AC: The Power of Appetite Correction PDF
Preview AC: The Power of Appetite Correction
AC THE POWER OF APPETITE CORRECTION Bert Herring, MD Illustrations by Allison Holdridge © 2015 K1.05.170928 TABLE OF CONTENTS Acknowledgments Precautions Preface Part I: Learning The Starting Line Monetizing Misfortune Infoclutter Appetite vs. Hunger Humans vs. Other Animals The Key Differences Terms Types of Hunger Myths Your Goal Body Weighing In Leverage on the Autopilot Appetite Gremlins Part II: Doing Tool 1: Your Compass Tool 2: ACES Tool 3: Address the Stress Tool 4: Activity: Be a Motional Person Tool 5: Be the Wild Mustang Tool 6: Meal Composition Tool 7: Find Your Healthy Tribe Tool 8: Portioning Tool 9: Meal Dynamics Tool 10: Making Decisions Tool 11: Experiment Tool 12: Awareness Tool 13: Affirmations Tool 14: Hybridize Tool 15: Protect Your Sleep Tool 16: Declutter Your Intake Part III - Conclusion & Resources Maintenance Appetite Correction for Kids What's AC like? Glossary Acknowledgments Thank you to all of the Fast-5ers who have asked questions, described your experiences and shared your successes with others. My thanks also go out to the many physicians who have considered Fast-5 and found it a safe, effective plan worthy of sharing with their patients. Bert Herring, MD Precautions With the exception of a brief summary of practices that parents may choose to adopt for the benefit of their kids in the "Appetite Correction for Kids" chapter, this guide is intended for adults. If you adopt any practice suggested for your appetite correction (AC) lifestyle, you accept the risk of choosing to do so. If you are or may be pregnant or if you are nursing, consult your physician before adopting any practice suggested as part of an AC lifestyle. Do not attempt to implement or maintain an AC lifestyle without a physician's supervision if you are taking any long-term medication or have a medical condition that is long-term in nature such as diabetes, epilepsy, heart disease, high blood pressure or if you've had a stroke. Obesity (greater than 20 percent overweight) is a long-term medical condition distinct from being overweight that involves substantial changes in physiologic status that may cause unpredictable responses to changes in meal content or schedule. If you are obese, please consult with and be monitored by a physician while starting and maintaining your AC lifestyle. The material presented in this book is for your consideration and personal evaluation. It is not to be considered or acted on as medical advice. Preface Who is this book for? This book is for the person who has surplus fat and wants to lose it; it is not intended to address the needs or interests of bodybuilders. Bodybuilders may use techniques similar to what is described in this book, but will likely be better served by looking to Martin Berkhan's leangains.com or Ori Hofmekler's The Warrior Diet. If you want to go from fat to lean, please read on. I L . EARNING The Starting Line It's been ten years since my first book, The Fast-5 Diet and the Fast-5 Lifestyle was published. A Fast-5 lifestyle is simple. There is one rule: eat within five consecutive hours. That means you set a window of five hours, such as 1 pm to 6 pm or 5 pm to 10 pm and eat only within that window. During the five-hour window, you eat as you please, but you're not eating constantly for those five hours. The simple Fast-5 lifestyle change has been working for thousands of people all around the world as a powerful and effective fat loss/weight maintenance tool. That adds up to thousands of years of user experience with Fast-5's schedule-restricted eating. The lessons learned from that experience plus new research findings and the introduction of a variety of other forms of intermittent fasting call for a fresh look at the subject. The Fast-5 schedule remains an excellent starting point for an appetite correction (AC) lifestyle. We'll talk more about AC later; let's start with some basics and ponder an important question. What is the problem that a diet is supposed to fix? If I asked you in person, the conversation might go something like this: Me: "Why did you start reading this book?" You: (looking at me funny) "Duh! Too much fat!" It's more likely the conversation would avoid the three-letter F-word. It's a loaded word, so instead of "fat," your reply might be one of these typical answers: "I haven't been able to lose my muffin top!" "My beer belly has to go!" "I don't want to shop in the plus-sized section." "My kid asked me if cankles meant ankles like mine." "I used to have a waist." "I want my pre-pregnancy body back." "I can't afford to keep buying bigger clothes." "My inseam measurement used to be bigger than my waist." "I passed 'big guy' status a long time ago. All I see now is fat, and I'm afraid there's no going back." "My doctor said I'm killing myself. I know it's true." Whatever it is that brings you here, it's clear that your surplus fat crossed a line and you decided to do something about it. It's important to note who decided it was time to do something about it. You decided! You decide when you have too much fat, and you decide how to manage the problem. For now, though, it's time for us to get back to the f-word. I use it profusely throughout this book and fully accept that if this book is ever made into a movie, it will be rated R, so you may as well get used to it. Fat! Fat! Fat! There, I said it! Try saying the f-word out loud yourself: fat! Surplus fat means more fat than you want or need. If you're like most people who are reading this book, you're looking for a diet to get rid of your surplus fat. Your goal is to be lean and healthy. It's obvious that by getting rid of the surplus fat, you'll reach that goal, right? No, surplus fat is not the problem in need of correction. Surplus fat is a condition you'd like to correct. The underlying problem that needs to be fixed is the cause of the surplus fat. The cause and the condition are not the same thing. Correcting the condition (surplus fat) will not remove the cause. As long as the cause remains, even if you manage to correct the condition, the surplus fat will return. For example, one way to remove surplus fat is by surgical liposuction. If a person with excess fat has some of it removed with liposuction, does that keep the person from gaining additional fat? No. The liposuction corrects the condition of surplus fat, but does not remove the cause of the fat accumulation. The liposuckered person will continue gaining fat after the liposuction if nothing else changes. Another example: a person with surplus fat goes to a fat camp that includes extensive daily exercise for a month. Eating moderately and
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