How to Reduce Carb Cravings on Keto: Low Carb Diets- Thomas DeLauer
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transitioning into a low carb or keto diet can be one of the toughest things when it comes down to cravings honestly it’s one of the biggest barriers that ever keeps people from starting a keto diet or low carb lifestyle to begin with now what we have to understand here is that hunger is survival cravings are psychological now if we start understanding that we can understand the kind of foods that we need to eat in order to get the best response and control our cravings hey if you haven’t already make sure you hit that subscribe button that way you can see new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time and hit that little Bell button to turn on notifications so you never miss a beat alright so if we understand how the brain works in terms of its reward system and its dopamine response we can have a much better understanding overall you see every time we consume carbohydrates we have a little bit of a dopamine reward system response this means that we feel good we get this sort of little invigorating feeling every time we eat them even if it’s kind of subconscious and then once that feeling goes away we start craving it again this is a very simple dopamine response and because carbohydrates elicits such a strong response with this when you start cutting them out as you’re going into a keto or low carb diet you can have really intense cravings and it can make you throw in the towel before you ever get to reap the benefits of a low carb lifestyle the other thing you need to be aware of is that the more carbohydrates you’ve eaten in your past life or even recently the stronger your cravings are going to be simply because you’ve downregulated your dopamine receptors so some to be aware of but don’t be alarmed because there’s a lot of things that you can do to control this and I’m gonna give you the answers in just a second the first thing that we have to focus on is dopamine control through the proper foods okay and one of the things that you want to be consuming a lot of is an amino acid known as tyrosine now tyrosine isn’t just something that you have to go and get a supplement tyrosine is something that is contained in a lot of specific kinds of proteins now when you’re transitioning into a low carb or keto lifestyle some of the things that I feel you should eat and you’ll get the best benefit from when it comes down to that tyrosine effect it’s gonna be things like cottage cheese things like higher fat content fish but also pumpkin seeds believe they’re not pumpkin seeds contain a whole lot of tyrosine and can really cause a very powerful effect when it comes down to craving control you see here’s how it works when it comes down to our dopamine receptors we have to actually create dopamine through a specific process in the body and tyrosine is at the forefront of that so tyrosine the amino acid ends up converting into what is known as l-dopa most we have l-dopa l-dopa is acted upon by specific enzymes within the body these specific enzymes turning in to dopamine now the specific thing that is acting upon the l-dopa is known as aromatic amino decarboxylase the names not that important but all we need to know is that that decarboxylase affects the specific process in how we create that good feeling in our brain so if we give it the fuel that it needs by eating foods that are rich in tyrosine we can significantly combat those cravings now an extra bonus that you can do is consume something known as velvet beans ok velvet beans contain l-dopa in them already that means you’re skipping the whole tyrosine step you’re eating these beans which aren’t very high in carbohydrates mind you and they are going to convert directly into dopamine as long as you have the enzymatic pathway present and available the next tip that i want to talk about is utilizing something known as glucomannan fiber more specifically from a company known as new pasta now new pasta really has a monopoly on this because they are the ones that are really paving the way with glucomannan fiber research see what new pasta is is it’s a pasta that is formed from something known as the cognac root ok this cognac root comes from Japan and Korea and it’s grown at a higher altitude so it doesn’t have any starch but it has something known as glucomannan fiber if you’ve heard of glucomannan fiber before you’ve probably heard of it in diabetes journals because it’s so effective at modulating blood sugar but when it comes down to a keto diet or when it comes down to a low carb lifestyle it makes a huge difference when it comes to our gralen response you say glucomannan fiber has the ability to hold up to 50 times its weight in water that means it swells significantly that means that you get a very satiated feeling that can blunt the gralen response gralen is the hormone that tells your brain that you’re hungry so when you’re full the reason you’re full is because gralen is telling your brain that you’re full so if you can sort of gain the system by having a very high fiber high soluble fiber that’s gonna allow you to feel full you’re not gonna have those cravings anymore what’s interesting is if you look at glucomannan fiber and you look at new pasta if you add just a little bit of water to even a small amount of it you’re gonna have it turn into a gel at first this sounds kind of scary like why would you want it to turn into a gel that sounds scary but it’s not a chemical gel it’s literally just a very fibrous and water-soluble gel which not only makes you satiated but it also helps transport cholesterol out of the body so this is a double whammy in a good way if you’re someone that’s starting a keto diet or you’re introducing yourself to a low carb diet or your family and they’re concerned or you’re concerned about higher levels of cholesterol when this can solve that issue glucomannan fiber can carry the extra cholesterol from the diet and get it out of the body if you’re concerned about that but we need some science to back this up there was a study that was published in the diabetes research clinical practice journal okay what this study took a look at was the effect of glucomannan fiber on glucose so what they did is they gave glucomannan fiber to subjects along with glucose and what they found is that even when combined with carbohydrates