Fat loss 101 - All you need to know.

[AthalaRanger]

Okay folks, here I'll try to compile all you need to know in order to design a weight loss plan and (hopefully) being able to keep it off

The first and most important thing you need to know about weight loss is the following; Your weight is determined by you energy balance over a sustained period of time. That is to say; If you stay on an energy (I.e caloric) surplus, you will GAIN weight. On a caloric deficit, you will LOSE weight.

It's the overall balance what matters here. A small surplus on 1 day out of 7 will still result on weight loss if you stayed on a deficit for the other 6 (Unless you somehow manage to offset the deficit for the whole week on that 1 day).

And that is really all there is to it. If you want to lose weight, all you need to do is to create and sustain a caloric deficit long enough until the desired amount of weight you want to lose comes off.

Essentially, and at it's core, it IS all about Calories In vs Calories Out. However you will need to work around YOUR own Situation, habits and preferences in order for it to work.

So how do you apply this information and what are the things you need to keep in mind?​

Index;
--#1: Sustaining a caloric deficit. (Page 1, post #1)
1.a) Counting calories. (Page 1, post #1)
1.b) Volumetrics. (Page 1, post #1)
1.c) Fasting and Intermittent fasting. (Page 1, post #2)
1.d) Limiting your meals. (Page 1, post #2)
1.e) HCLF and HFLC. (Page 1, Post # 3)

#1: Sustaining a caloric deficit.​

The first and more important, you need to ensure and sustain a caloric deficit. This means having a way to control your food intake, so that it doesn't go above where you need it to go.

There are various ways that you can do this, but the easiest and more accurate (and therefore, reliable) way of doing this is counting calories. This way, you know exactly how much you're eating, and you can also make the most accurate changes.

On this journey, accuracy and consistency are going to be your two best friends. Counting calories provide you with both, and there is no hit-and-miss involved.

Ahead I'll describe the different methods you can use.

1.a) Calorie Counting. ​

So how do you count calories?

There are a few things you need to do. First of all you need to account everything. And I mean everything. If it has calories, and you're putting it in your mouth, you better be accounting for it. Even things you add to your food, like sugar, or the oil you cook into, you need to count.

Second, you need to weigh your food. Again, accuracy and consistency are your two best friends, and the less margin of error you leave, the better. Get yourself a food scale. Weigh your food. Do not use cups or spoons to 'estimate' serving size.

http://weight-loss.fitness.com/threads/16780-Easiest-Fat-Loss-Tip-Ever

The average person is HORRIBLE at estimating calories. Certainly, trying to measure how much you're eating, even if it is with cups and such, is better than nothing, but if you can do it, WEIGH your food. You are much better suited this way.

Number three, you need to know how much you should be eating in the first place. There's not a definite answer for this.

There's a certain number of calories your use per day, and this is your 'Total Daily Energy Expenditure', or your 'metabolism', if you will. You can find several calculators online (Just make a Google search for 'TDEE Calculator'), but the number they will spit out is going to depend on the formula and the stats you put into.

Another way to do it is to calculate your calories based on current weight. For sedentary people (I'm assuming you are), maintenance could be on the 12 to 14 calories per lb of body weight range.

Here's what you need to keep in mind; these numbers are just estimations. They vary from person to person, the amount of exercise you do, etc. So they are only starting points. Calculate your calories ONCE, and forget about it. Any further change needs to be based on needs, results, and real feedback.

After you have chosen a number, you need to stick to it and make the adjustments as they are needeed.

1.b) Volumetrics.​

The basic idea of volumetrics (there is actually a book, but well use the 'concept' of volumetrics here), is using and emphasizing on foods that have a low energy density, making them the core of your diet.

Foods that have a low energy density have lots of water and fiber. If you eat them, you can eat a lot more volume for the same amount of calories, I.e: more 'bang' for your 'buck'. The fiber will also help you feel more satisfied, so you won't feel hungry very often.

If you do this properly, you could lose weight without ever feeling hungry. The key here is keeping an eye on the calorie density, and really emphasizing on those foods. If you eat a lot of those, they will inevitably make you feel full and limit the amount of others foods you can eat.

The energy density goes on the following order;

1) Non-Starchy Vegetables and fruits (in that order). This one doesn't really need much explanation. Most vegetables are very very low on calories. They have lots of water and fiber on them. Same goes to fruits (just don't go crazy with the very sugary ones). I should mention that you'll also get a lot of antioxidants and nutrients on this group, both of those are a good bonus.

