Free The End of Diabetes by Joel Fuhrman Page B

in touch with true hunger felt in the throat. This sensation, they report, makes eating more pleasurable and better directs them to an appropriate amount of calories for their body’s biological needs.
    My discovery documenting the changing perception of hunger, resulting in a lower caloric drive in more than seven hundred people eating a high-nutrient diet, was published in Nutrition Journal in November 2010. 8 Of interest was that hunger became a sensation in the upper chest and throat for 90 percent of those compliant with the dietary recommendations and also that it took three to six months for most of the participants to experience this change in hunger and the lessening of hunger symptoms. Three to six months corresponds with the time frame it takes to achieve adequate tissue levels of phytochemicals after dietary excellence is begun. The study’s conclusion was:
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    Our findings suggest that it is not simply the caloric content, but more importantly, the micronutrient density of a diet that influences the experience of hunger. It appears that a high nutrient-density diet, after an initial phase of adjustment during which a person experiences “toxic hunger” due to withdrawal from pro-inflammatory foods, can result in a sustainable eating pattern that leads to weight loss and improved health. A high nutrient-density diet provides benefits for long-term health as well as weight loss.
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    True hunger signals when our bodies need calories to maintain our lean body mass. When we eat food demanded by true hunger and true hunger only, we do not become overweight to begin with. However, in our present toxic food environment, we have lost the ability to connect with the body signals that tell us how much food we actually need. We have become slaves to withdrawal symptoms and eat all day long, even when there is no biological need for calories. The body has a compounded sensation of hunger and cravings that, for most, is simply overwhelming. As a result, people are either unable to lose weight or are unable to keep it off.
    In an environment of healthy food choices, we would not feel any symptoms after a meal until our bodies actually require more nourishment. Our bodies have the beautifully orchestrated ability to give us the precise signals that tell us exactly how much to eat to maintain an ideal weight for long-term health and well-being. Thousands of people have learned this and have demonstrated that this phenomenon is real. After learning and applying this information, many have lost over a hundred pounds, some more than three hundred pounds, without surgical intervention and have kept the weight off.
    In a portion-controlled (calorie-counting) diet, it is likely that the body will not consume adequate fiber or nutrients. The body will have a compounded sensation of hunger and craving that, for most, is impossible to control. Invariably, it results in failure to lose weight or the cycle of losing weight and eventually gaining it back. Calorie counting simply doesn’t work in the long run. Diets based on portion control and calorie counting generally permit the eating of highly toxic, low-nutrient foods and then require us to fight our addictive drives and attempt to eat less. This combination undernourishes the body, resulting in uncontrollable and frequent food cravings. Without an adequate education in nutrition and solid principles to stick to, people on these diets are forced to flounder and fail, bouncing from one diet to another, always losing a little and regaining it. They frequently regain more than they lost.
    Life is prolonged by eating less while maintaining a high-nutrient cellular environment. However, trying to eat fewer calories is ineffective and almost futile. The secret is to desire fewer calories. The high consumption of low-calorie, high-nutrient foods such as raw vegetables, cooked greens, beans, and seeds prepared in delicious combinations makes you feel physically full