast - you will be more likely to get really hungry and lose controlwhen you are forced to eat due to rising ghrelin levels. When you get inthe habit of eating healthy, balanced nutrient-dense foods throughout theday, you will also be able to support and fuel a proper strength trainingexercise program which will allow you to make the necessary changes toyour fat burning machinery - your lean muscle tissue.

Skipping meals for much of the day then gorging at night is an easy habitto get into. But it will bite you on the backside eventually when yousteadily gain weight and lose your youthful good looks and endanger yourhealth.





Forget About DIETING

Have you ever noticed how much hungrier you feel when you are dieting?It is now known that ghrelin levels increase while losing weight. Thisexplains why people have such a hard time losing weight and keeping itoff for the long term. It is estimated that as much as 95 percent of allrestrictive food diets fail and any weight lost is quickly put back on again.

As soon as you decrease calories below a certain level your appetite willincrease, causing you to feel hungry. Your hunger hormone ghrelin talksto your central nervous system and tells it to turn up that appetite dial,and you will not be able to control it.

If you are the type of person who has previously been on and off diets, orwho is prone to cravings, excessive hunger, and maybe bingeing, andwho believes they are susceptible to emotional eating, you must stopdieting. Embarking on a quick weight loss program is absolutely one ofthe worst things you could do and will only lead to making the aboveproblems worse.

Experiencing hunger is both a mental and physical challenge. This is whyyou need a cast iron strategy that deals with both. Even the strongestwillpower cannot withstand the calls of uncontrolled hormonal hunger forlong. How many times have you been on a diet and all you can think toyourself is, "I can't wait for this diet to be over so that I can eat again.How many days left to go?"

Decreasing that pesky hormone ghrelin is the key to losing weight.

You need to get your head around the fact that the only way you aregoing to outsmart your hunger hormones is with a more conservativecalorie reduction program and a slow steady weight loss effort.



New strategies are needed to outsmart the network of all of thehormones that play a role in regulating hunger. They all play off eachother and are triggered by, and become unbalanced by, catalysts such asthe types of foods you eat (or do not eat) and when you eat (or do noteat).

If you eat too much of the wrong type of food, say, by adding too muchsugar to your system, you can set off a cascading cycle of hormonalimbalance that could last for many hours and maybe even days. This canleave you at the mercy of whims that cause you to overeat and binge.

By replacing at least 80 percent of the processed foods in your diet, andeating higher quality small meals, you will be less likely to relapse orbinge. If you want to speed things up, a proper strength training programwill rebuild and boost your metabolism. So instead of simply eating less,exercise more as well.

If your hormones are 'out of balance' and bouncing off each other,causing you to feel out of control with your eating, just a few days ofeating properly - as recommended in 21 Days To Healthy Eating - will getthem simmered down again. Hunger hormones like our friend ghrelin willbe back under control and normalized, and you will regain a better senseof real hunger instead of being tricked into eating more than you need toeat.

The good news is that while you may well have been blaming yourself fornot having more control over your appetite and eating habits, the blamein large part should be for allowing ghrein to build to uncontrollable levels.

We sometimes forget that the human brain is easily distracted by themany delectable sights and smells of food, and can be influenced bystress-induced cravings. Add ghrelin into the mix and real physicalhunger can hardly be heard.




Getting Off The Merry Go Round - The Closest WeCan Ever Get To Effortless Hungerless Weight Loss

The human body functions best when it is in a state of balance called'homeostasis.' When we are at a normal body weight, are well, happy andexercising regularly, we exist in a finely tuned state of metabolic balance.Our hormonal systems, which include our appetite control systems, selfregulate themselves to keep us in good health and protect us fromdisease.

Any disruption to this precise balance, such as becoming overweight,starts a see-sawing of hormones that perpetuate a vicious cycle of weightloss and weight gain. As many of us have discovered after trying one dietafter another, once the balance of weight control has been disrupted andthrown 'out of kilter' is can be very difficult to get it back on track again.

21 Days to Healthy Eating has been designed to put us back into thepatterns of eating that will restore balance to our internal systems. Byreconnecting with the signals that tell us when we are hungry and whenwe are full, and by restoring the hormonal balance that regulates ourmetabolism, we can restore excellent health and lose weight effectivelyand permanently.

Hunger is something you should expect when embarking on a weight lossplan but it should be mild and quite manageable. Hunger is natural, butunfortunately it may not always have your waist-line at heart, so it is notsafe to let it guide your eating habits.

Unlike dieting, which encourages you to cut back, to eat less, to skimp,starve, and deprive yourself until you become less energetic, the 21 Daysto Healthy Eating plan is quite the opposite. You will have more ofeverything, more good quality food, more energy, more fat loss, and



more good feelings as you become stronger, fitter and leaner. In otherwords, just what you always wanted.

You will have a new opportunity to begin a new relationship with food - ahealthier, more appreciative relationship where you view food in adifferent light. Instead of it being the enemy that makes you fat, thecombatant you are engaged with in constant battle, you will begin to seeit for what it should be perceived as - the food we need to help our bodystay strong, energetic and healthy.

Summary

All right, we have covered the basics of hormone influence as it relates toraising or lowering your level of perceived hunger. By no means have Idelivered you the complete story of all the hormones involved in weightloss. If you would like the complete story, including advice about whatyou can to do properly balance your hormones for weight loss, be sure tocheck out my 21 Days To Healthy Eating system that dives into thedetails of sustained healthy eating for weight loss and the overallimprovement of your long term health.

In the next, and final, chapter I will detail a little about I was able to getinto shape using the principles of healthy eating.

