Change Wired

You may experience hunger for 3 main reasons: Not enough calories (energy in your food) Not enough nutrition (macro and micro nutrients, your essential fats and proteins, vitamins and minerals) Spikes in your blood sugar. There are more things, that influence your hunger, but these ones are the biggest. How to address them? Build your meals around foods that: Give you enough energy – most people are getting way more calories than they need, way more calories than vitamins and minerals that the body actually craves. Provide volume in your stomach – fiber and water in whole foods do the trick, think vegetables, greens, those are the best foods to build volume, providing a lot of nutrition at the same time, AND they also assist in keeping your blood sugar stable, that is very important for you hunger-free life. Provide your essential micro-macro nutrients, your essential fats (think fatty fish, think egg yolks, think nuts and seeds, think avocados and olives, olive oil), your essential amino acids or proteins (think wild fish, think eggs, think grass-fed beef), you micro nutrients, vitamins and minerals (think green and colorful vegetables). So how does it apply to your meals exactly? Make sure to stop eating foods, that spike your blood sugar, like any kind of added sugars, like processed grains products, breads and pastries etc, fake-“healthy” energy bars that are actually just a fancy candy, dried fruits and tropical high-carb fruits like bananas. Build your meals around healthy fats, proteins and vegetables, I mentioned above. Eggs with veggies for breakfast maybe, or bulletproof coffee and no breakfast. Fish or meat with veggies for lunch and dinner in all sorts of variations. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

There is no simple answer to this question for 2 reasons. One. Calories’ needs are very individual and depend on your age, gender, metabolism, health, gut bacteria, digestive health, stress levels etc. Two. Different foods containing the same amount of calories on paper will have different effects on your body composition and health. Compare Processed Foods VS Whole Foods, Compare Nuts and Seeds VS Oreo Cookie – completely different effects on your body in all aspects. For more information and to understand calories better check out my latest blog on http://www.createyourself.today “SO WHAT’S UP WITH CALORIES”. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Fats takes the least amount of energy for your body to digest and absorb as energy and you need to be aware of the fact if you want to lose weight effectively and stay leaner. You want eat your fats as a part of a whole package in order to lose weight effectively on a high fat diet, that will make your digestive system work harder, breaking down high fat foods to get the fat out of the food, unprocessed whole fats usually come in foods along with proteins, like our eggs, fish or meats, or with slow carbohydrates and fiber, like nuts and seeds, avocadoes, olives – those fats you want to eat to lose weight. I wouldn’t recommend at all, if your goal is maximum weight loss or maximum leanness to eat lots of “processed and refined” fats, even if they are of the best quality like extra virgin olive oil, coconut oil, grass-fed cream, cheese, ghee butter, cacao butter, avocado oil, all kinds of nut creamers – etc., any kind of oil, that does not come as a part of a whole food, id recommend to avoid them to lose weight. Fats in whole foods will help you to maintain hormonal health, high energy levels and will help you to lose weight effectively combined with low carbohydrate content of your diet. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

It’s effective to boost your metabolism, decrease your hunger hormones and make dieting easier mentally and emotionally, that definitely helps with weight loss progress and getting through plateaus. But from a health perspective and not to cancel your dieting results “cheat” day ideally got to still be healthy but higher in healthy calories and nutrients, meaning, let’ say once a week or so, you eat as much as you care for of nuts and seeds, fish, all kinds of vegetables and fresh fruits - anything healthy in unlimited amounts - that would be ideal cheat day. People tend to eat junk foods on their cheat day and I can’t say or seem to observe any benefits of that, except for psychological benefit of “taking the edge off” and boosting one’s willpower reserves. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

The best strategy for weight loss is changing the quality of foods you eat, meaning, the types of food you eat. This approach is proven to be the best and most intuitive, most sustainable in the long term. Our body is not a calorie-burning machine, quantity of food is far less important than the quality, how much you eat matters less than what you eat. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

In my practice, lowering your carbohydrates through elimination of all the added sugars, grains and beans, dairy products, fruits. Eating whole foods only, non-starchy vegetables, healthy proteins from fish and eggs etc. Drinking lots of water and being more active. Eating in an 8-hour window, eating earlier in the day. If you implement all the strategies, you’ll lose weight with your health improving and without major cravings. (Keep in mind that any lifestyle/diet change it still work, otherwise everyone would easily do it) Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Diet soda with artificial sweeteners and a bunch of chemicals in it - no, it is not healthy, and yes, you might gain weight. Weight gain is to a bigger degree the result of hormonal imbalances and issues with metabolism and your gut bacteria. Calories play a minor role. Plus a lot of "zero-calorie" drinks in reality have some calories that they don't have to claim due to FDA standards or the substances in the drinks are broken down by your body into caloric substances. The studies on both questions in humans, weight gain and health problems and diet soda consumption, are not conclusive, but in rats studies, there was a definite correlation between artificial additives in diet sodas and weight gain/health problems (even though the mechanism is still not clear) - diet sodas consumption negatively affects your metabolism, making you more prone to gaining weight, changing your hormones in unfavorable way, increasing inflammation, negatively affecting your gut microbiome, increasing cravings and appetite, increases your chances of getting a stroke, dementia, tumors of all kinds. Sodas are definitely not a healthy drink. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

It actually can take up to 6–9 months to become fully keto adapted. It really depends on many factors and how well you do keto diet, because most people really do not implement it well, kicking themselves out of ketosis, consuming too much protein, or too many carbs for their metabolism, or the wrong kind of carbs that kick them out of ketosis. The key to success on a ketogenic diet, the key to feeling good, having lots of energy, having improved physical and mental performance is to train your body to switch to burning fat for fuel efficiently producing ketones. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

The best way to kill stomach fat is to stop eating processed sugar and ANY added sugars (even natural ones like honey). AND excess carbohydrates in the form of fruits, dried fruits, starchy foods like potatoes, anything made of processed grains and, ideally all whole grains and beans - you’ll kill that stomach fat really fast, when you remove all the foods that raise your blood sugar (all the foods higher in carbohydrates and foods you are allergic to), all the pro-inflammatory foods (refined an processed foods, packaged foods with a lot of artificial ingredients), and when you eliminate/reduce lifestyle factors, that promote inflammation and stress, some of which are bad quality of sleep, work stress, toxic environment, stressful relationship. To start off for fast results I’d recommend to: stop all the added sugars stop all the grains and grain products stop all fruits stop eating as much as possible packaged and processed foods of any kind make sure you sleep well and exercise regularly (weight training + HIIT combo is best for weight loss). Some foods that assist you in losing weight and reducing stomach fat, are the foods that make your body spend a lot of energy on digestions and improve your gut health: green leafy vegetables non starchy vegetables with lots of fiber, cooked “al dente” (not fully cooked) and eaten raw: broccoli, cauliflower, Brussels sprouts, asparagus, kale, mushrooms etc. protein rich foods like eggs or fatty fish, grass-fed meet foods rich in probiotics like sauerkraut and kimchi Also helpful: Green tea and coffee (nothing added) Questions? Want me to talk about your confusions? Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

A question I got on Quora: The Atkins and ketogenic diets seem to both be very effective for weight loss. What is the difference between the two? Listen to my answer to understand the major difference between Atkins and Ketogenic diets, which one to use for your goals, to look/feel and perform the best. Questions? Want me to talk about your confusions? Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant