A diet of mostly processed foods (most people get the majority of their sodium intake from processed foods) and high-calorie beverages essentially causes an imbalance in metabolic rate. Foods high in sodium, beverages high in sugar, and processed foods with a high calorie density but low nutrient density do not trigger appetite sensors to signal satiety. Instead, these foods tend to stimulate the release of periodic surges of insulin to deal with high blood sugar levels. As a result, the tendency is to scarf down more and more of these foods and drink more and more of these sodas (can you say 40 oz, please). In the meantime, more and more empty (read: nutrition-less) calories are consumed. Guess where these extra calories get stored. In a word: bodyfat! Combine this tendency to overindulge with sedentary behavior and you have a recipe for obesity.
The solution to break this never-ending cycle of gluttonous behavior in order to fulfill your appetite is to learn to eat more whole, nutritious foods. These are the low-glycemic index foods which are the unrefined, complex carbs which take longer for your body to digest and absorb. The benefits of eating these foods: increased micronutrients (vitamins and minerals); increased fiber content which contributes to increased satiety; increased thermic effect of food (TEF) in which your body burns more calories to digest compared to simple carbs; and increased insulin sensitivity. Your body will adapt gradually to feeling full much sooner when healthier foods are eaten. More importantly, your body will have a steady energy balance due to more regulated insulin levels.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."