One of the major issues with fasting has to do with how to break one. I am going to teach you how to do that in this email. The tool I am going to give you also has applications for those of you who tend to overeat at night.
Have you ever heard of “continuous meal?” It is a phrase we coined here at Metabolic Effect that describes a very common problem. That problem? The inability to stop eating at night. You know that issue right? You eat dinner and you are full. But you feel there is something missing. Perhaps a little bit of ice cream will do the trick. It does for all of 5 minutes, but then you get a taste for something salty and crunchy. So you break out the chip bowl and sit on the couch. For some people this continues on as one perpetual meal lasting from dinner up until bedtime. I have had clients who have consumed well over three thousand calories in the evening hours. How in the world can you possibly reach your health and fat loss goals when you are constantly possessed by the night-time eating demon? I am going to show you. Fasting & Overeating Last time we talked about flexible and inflexible metabolisms. The inflexible metabolism is one that does not do a great job regulating blood sugar, it is more reactive to stress and more likely to suffer changes in hunger, energy and cravings (HEC). Ironically, the people who most need help losing weight are the same ones with the most inflexible metabolisms. Which is a problem because they are also the ones most likely to go on strict diets that amplify their inflexible metabolic tendencies. Flexible types tend to be able to handle stress better, they regulate blood sugar better and have more stable and controllable HEC. They also tend to be the leanest and have a much easier time with dietary change. So when it comes to continuous meal, the inflexible types are the most likely to get caught in it’s crosshairs. But there is a very easy trick to beating this. The cause of continuous meal It is all in how you break your fast. And by the way, even if you are not fasting per se, this strategy is wonderful for those following an “eat less, exercise less” or ELEL approach who find themselves vulnerable at night. If you are confused about what ELEL is, this is one of the main concepts discussed in our new book Lose Weight Here. Here is the deal, there are two causes to continuous meal:
- Behavioral Cravings
- Biochemical Cravings
- Use a protein or fiber preload
- Segment your dinner
- Use a protein or fiber reload