Keep Hunger Away by Eating Fat & Fiber – Transcript

Keep Hunger Away by Eating Fat & Fiber – Transcript

Do you try to stick with a diet, but quit because you cannot keep hunger away, therefore getting frustrated with your results?

Well, every diet we have ever been on has left us hungry and miserable – Until now!

The solution comes with a simple shift in food choices.

This video was published in July of 2017, during Dr. Keith’s 80-pound weight loss. He shares how he has wiped out his hunger by adding healthy fats and fiber.

Keep Hunger Away by Eating Fat & Fiber [Video]

Do you try to stick with a diet, but quit because you’re hungry and frustrated with your results? The solution comes with a simple shift in your food choices. In this video, Dr. Keith shares how he has wiped out his hunger by adding healthy fats and fiber.

Keith’s Weight Loss Progress (2017)

Becky:

We have been following Dr. Keith’s weight loss progress now for a while.

I guess this is our 9th or 10th video. Anyway, we have been really accelerating your weight loss from thirteen weeks ago.

So what is your progress this week, and where are you?

Keith:

So I lost about a pound and a half this week. This puts me at 34.5 lbs down.

I am getting very close to a major milestone for myself, which is hitting the under the 200-pound mark.

I have not been under 200 lbs for decades, so that is getting exciting.

I’m starting to wear clothes that I haven’t worn in a long time – or ever.

Becky:

Yeah, and we are going to talk about hunger today, but before we do that, I want to ask: 

is there a point where motivation keeps popping up out of everywhere?

Like, “Oh! I’m almost at 200 pounds!” or you put on those jeans that you have not had on for ages today, and it was like, “Wow! what a difference.”

Keith:

They did make my butt look good.

Becky:

Well, yes, they did.

Anyways – that motivation after a while will keep snowballing, so don’t quit until the magic happens, right?

That’s been your catchphrase.

Dr. Keith’s Previous Diet Experience

Becky:

So we wanted to talk about hunger because that’s something that we were discussing the other day.

You have had great weight loss success, but one of the best things is that you have not been fighting hunger – really at all.

So what do you attribute to your lack of hunger? And what before caused your hunger?

Keith:

Right, well, let’s look at every diet that I was on before. Typically my past diets were mostly high-carb and low-fat.

So if you look at how that works in the body (1):

  • Eating high-carb raises your insulin level.
  • Because your blood glucose level is high, your body secretes insulin to bring it down.
  • The high insulin level pushes your blood glucose down really low to get all that sugar out of your blood.
  • Then you become hypoglycemic. When that happens, you get very hungry.

So, you have got to keep eating that way to keep your blood sugar from crashing.

Keep Hunger Away - Eat Carbs

You know, that’s where I think this whole six small meals a day started.

I don’t personally believe it is a good idea, but it started because people are constantly hungry.

So they had to come up with a plan for that.

Dr. Keith’s Current Diet Plan

Keith:

Now, because I eat very low-carb and eat much more fat and fiber, those things keep my insulin levels under control.

It also keeps my digestion slowed down to the pace where I’m not emptying my stomach so quickly, and I feel satisfied most of the day.

I don’t think that I can remember a time when I was hungry on this diet, like how I was on past diets.

Becky:

Right, and you will go a long time between meals.

You don’t feel like you have to have a snack or anything. You’re not thinking about it because your hunger is under control on a keto diet.

The Trap of Low-Carb, Low-Fat Diets

Becky:

And this leads to what a big trap low-fat and low-carb diet are.

If you are somebody who is always eating but can’t keep hunger away – it probably has a lot to do with the food choices that you are making.

If you are mainly picking carbohydrates, they will digest too quickly.

It all has to do with your insulin level.

Insulin is a hormone that causes fat storage. So when insulin surges into your body, it is pushing fat into storage.

fat storage hormone

It is also pushing all of the sugar and the fatty acids and other nutrients in your blood into storage.

That means they are no longer in your blood, so they will not be available for energy.

Your brain gets this message that “Hey! We don’t have any readily available energy, so we need to eat again!”

So, you are stuck in that vicious cycle that causes you to eat all the time, but you stay hungry.

Dr. Keith’s Glucose Readings

Keith:

That’s right.

So with the way, I’m eating high-fat, low-carbohydrate – I’m not getting that high spike of blood sugar and high spike of insulin.

In fact, I just checked my blood glucose today. We were at Subway I had a chopped salad with vinegar, and some ranch dressing which I made sure was high-fat.

chopped salad

About an hour later, I checked my blood glucose. It was 110 mg/dL, which typically after a meal, you are going to probably get a spike up to 180 to 200 mg/dL. Then it would come down.

110 mg/dL is actually a resting rate for a lot of people.

So my meal did not spike my insulin level – unless it spiked a little bit in that first hour.

Becky:

Right. Your salad is in there, it is digesting slowly, and it is gradually dripping sugar and fatty acids into your bloodstream.

This allows your body to use that available energy instead of storing it into your fat cells.

It’s a Balancing Act

So it is a balance of making the right food choices to control your hunger.

If you feel like you are hungry a lot, then you need to look at your fiber content and look at your fat content.

Keep Hunger Away - hungry

If you want to know what Keith eats on a daily basis, we put together a free starter kit.

It talks about our 0,1,2,3 strategy, which is a way of getting a lot of beneficial high-fiber and low-carb vegetables into your daily diet.

It also shares many of the high-fat foods that we have put into Keith’s diet and some of the carbohydrates that we have taken out.

All of those types of things are in the starter packet.

Keith, do you want to sign off?

Keith:

Yes – but before I sign out, I just wanted to say that we should touch on the fact that the 0,1,2,3 plan is how I started the basics of what I am doing.

0,1,2,3 diet

I automatically keep my fiber high because of the large salad I get every day and the two cups of cooked vegetables.

So, the plan makes getting enough fiber in my diet a no-brainer. I don’t have to think about it.

Becky:

Yeah, it kind of lets you run on autopilot.

You are getting at least 25 grams of fiber a day just from the ‘1’ and ‘2’ from the 0,1,2,3 strategy.

Keith:

Okay, so I think we can sign-off now.

Becky:

Okay!

Keith:

Thanks for watching come back next week, and see if I’m getting close to that 200-pound mark!


  1. Hall, K. D. “A review of the carbohydrate–insulin model of obesity.” European journal of clinical nutrition 71.3 (2017): 323-326.

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