How to Lose Weight - The Satiety Diet

by Chris Clark, James L Gibb, C Egan (Editor)

Overview

"Satiety is the key to weight loss."

Losing weight can be hard. If it were easy, we'd all be slim and there would be no "obesity crisis".

At first glance, it seems straightforward; if you simply ate less and exercised more, you would lose weight. Right?

If only it were that simple!

The Satiety Diet is based on cutting-edge research into the countless ways not only your food, but also your thoughts, habits, senses, environment and almost every aspect of your life can profoundly affect your body-weight.

This book presents data about a vast range of lifestyle factors including and beyond diet, all of which are powerful tools for weight control.

The Satiety Diet is the science-based way to lose weight and keep it off forever.

Product Details

ISBN-13:	9780987575487
Publisher:	Quillpen Pty Ltd T/A Leaves of Gold Press
Publication date:	03/01/2020
Series:	The Satiety Diet , #1
Pages:	790
Product dimensions:	6.00(w) x 9.00(h) x 1.74(d)

About the Author

James L. Gibb is an educator, novelist and health researcher, who holds a university degree and a diploma of education. He has a lifelong interest in health and well-being.

Table of Contents

PART ONE: Your Inner Guardian and appetite

PART TWO: Satiety
Satiety: How to get it!
Factors that influence satiety
Psychological factors
Sensory characteristics of food
Macronutrients
The microbiome
Food variety
Fullness and food volume
Chewing
The experience of eating
Tips for using satiety for weight loss

PART THREE: Hunger and Overeating
Types of hunger
Dealing with hunger
Causes of overeating
Hunger and appetite triggers
Factors that can drive you to overeat
Food Addiction
Is food addiction real?
The Yale Food Addiction Scale
The role of dopamine in "food addiction"
Other possible causes of "food addiction"
How to overcome "food addiction"
Food cravings
Reset your natural appetite
Meds that can make you gain weight

PART FOUR: Food and Drink
Understanding Calories
Processed vs unprocessed foods
Vegetables
Foods and drinks that help weight loss
Portion size
Sweetness and sweeteners
Foods and drinks that can hinder weight loss

PART FIVE: The Timing of Eating
The daily eating routine
Duration of meals
Circadian rhythm
How often should you eat?
Breakfast
Have a smaller eating window
Bedtime and weight loss
About fasting
The timing of eating-days of the week
The timing of eating and exercise

PART SIX: Mind Tricks for Weight Loss
Your mind is a powerful tool
Mind tricks for weight loss: positive thinking
The power of visualization
Mind tricks to make yourself want less junk food
Mind tricks: Visual cues
More brilliant mind tricks for weight loss
Tips to combat emotional eating or comfort eating
Mind tricks for weight loss: Meditation
Learn to love more foods
Learn to unlove calorie-dense foods
Willpower and creating good habits
De-stressing helps weight control
Depression and weight management
Social connection

PART SEVEN: The Satiety Diet Lifestyle
About the Satiety Diet
Satiety Diet general guidelines
How to eat an ideal Satiety Diet meal
A day in the Satiety Diet lifestyle

PART EIGHT: Exercise
The benefits of exercise
Tips for moving your body
Different forms of movement
Motivation to exercise
Exercise without a "workout session"
Four types of exercise
The benefits of simply walking
The minimum amount of exercise
High-intensity interval training (HIIT)
The best time of day to exercise
Thrifty exercising

PART NINE: Sleep
Better sleep = better weight loss
What can cause poor quality sleep?
How sleep affects body-weight regulation
Sleep shortage increases obesity risk

Afterword
Definitions
About the authors
Bibliography

Editorial Reviews

A manual that offers tips and tricks for losing weight.

Clark and Gibb assert that satiety, the feeling of fullness, can be obtained not only with the hormones leptin and insulin, but also through social, learned, and environmental factors. The purpose of this book is to reprogram readers' satiety signals that have been desensitized over time thanks to elements like portion size and advertising.

.. . . The volume is almost 800 pages and is the first installment of a three-part series. Because of the length of this tome and the science included, it will appeal to readers who want to achieve that full feeling as well as learn the reasons behind it. For example, there is a section on the causes of overeating that goes into great detail about leptin resistance, sensory inputs, and obesogenic chemicals.

There is a lot of eye-opening material here that sets it apart from more run-of-the-mill diet books. For instance, the authors explain why a cluttered home or an open plan living space can spark overeating. While the information about portion size and macronutrients will prove valuable to all diners, the authors also deliver surprising tips. They advise eating purple carrots or Queen Garnet plums because they contain anthocyanins, which helped rats lose weight during clinical trials. There are so many worthwhile tidbits included in the manual that it's understandable the authors had difficulty paring down the contents. . . A useful, detailed guide to achieving satiety through reprogramming eaters' fullness cues.

~KIRKUS REVIEWS

From the Publisher

2020-08-27
A manual offers tips and tricks for losing weight.

Clark and Gibb assert that satiety, or the feeling of fullness, can be obtained not only with the hormones leptin and insulin, but also through social, learned, and environmental factors. The purpose of this book is to reprogram readers’ satiety signals that have been desensitized over time thanks to elements like portion size and advertising. Although the work is well researched and meticulously cites references, neither author is a physician. But what the guide lacks in qualified medical advice it makes up for in comprehensiveness. The volume is almost 800 pages and is the first installment of a three-part series. Because of the length of this tome and the science included, it will appeal to readers who want to achieve that full feeling as well as learn the reasons behind it. For example, there is a section on the causes of overeating that goes into great detail about leptin resistance, sensory inputs, and obesogenic chemicals. There is a lot of eye-opening material here that sets it apart from more run-of-the-mill diet books. For instance, the authors explain why a cluttered home or an open plan living space can spark overeating. While the information about portion size and macronutrients will prove valuable to all diners, the authors also deliver surprising tips. They advise eating purple carrots or Queen Garnet plums because they contain anthocyanins, which helped rats lose weight during clinical trials. There are so many worthwhile tidbits included in the manual that it’s understandable the authors had difficulty paring down the contents. Still, a book of this length should feature an index.

A useful, detailed guide to achieving satiety through reprogramming eaters’ fullness cues. (bibliography)

Kirkus Reviews