To Eat For Fat Loss - Visit 21 Days To Healthy Eating





How I Got Into Shape By Eating Healthy

I hope you enjoyed learning about how your perception of hunger isinfluenced by your hormones as much as I enjoying putting this reporttogether for you. Of course, what you have learned today is just the tip ofthe iceberg when it comes to putting these ideas into action and reapingthe benefits of healthy eating.

As a wrap for this report it seems only fitting that I tell you a little aboutmyself and how I have used the principles of hormone regulation throughhealthy eating for fat loss to get into shape over the years.

Just like you, all I wanted was a lean, healthy, strong, and shapely body.Not too much to ask for in your youth, which is when I first becameoverly interested in the idea (in fact I became obsessed with it!)

But back in the eighties, when I got started, the fitness "experts" of theday believed that to get into good shape one had to starve oneself on low-calorie diets and do hours of long, slow, repetitive activity.

My friends and I spent many years doing just that. We dieted our socksoff and spent every moment we could walking, jogging, cycling,swimming, and attending aerobics classes. And guess what? Not a lean,firm body in sight. For me, just the same old skinny, flabby body thatmeasured in at 23 percent body fat. Not much to show for several yearsof hard work.

The Turning Point

Eventually, due to burn out and lower body injuries I was told that Iwould have to give up what I had been doing for perhaps a year. At that



time walking was an effort. I had shin splints and a stress fracture. So Idid the only thing that seemed left for me to do. I went to the gym andbegun a regimen of strength training.

I discovered that when the intense hunger that I had become used to(from all the endurance activity) was no longer an issue, eating betterbecame easier for me. It seemed simpler just to eat more protein, eatmore often, and get rid of the junk. And guess what? Within 6 months,body fat was dropping off and a new firm body shape had begun toemerge. Progress was so fast that within 18 months I found myselfstanding on a competitive bodybuilding stage and I went on to competeover 30 more times.

Since then I have helped hundreds of people (thousands if we count mygym members) get into better shape. Some of them have even gone onto compete in body shaping/physique contests themselves.

I consider my years of hands on and personal experience way morevaluable than the fitness/personal training qualifications I hold thatenable me to work in the fitness industry. What I have leaned aboutgetting into top physical shape is not taught in any university in the entireworld.

You Can Do It Too

Today my goal is to share what I know with every person who has hadtrouble getting into shape and who needs a hand to do it. Because Icannot personally coach you I have taken the time to write down mysystem for weight loss and overall control of health through the practiceof healthy eating. I call the system 21 Days To Healthy Eating.




This program is ideal for you:

• If you have ever struggled to lose weight and watchedhelplessly as the unwanted pounds just kept piling on...

• If you have tried every fad diet only to end up heavier.

• If you have tried pills, vitamins, shakes and evenprescription drugs with no success.

• If you do not have time for hours of walking or jogging.

But any weight loss program is only going to benefit you in the long run ifyou can stick with it. That is why I have made an effort to put together asystem that requires:

• No conventional dieting

• No self denial

• No sweaty exercise

• No willpower

Now that you have discovered, by reading this report, how to control yourhunger through revised meal size and frequency, to burn more fat withless effort, you are ready to lose all the weight you want. It is easy whenyou know how. And if you would like me to show you the exact steps andgive specific directions to help you shed fat, build back the muscle, andtransform your body, then you will find everything you need in my 21Days To Healthy Eating.

When you allow me to guide you in this weight loss journey you will findthe process quite different than anything you have tried before - becausewe are going to make it about more of everything rather than less. Youwill be finally free to feel the energy of a lean and strong body while





enjoying more of everything... more food... more energy... more vitality,strength, confidence, and quality of life.

Now, doesn't that seem like the right way to go about securing what youreally want - a strong, healthy, energetic, and lean body?

If you would like to learn more about the right way to do all this thencheck out my book:

To Eat For Fat Loss - Visit 21 Days To Healthy Eating

But wait. There is more.

Because you took the time to download this special report and read allthe way through to this page, I am going to throw in additional productsof mine - shown on following pages - absolutely free of charge when youpick up your copy of 21 Days To Healthy Eating...






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It started out with me experimenting in my kitchen to see how I couldadd more healthy raw foods to my diet, and it ended up being ahobby that has seen the development of more than 100 recipes forhealthy snacks, treats, and even desserts. Trust me, once you startadding a few of these ideas to your daily menu you will find it a LOTeasier to steer clear of the vending machines and keep a much tighterreign on the kind of foods that you put into your body.

Care for some healthy Cashew Coconut Delight? Or tasty Macadamia NutFudge, or Pecan Orange Balls, or Date Nut Treats? Inside 100 HealthyRaw Snacks And Treats I offer you those PLUS another 95 healthyrecipes to fill the spot when you just have to grab some tastycarbohydrates! Yours FREE when you pick up 21 Days To Healthy Eating!






Stop Food Cravings Fast

Of course, keeping a lid on your food cravings can be a real problem that benefits from every little trick in the book that you can throw at it. Iknow, because I suffered particularly acute food cravings during theperiods that I fasted before my appearance in bodybuilding competitions.

So I set out to find a solution to that problem too, and it turned out thatthis was a lot easier than I expected to be the case. The end result is thatonce you have read Stop Food Cravings Fast, which I am including inthe special package being offered to you in this report, you will knowexactly how to rid yourself of cravings that can derail your attempts togain control of your metabolism and burn fat from your body at themaximum possible rate.

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This bonus for the ladies is FREE with 21 Days To Healthy Eating!

See you on the inside,





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