2) Believe it or not, number two goes to starchy vegetables and intact whole grains. Some people tend to think of potatoes and starchy foods as awful when you're trying to diet. But these foods have a lot of volume and it can be pretty difficult to eat a considerable amount of them. Things like potatoes, sweet potatoes, brown rice all go here. Intact grains such as quinoa and oats also go here.

3) Number three goes to legumes, Low fat meats and low fat diary. There is really not much I can say about this group. Do keep in mind that while some meats and dairy may have relatively low calories, they don't net you any fiber, and meats don't have much water, so use them in combination with the other foods on this list.

4) Number four goes to Processed grains, low-fat baked goods, cheeses and higher fat meats. Liquid foods can go here as well. Things like fruit juice and sodas. Here we start venturing into more dangerous territory. Things like pasta, bread, most processed grain and flour products go here. Meats that are not lean and cheeses go here as well. Do keep in mind that eating some of this stuff ocasionally or even once a day will not hurt your diet too much, as long as the rest of your diet is in order. Again, use moderation and combine them with the foods that are lower on this list.

5) Here you can start overeating if your not careful. This place goes to fried foods, High-sugar or highly processed foods, things like candy and cookies, high-fat baked goods, nuts, seeds, oils and other fats. Things like salad dressing, dried nuts, dried fruits and sugar go here as well. Apply moderation and use sparingly. You may enjoy these foods occasionally, but don't base the bulk of your diet on them. Be careful with oils and (pure) fats! They are the highest on this list.

Generally speaking, the more fiber and water a food has, the less calorie density it has. Both of those are very important, so favor both that have both. Keep in mind that while some food may have a low calorie density (E.g skim milk, chicken breast), they have no fiber and / or water. These foods are better than higher calorie foods, but you will need fiber to feel full. Liquid foods aren't really good for this reason. While they do add 'bulk' to the diet, they will not keep you satisfied for long.

To figure out the calorie density of a food, divide the number of calories by the number of grams. The lower this number is, the better. As a rule of thumb, opt for things that have a value of 2 or less. Most of the foods on this list, from number 3 or lower have a value of 2 or less. Some foods on number 4 of this list, also have this value.

 

[AthalaRanger]

1.c) Fasting and intermittent fasting.​

There is not much I can say about this. There are different approaches, but you have fasting windows and eating windwows. I should note that the idea behind this, is using the eating window to regulate your appetite (essentially consuming less calories than you otherwise would consume on a normal day). DO NOT think of this as a licence to go on crazy binges or eat all you want / stuff your face full, because it will not work if you do that.

The appeal of this is eating to hunger / when you' re hungry and not necessarily counting calories or limiting your food (again, this means eating your meal until you stop being hungry, NOT BINGING). If this is set up properly, you shouldn't be able to eat enough calories to offset the deficit created by the fast.

The length and approaches vary. On some, you have a 5 hour eating window and eat the foods you want ('Fast 5'). Other approaches advocate for alternate day fasting (ADF), this is, you fast for 1 entire day and eat as you normally would (or a bit more on the other), others advocate for a 24 hour fast twice a week and eating normally for the rest of the week ('Eat-Stop-Eat'. I would urge you to try others before trying this one).

There is also the 'Leangains' approach (the eating window is generally 8 hours for men, and 10 for women) and the 'warrior diet' (you eat within a 4 hour window. I should note, and as far as I remember, both of these are aimed to active people. This is, you are supposed to use them in conjunction with a training regime.

There is also the 'JUDDD' approach. You alternate between a 'high' on which you eat what you would normally eat, and a 'low' day, on which you eat 500 calories or less. (This is pretty similar to ADF)

For the regular dieter, personally I would highly recommend either Fast 5, ADF or JUDDD.

Again, the appeal of fasting is to naturally regulate your appetite without necessarily having to 1) count calories 2) feel hungry / deprived. If you go on crazy binges you are cheating yourself!! Eat what you want, and eat until you're not hungry, but apply moderation.

On your fasting window you may consume water and no - calorie drinks. Do not consume food. The warrior diet, specifically, advocates for grazing on lean protein / salads (don't use dressing) until the eating window.