it reduced the gralen response after eating so that means that there was less gralen affecting the body throughout the rest of the day but they also found that over the course of four weeks fasted Dreiling levels dropped in those that were consuming the glucomannan fiber so that means that even just over time you can reduce the overall amount of gralen that signals your brain to make you hungry simply by adding us into the diet that’s pretty awesome now again new pasta has sort of a monopoly on this in a good way they’re the ones that are paving the way they’re the ones that have the research and they’re the ones that are harvesting the actual route so I encourage you to check them out you can see them in the description below and also get a special discount a little bit can go a long way when it comes to this stuff honestly it’s something that you’re gonna end up wanting to have in your arsenal it comes down to your long-term keto lifestyle as well but transitioning Nikki dough it makes all the difference in the world now let’s roll into the next one artificial sweeteners I’m not gonna sit here and tell you not to consume artificial sweeteners long-term on keto I just know that it’s a huge huge crutch for a lot of people and in a lot of ways it’s how people get through a low-carb lifestyle to begin with but when you’re transitioning into a keto diet or a low carb diet I highly highly recommend that you keep the artificial sweeteners out at least for that one two or three week period as you’re transitioning why because remember the dopamine receptors I talked about well artificial sweeteners are proven to affect our dopamine centers in our brain in the same way that sugar does meaning that once the dopamine levels fall we’re gonna crave anything that’s gonna satisfy that dopamine itch meaning we’re not necessarily going to crave more artificial sweeteners we might crave real sugar or we might crave other fats or excess calories so there’s some studies that back this up as well neuroscientists at Yale Medical School actually found that by consuming artificial sweeteners it had the same kind of effect unreduced and downregulated dopamine receptors as regular sugar did proving that yes the cravings come back and they come back with a vengeance but there’s another study that takes us a step further this study was published in the Journal of cell metabolism and it looked at fruit flies okay yeah don’t think I’m totally crazy when I’m talking about a study that looks at fruit flies fruit flies are often used in studies simply because they have a shorter life span but their metabolism and DNA is actually quite similar to humans so they’re used because they get us a viable result in a shorter period of time so this study took a look at fruit flies that consumed either yeast and sucrose so basically sugar or fruit flies that consumed artificial sweeteners and what they found is that the fruit flies that consumed the artificial sweeteners ended up consuming 30% more calories than the flies that consumed sucrose why because their dopamine reward system was so down regulated that they needed to overcompensate by consuming extra calories to satisfy again that dopamine urge pretty powerful stuff so when it comes down to transitioning the Kido the few things you need to know the right kind of proteins the right kind of tyrosine the amino acids okay and the velvet beans here and there then also the new pasta the glucomannan fiber can be a great transitional tool and a long-term tool to keep in your arsenal and keep the artificial sweeteners out of the equation as always please keep it locked in here on my channel and you can get that special discount on new pasta down below simply in the description I’ll see you in the next video and comment if you have ideas for future videos
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3 Easy Ways to Reduce Carb Cravings on Keto
Transitioning into a low-carb or keto diet can be one of the toughest things when it comes down to cravings. Honestly, it’s one of the biggest barriers that ever keeps people from starting a keto diet or a low-carb lifestyle to begin with. Now, what we have to understand here is that hunger is survival. Cravings are psychological. Now, if we start understanding that we can understand the kind of foods that we need to eat in order to get the best response and control our cravings.
All right, so if we understand how the brain works in terms of its reward system and it’s dopamine response, we have a much better understanding overall. You see, every time we consume carbohydrates we have a little bit of a dopamine reward system response. This means that we feel good. We get this sort of little invigorating feeling every time we eat them, even if it’s kind of subconscious. Then, once that feeling goes away we start craving it again.
This is a very simple dopamine response. Because carbohydrates elicit such a strong response with this, when you start cutting them out as you’re going into a keto or a low-carb diet, you can have really intense cravings, and it can make you throw in the towel before you ever get to reap the benefits of a low-carb lifestyle. The other thing you need to be aware of is that the more carbohydrates you’ve eaten in your past life, or even recently, the stronger your cravings are going to be, simply because you’ve down-regulated your dopamine receptors. So, it’s something to be aware of, but don’t be alarmed because there are a lot of things that you can do to control this, and I’m gonna give you the answers in just a second.
The first thing that we have to focus on is dopamine control through the proper foods. One of the things that you want to be consuming a lot of is an amino acid known a tyrosine. Now, tyrosine isn’t just something that you have to go and get a supplement. Tyrosine is something that is contained in a lot of specific kinds of proteins.
Now, when you’re transitioning into a low-carb or keto lifestyle some of the things that I feel you should eat and that you’ll get the best benefit from when it comes down to that tyrosine effect is going to be things like cottage cheese, things like higher fat content fish, but also pumpkin seeds. Believe it or not, pumpkin seeds contain a whole lot of tyrosine and can really cause a very powerful effect when it comes down to craving control.
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