You know that feeling too well don’t you? You’ve eaten a large meal and you can feel it sitting under your ribs, stretching your stomach. It literally feels like the last mouthful is sitting at the back of your throat and the thoughts of another mouthful makes you feel ill.

 This isn’t satiety or full. This is overfull and it’s causing problems for women on keto. It’s caused issues for me for the last year. I got, what I call, diet fatigue where my brain just gave up on having to watch every single thing I ate. So I stopped tracking what I was eating. I didn’t know if I was hungry but I ate anyway and often ate so much that I felt overfull.

Statistics for weight loss are grim at best. More than 80% of people who lose weight regain it. Roughly 20% maintain 10% body weight loss long term. Meaning that as I lost 100lbs there’s a good statistical likelihood I’ll regain. Maybe not the entire amount but a large amount. After all 10% of my previous weight is still more than 200lbs! I’m statistically likely to regain more than 40lbls.

That’s terrifying…..

The biggest hurdle I believe is that we simply don’t know when to stop. Decades of low fat high carb diets have broken the full not overfull feelings. You can eat more carbs than fat, that’s just maths. It takes twice the amount of grams of carbs to take in the same calories that are in fat. You can literally eat double the volume of carbs than fat.


Carbs have 4 calories per gram. Fat has 9 calories per gram.

 

So we have a volume problem rather than a calorie problem. If you’re used to seeing your carb plate full of pasta or potatoes then switching to keto and trying to eat the same visual volume means twice the calories!!! No wonder so many of us regain or plateau on keto. Dietary fatigue and simply not knowing when we’re really full is the danger zone. Especially for older women.

Dr. Sarah Halberg saidThe problem and the struggle for all the people we see, not just menopausal women, is they don’t know what hunger and fullness really are. They come to us after years and decades of a low fat high carb diet. So they are used to a feeling of fullness that is fuller than full. So we need to retrain ourselves to understand that full enough is the way you should feel. 

People always say: OMG I ate so much and I feel so full and disgusting. That is how they are used to feeling “full”… discomfort after eating. So retraining their sensory system to just accept full enough is something you have to work with people on.

I had to relearn what full meant. Full didn’t mean seeing a plate full of keto food and eating until it was gone (carb throwback) and it didn’t mean “I’m going to explode” feelings after dinner. It’s far more subtle. It takes mindfulness before eating and during the actual meal. Slowing down, breathing, relaxing, eating without distractions all help you to understand when you are satisfied. I was able to learn to be properly hungry again and stop when I was full. Not overfull. It’s meant that I am eating less volume, less calories so I’m losing weight again!

Hurrah!!

Christina xx

Would you like to learn how to be properly full again? Would you like to learn how to enjoy food without feeling guilt, shame or embarrassment? Would you like to get control of why you eat? Learn hunger and satiety all over again.

Mindful Hunger© is a self paced, self discovery journey like nothing you have been on before. 5 modules, done in your own time, will teach you to uncover your old food habits and release them with reading, written exercises and videos. Cultivate new habits that support your journey to lose weight. Choose the food that you love, unburdened by negative emotions and give your body the food it needs to thrive.

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