You can supposedly improve insulin sensitivity with fasting. If you prefer to eat at night, or have a few big meals instead of many small meals or snacks, fasting can be a valid approach.

1.d) Limiting your meals.​

Personally I prefer this approach. This is actually pretty simple. Choose a number of meals you want to have a day and divide your intake between them. Don't snack or eat between those meals. The appeal here is the same as Intermittent Fasting, if you set this up properly, you shouldn't necessarily have to count calories or feel hungry.

I would suggest 3 meals per day, but you can work with the 2 to 4 range. 5 small meals could also work, but depends on preferences.

In order to make the most of this approach, you will need to apply moderation or some self-imposed rules. Otherwise you could go to Mcdonalds three times, stuff yourself full, and call it a day!

What defines a 'meal?'

I'll tell you how I define a meal. A meal for me is only 1 plate of food, along with a glass of something to drink (optionally [and hopefully] something that has no calories), you may include a side dish (could be a salad or soup) and or snack (could be a fruit, a piece of bread, etc).

Essentially, stick to 1 plate of food, with added 'goodies' (all goodies are optional, and try really hard not to ramp up the calories with those).

And you eat that 3, 2 or 4 times a day. In order for this approach to work, you need to have discipline and stick to the number you originally chose. If you're hungry, you need to wait for your next scheduled meal. Have either some water, drink stuff that has no calories, or have a salad with very low calories on it. The more meals you have, the more careful you will need to be, and the less you have, the more liberal you can be.

Also, you should try to use food that is not awful. Most of your plate should be food that's relatively healthy. Try to have half of your dish with salad (unless you have salad as a side-dish), or whole grains / starches / lean meats, you know the drill [see what I wrote on 'Volumetrics']. Stuff that is relatively healthy and doesn't have an awful lot of calories. You can save 1/3 or 1/4 of your plate for the stuff you really want. That way you can enjoy some stuff in moderation without having to deprive yourself.

In for this to work you need to be 1) disciplined (don't cheat yourself!) and 2) you need to make your meals of food that is not completely awful. Again, and as a rule of thumb, have your plate consist of good food, and save either 1/3 or 1/4 of your plate for any indulgencies. This is a good approach if you don't want to be obsessing over calories and what to eat, but don't want to fast.

 

[AthalaRanger]

1.e) HCLF and HFLC.
​

HCLF stands for 'High Carb Low Fat' and HFLC stands for the opposite, 'High Carb Low Fat'.

There are a few diets that center on one of those two. What you do here is either completely cut out or dramatically restrict either carbohydrates or fat, and base your diet on the other macronutrient. By doing this, you tend to reduce the amount of calories you were / are eating, and that leads to weight loss.

I should mention that a lot of folks following this diets fall in the trap of believing they can eat as much fat (or carbs) as they want and will not gain weight as long as they avoid eating carbs (or fat). This is not true, and you will end up sabotaging yourself if you do this.

I should also mention than such approaches are not really necesary and in my opinion, there are far easier and less restrictive options you can try (see above).

The appeal of this is either not having to worry too much about what or how much you eat, as long as you eat withing certain foods, or simply being able to eat high carbs / fat, and if you don't mind not eating the other, being able to lose weight.

HCLF.​

As far as I know, there are two diets that base on High carb low fat, and both are vegan. One of those is the 80 / 10 / 10 fruitarian diet (which I will not discuss here and would advice you against it) and the other is the Mcdougall diet. This is a starch-based low-fat vegan diet.

-McDougall Diet.

There are three* (two, actually, the third is a very specific version), versions of the Mcdougall diet. One is the standard diet, and the other is the maximum weight loss program. The third is a specific version of the maximum weight loss program.

Remember, this is a starch based diet, the bulk of your meals should be starches. Your diet should be based on 70% starches, 20 % vegetables, and 10% fruit.

From Dr Mcdougall Website;

The McDougall Program Basics

A diet of plant foods, including whole grains and whole-grain products (such as pasta, tortillas, and whole-grain bread), and a wide assortment of vegetables and fruit.

Plenty of spices and usually small amounts of sugar and salt to enhance the flavor of food.

Exercise as simple as a daily walk.

The exclusion of animal foods, including red meat, poultry, dairy products, eggs, and fish – all of which provide toxic levels of fat, cholesterol, protein and, very often, infectious agents and harmful chemicals.

