This method, however, is not the only way to reveal one's six pack.
I've been mulling over the idea of food reward lately, and I've been particularly intrigued with the concept of using food choice to lower a person's defended homeostatic level of body fat.
In short, I want to find a diet that will allow for a person to achieve a fully defined six pack without the hassles of calorie counting. I want my diet, or rather my internal homeostatic system, to do all the work for me, and I mean all the work (of course I'll still do the work of lifting weights and whatnot).
There are of course numerous factors that influence our desire to eat (1), but is it possible that these factors could somehow be manipulated so as to create a "six pack inducing environment?"
I believe such a diet can be created, and I'm already on the trail of some important clues.
I've mentioned previously the concept of a satiety index (2), and through further research, I've yet arrived at more detailed conclusions.
I at first decided to take a closer look at the satiety index itself so as to ascertain exactly which foods were the most satiating of all those tested.
* The higher the % the more satiating the food.
The Satiety Index All are compared to white bread, ranked as "100"
Each food is rated by how well it satisfied their hunger.
Tip: If you want to lose weight, avoid the LOWER numbers!Bakery Products Carbohydrate Rich Foods Croissant 47% White bread 100% Cake 65% French fries 116% Doughnuts 68% White pasta 119% Cookies 120% Brown Rice 132% Crackers 127% White rice 138% Snacks and Confectionary Grain bread 154% Mars candy bar 70% Wholemeal bread 157% Peanuts 84% Brown pasta 188% Yoghurt 88% Potatoes 323% Crisps 91% Protein Rich Foods Ice cream 96% Lentils 133% Jellybeans 118% Cheese 146% Popcorn 154% Eggs 150% Breakfast Cereals Baked beans 168% Muesli 100% Beef 176% Sustain 112% Fish 225% Special K 116% Fruits Cornflakes 118% Bananas 118% Honeysmacks 132% Grapes 162% All Bran 151% Apples 197% Porridge/Oatmeal 209% Oranges 202%
Unsurprisingly, cake, doughnuts, & croissants (they're just so flaky and delicious!) were the least satiating. Note however, that cookies turned out to be more satiating than bananas and "healthy cereals" like Special K.
Interestingly, dietary fat seemed to yield no additional satiety. Rather, protein, fiber, and water content were most associated with higher levels of satiety. Other evidence seems to corroborate this (3).
The top 5 most satiating foods were, 1) potatoes (they were boiled in the experiment); 2) fish; 3) oatmeal; 4) oranges; & 5) apples.
What I found most interesting, besides the fact that potatoes were so filling, was how much more satiating fish was in comparison to other protein sources. If fact, numerous studies seem to confirm the higher satiety value of fish in comparison to other animal sources of protein (4, 5).
In contrast to fish, however, beef (particularly grass fed beef from free range cows), may perhaps be better suited, in comparison to other animal sources of protein, for building muscle (6).
With these theories regarding fish and beef in mind, I think it may prove effective to "cycle" the consumption of these two protein sources. On rest days when one would typically eat fewer calories so as to focus on fat loss and the reduction of inflammation (7), fish would be the chief source of protein (ideally, you should stick with wild caught fatty fish so as to ensure a better ratio of omega 6 to omega 3 fatty acids (8, 9)). On the day's that weight training occurs, beef would serve as the primary source of protein. Since beef seems to be less satiating than fish, and is purportedly more conducive to muscle growth (especially given the higher levels of naturally occurring creatine and conjugated linoleic acid found in beef; substances proven to be highly beneficial for muscle building and general health (10, 11)), it may prove prudent to eat it on the day's you weight train when you would want to consume more calories and nutrients in order to facilitate muscle growth.
In terms of starches, I think plain potatoes, or likely even plain sweet potatoes, would be the perfect source of carbs on rest days. On workout days, white rice would be the best option in my opinion, not only because it's only about 40% as satiating as potatoes (meaning you'll have an easier time eating greater amounts of it), but, moreover, white rice offers fewer dietary issues than either wheat products or brown rice (12, 13, 14, 15, &c., I could list studies for days).
You of course should eat plenty of green and non-starchy vegetables throughout the day. They're incredibly nutrient dense and sparse in calories; factors that seem to be associated with higher levels of satiety.
Fat, in my opinion, is best suited to being consumed throughout the day with protein and non-starchy vegetables. The protein and fiber you derive from these meals will promote short term and long term satiety, and, while fat seems to have no effect on short term satiety, fats may prove beneficial for long term feelings of fullness* (16, 17). Additionally, using fat rather than starches during the day for fuel will help promote better focus and fewer swings in blood sugar (18). Fat, of course, is still incredibly easy to over-consume in the short term (I've found myself at the bottom of one too many peanut putter jars in my day to say otherwise), so I think it's best to eat your fat in controlled amounts in conjunction with protein. Moreover, using fat sources such as butter, coconut oil, and olive oil (rather than roasted and salted nuts or nut butters) will go a long way in preventing any unfortunate binge episodes from occurring (at least in my experience).
That's it for today. This is still a work in progress, but one day we will have a fully synthesized cyclical food reward diet (otherwise known as a CFRD**)
* Bountiful research on the long term satiety of fat is somewhat lacking.
** I'm not very creative.
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