The exclusion of all oils including olive oil, safflower oil, and corn oil. Oils are nothing more than liquid fats that increase obesity, which in turn, depresses immune function and contributes to the most common chronic diseases.

On this diet you avoid all meat, dairy, animal products, oils, and high-fat foods. Anything else that is not an animal product and is low fat is pretty much fair game.

For more info on this diet (and what it entitles), view this slideshow (okay, is not a slideshow, but I don't know the proper term.);


--MWLP

McDougall's maximum weight loss program is pretty much the same, but with the following caveats; (as described on his message board)

Program outlined in the MWL book, page 60.
1. Eliminate All Animal Foods
2. Eliminate All Oils
3. Eliminate All High Fat Plant Foods: Nuts, Nut Butters, Seeds, Seed Butters, Avocados, Coconut, & Olives.
4. Eliminate All Flour Products
5. Eat Whole Grains and Potatoes
6. Eat Legumes
7. Make Green & Yellow Vegetables One-Half to One-Third of your meal
8. Eat Uncooked Foods
9. Restrict Fresh Fruit to No More Than Two Servings a Day, and Avoid Dried Fruit, Fruit Puree, and Fruit Juice
10. Use Simple Sugar Sparingly

Guidelines for Healthy Eating in MWL book, page 67.
1. Eat until you’re satisfied
2. Graze
3. Allow time for digestion
4. Chew foods thoroughly
5. Restrict variety

Weight-Losing Reasons To Exercise. MWL book, page 100.
1. Exercise burns calories
2. Calories continue to burn after exercise
3. Exercise counteracts plateaus
4. Exercise suppresses appetite
5. Exercise reduces insulin
6. Exercise protects and increases muscle mass

Exercise you can live with. MWL book, page 106-107

Aerobics: The best kind of exercise. Walking, running, cycling, & swimming are not only enjoyable but highly efficient ways to lose weight.

Benefits of weight training:
Build a stronger body
Build a shapelier body
Strengthen ligaments
Improve bone density
Help prevent musculoskeletal injury
Elevate metabolism
Increase stamina
Elevate blood levels of HDL cholesterol

Your New Daily Exercise Plan: MWL Book Page 109
1. Get up half an hour earlier each day, or skip a TV program to do a specific exercise.
2. Make exercise a part of each day.
3. Choose an activity that you have always enjoyed and do it at least four times per week.
4. Sometimes purchasing equipment helps to motivate…
5. Invest in a membership in a YMCA, YWCA, or health and fitness club
6. Ask a friend to become your exercise partner
7. Go dancing, a great aerobic (and romantic) exercise
8. Join a walking or hiking club.
9. Check with your local adult-education program for exercise programs.
10. Keep an exercise journal.

Establishing a healthy way of life from page 127 of the MWL book.
Step 1. Be Goal-Oriented
Step 2. Acknowledge Your Willingness to Pay the Price
Step 3. Educate Yourself, Become an Expert
Step 4. Visualize Yourself as Healthy
Step 5. Make a Commitment: It’s Magic
Step 6. Ensure That Your Environment Supports Your Goals
Step 7. Alter Your Coping Mechanisms
Step 8. Join A Support Group
Step 9. Reward Yourself
Step 10. Keep It Simple

The third one is a mini-version of this program. Read this;



The 'adventage' of this diet, is that the foods are very bulky, and therefore provide that feeling of satiety. It's also pretty hard to over eat on this diet, particularly, if you use some of the principles outlined on the MWLP (Especially and particularly the first 4), this can be a very viable way to lose weight without necesarily feeling deprived.

I should also mention that by cutting fats, oils, flour and animal products, this diet may seem boring at first. Therefore, I'd suggest you to invest some time and look for recipes you can use here. You will need to learn to cook (and by this I mean learning to make healthy and tasty food, within the restrictions of this diet) if you want to be able to stay on this diet, otherwise it could* get pretty boring after some time.

HFLC.​

And finally, there is the High Fat Low Carb diet. The most popular one was the atkins diet.

Personally, I would advice you against doing atkins (or other silly stuff), and if you want to do a HFLC diet, I'd suggest you do a properly set up keto diet.

Let's start by saying that you shouldn't try a ketogenic diet if you have some of the following medical conditions. Read this;


For general info on keto diets read this;


If you want to get specific (and put the effort of measuring and tracking everything) , you need to keep carbohydrates low (30g, 50g at most) and your protein shouldn't be excessively high either - keep it either at 20 - 25% of your total calories or 0.8 / 1 g of protein per pound of your LBM.

The rest of your calories should come from fats. I'd would advise you to moderate your saturated fat intake (even if the keto folks say it doesn't matter) and really emphasize on Mono-unsaturated fats.

Now, if you aren't measuring anything, the following are guidelines to base your diet around;

* You can't eat many carbs and you need to avoid starchy stuff. The only room for carbs you have is very little. You can't really eat anything 'carby' because the only room you have will be filled up with carbs from vegetables and fats.

* You can pretty much eat unlimited green veggies and other non-starchy carbs (things like tomatoes, etc) . Even if you don't want to, you should try to eat a lot of greens to get enough fiber and nutrients into your diet.

* Your diet here is basically veggies and fat sources. As I said earlier, I'd suggest you limit saturated fat and eat mono unsaturated fat mostly. Avocados, nuts, almonds are good sources. You can also add seeds to this. Things like chia seeds provide a good amount of fiber and fats (and some carbs too). If you eat meat (depending on what you're eating) you will get some fat from that as well.

I should note that you can do a vegan ketogenic diet. You simply remove the meat and eat lots of green veggies and nuts / seeds. However getting protein would be harder (require more calories) than it would be by eating meat.

If you wish to perform high-intensity exercise during this diet, you can opt for either a Cyclical ketogenic diet (CKD), or a Targeted ketogenic diet (TKD). I will not discuss those here, because they are beyond the aim of this thread (They are specific diets, with an specific purpose, for specific people).

The 'advantage' of this diet is that once you enter ketosis, you really shouldn't feel or experience any hunger, thus food intake is easier to control. That is, however, the only advantage I can think of. A ketogenic diet requires a lot of work, and it is a pretty restrictive diet. I wouldn't recommend using a ketogenic diet as a permanent diet, but instead use it as a tool to lose some weight during a specific time frame, and change to something else eventually.

 

[AthalaRanger]

1.f) Final Notes​

So far I've tried to describe the different ways you can use to sustain a calorie deficit, from simply counting calories, to what can be classified as low fat or low carb diets.

I will mention that there is no need to only pick one, and making a mix of those is a perfectly viable way to build a plan around. Regardless of what you choose, I'd highly recommend you apply the principles of volumetrics (Preferring and emphasizing foods that have a low calorie density, and foods that have lots of water and fiber, while avoiding foods that have a high calorie density) to your plan.

It's also very important that you build a plan based on YOUR own habits, preferences, circumstances, etc. There's really no point in doing something if it doesn't fit your lifestyle.

There's really no point in completely cutting certain foods, or eating a certain way, if you aren't comfortable doing that and can achieve the same result doing something else. There's no point in going on a cookie-cutter diet on which you can only eat X,Y and Z, if you hate eating that way, and cannot wait for the 'diet' to be over so you can binge on the foods you weren't allowed to eat.

So choose wisely, and choose something that fits YOUR preferences. YOUR own habits. Otherwise you will fail.

#2: Tips and practical advice.​

This section is going to be for more practical and general advice along with some other stuff as well.

2.a) General dieting tips;​

These are tips to help you have an easier time dieting and managing hunger too. Remember they are not rules, just guidelines to help you a little.

1) Unless you really have to, avoid drinking your calories. This includes any drink that has calories on it. It is much better if you eat the solid food.
Drinking calories isn't good because if you're not careful you can waste a lot of your calorie budget on drinks, and they do nothing to keep you satisfied. When you eat food it stays on your stomach (and thus you feel full) for a lot longer than drinks do. This is one of the easiest things you can do if you are struggling with hunger.

2) Drink plenty of water along the day, and drink 1 or 2 glasses 15 to 30 min before your meals. Drinking water before your meals is also going to help you feel fuller and eat less. You can drink it immediately before your meal, but I suggest 15 or 30 min so it doesn't cause issues to more sensible individuals.

3) If you're still hungry, wait for at least 20 min before having a second plate of food. It is going to take a few minutes after eating before your body tells your brain that you are full. Therefore, if you are still feeling hungry, wait at least 20 min before having more food. After that, you may notice you're not hungry anymore.

4) Be careful with added calories. Try not adding sugar to drinks or much oil (even better if you don't use any at all) when cooking. Careful with the salad dressing. These things may not seem like much, but those calories add up pretty quickly if you're not careful.

5) No-calorie drinks (tea, herbal tea, coffee, etc) are a good way to help with satiety as long as you're not adding extra calories to them. If you add sugar to your drinks, try having them plain for 3 or 4 days. After those days, you may not want the sugar anymore, or even prefer them that way.

6) Don't eat while watching tv, reading, or doing other activities. When you want to eat, sit down and focus on your food. When you eat, slow down and really focus on your food. Be mindful of what you're eating. If you don't focus or are distracted, you eat more than you otherwise would.

7) Brush your teeth. Yes, I'm being serious on this one. Whether you like it or not, we're all a little lazy. So appeal to your inner laziness, spend 5 or even 10 minutes and put a good deal of effort brushing your teeth, and I promise you the last thing you'll want to do is to eat something after all that work!

8) Track your fiber intake. This is pretty easy to track If you use any of the apps or websites available to track calories. Fiber plays a big role on making you feel and keeping you full. As a bonus, there are also a lot of health benefits associated with an adequate fiber intake. As a rule of thumb, try to have 10 to 14 grams of fiber for every 1000 calories you consume.

If your current fiber intake is low, increasing it too fast can cause digestive issues, so you should ease into it and slowly bring it up.

2.b) General dieting tips (Psychology)​

While the previous list was composed of more practical tips for controlling hunger, this one is aimed at helping you deal with the way you think about or approach food.

1) Remind yourself that food is fuel. You need to remind yourself that food is fuel only. When you eat, you need to do it because you need that fuel, not because it tastes good, not because you feel a certain way. Most of us don't see food as fuel anymore, and end up eating (or over-eating) for a lot of different reasons.

2) Distinguish between real hunger vs food cravings. Whenever you feel hungry, you need to pay attention and evaluate if you are truly hungry or you are just craving food. Generally speaking, when you're truly hungry, most food will sound fine. If you're craving something, you will want an specific item.

Next time you think you are hungry, I want you to think about your least favorite food. Does that sound good? If it does, You're hungry! If not, you probably are craving a certain item.

3) Ask yourself 'Why?'. Next time you feel like you 'need' to have a certain food, or are about to go for that third slice of cake, I want you to ask yourself 'why?'. Why do you need to have it? Why do you need to have it right now? If you've already eaten enough for today, why don't you wait until tomorrow?

A lot of us eat mindlessly. That is to say, it's almost a reflex. We never really stop to think about what we are eating or why are we eating it. We may not even be hungry anymore, but just keep eating! So slow down for a second, and ask yourself why!

4) Analyze the cost / benefit. When you want to eat something that you know that you shouldn't, before indulging, analyze the cost / benefit of the situation. What will you get from eating it? and how much it's gonna cost you? A lot of people don't ever think of the cost / benefit. This goes a long way in helping you being mindful about food and helping you in tough situations.

5) Remind yourself that food will still be around next week, next month, and next year. If you have ever binged on food, you probably acted like it was the last day you would see food on your life. Well, you need to remind yourself that food is still be here, it will be here tomorrow, it will be here next week, and it will still be here after you are done with your diet. There's no need to go crazy today or any other day.

6) Remind yourself that you are in control. When folks think they have lost control over their diets, they either give up, go on binges, and all sorts of bad stuff. So remind yourself that you are in control of your diet.

This goes for both cases, when you have eaten something that you shouldn't, and now you think you have ruined your diet and may as well give up, or for when you are really hungry and thinking of eating everything on sight.

7) Learn to be comfortable with feeling hungry. Even with the best preparation, at some point you may feel hungry, and there's nothing you can do about it (other than eating of course), so you will need to learn to be comfortable with that.

You may feel a little hungry, but ask yourself, what is hunger, really? It can make you feel a bit uncomfortable, but that's all it can do to you. Nothing bad will happen other than a little discomfort. You are in complete control about what you do about it. You are in complete control about how you react.

You must know that you may feel hungry at some point, and that is completely fine. Nothing bad will happen if you stay hungry. Let me repeat that for you: Nothing bad will happen if you stay hungry

Most of us don't like getting that uncomfortable feeling, and when we do get it, we instantly'panic' and eat something. Mind you, this happens unconsciously. It's a reflex for most people, and you may not even realize what you are doing or why it is happening.