When the Heck Am I Supposed to Eat – Psychological Food Cues | Healthy Ketogenic Diet

today I want to talk about when we should eat why we should eat this idea of talking to ourselves about eating hello everyone welcome to mind-blowing health and wellness with violet for those of you who don't know who I am I'm a psychologist and I work out of Montreal which is in Canada and the reason that I make these videos is because I want people to understand how mental health and physical health work together to help us to live our best and happiest life the ketogenic lifestyle teaches us something about food and hunger that we really just can't learn on the standard American diet you see on the standard American diet we are used to being hungry every two to three hours and so therefore we're used to thinking about food every two or three hours we're used to seeking food every two to three hours it becomes part of our habit to constantly be in a search for food when you begin a ketogenic lifestyle what you notice is that you can go longer between meals you can feel satiated even though you ate less and you feel hungry much less often we continue to believe that we need to go on a diet to lose weight and when we go on a diet to lose weight we have this expectation that we will be hungry we don't think about the part where we can change our diet rather than be on a diet so we can change the way we're eating be satiated and lose weight because of this our our fear of being hungry causes us to continue to focus on cues that give us the perception that we're hungry one of the things that the ketogenic lifestyle helps us to do is understand when we are psychologically hungry versus when we are physically hungry and one of the things that I notice is reported often is that for example at lunchtime we will have the feeling of wanting to eat at lunchtime we will want to go socialize with our colleagues we'll want to have a social meal when you sit down to eat at lunchtime most people will find that they're not hungry for lunch so what happens is you start to eat lunch because socially this is what I do and then somewhere through that process we don't eat as much we don't complete we don't barely touch what we have in front of us or if we do eat it we end up feeling overly full and uncomfortable it's often reported back to me that there's this understanding all of a sudden that maybe I shouldn't have had lunch but then there's the problem of what what do i do at lunchtime what do I do when all my friends or colleagues are eating so it creates a bit of an issue and I will be honest with you about that that if we don't know how to manage ourselves in that kind of a situation if we feel uncomfortable to sit with our colleagues who are eating and not eat then we might miss out on the social aspects of work now this comes back to you because can you be comfortable to sit with your colleagues who are eating and not eat and feel comfortable to say I'm just not hungry today it opens up that door to checking am I getting up to go eat right now because it's lunchtime or because I'm actually hungry I believe that on a ketogenic lifestyle especially at the beginning we fall into this often because we are so used to eating at a certain time or we are so used to eating in response to social cues or commercials or feeling happy and celebrating we're so used to eating at those times that then when we get that cue to eat we have trouble checking with ourselves because we never thought to check with ourselves am i hungry right now when we asked this question and we realize that sometimes the answer is no we start to see where some of those psychological cues to eat are coming from if we miss these cues unfortunately I mean we do miss it often because on the standard American diet we weren't asking this question because we didn't need to because every two to three hours we were hungry so if we miss to ask the question then we miss the cues that are tricking us into thinking that we're hungry when maybe we really aren't and what could end up happening is that we end up eating a meal but then being uncomfortable afterwards and so this is something I want you to pay attention to because you eat your meal but then afterwards you feel uncomfortable you feel like you shouldn't have eaten that's just another sign look at say you know what tomorrow I'm gonna check with myself all of these things can impact the results that you're having so if you feel like you're not having these results that you want you might want to verify with yourself am i accidentally eating when I'm not actually hungry what's really great is that when you do check with yourself when you do verify if you're hungry and realize on those few occasions that you might realize that you weren't actually hungry then what happens those are the scenarios where your body now has the opportunity to continue doing what it was doing because what it was doing was using the onboard fat so here's the thing eating when you're not hungry is not necessarily gonna kick you out of ketosis for the day either especially if you're eating within the key to get genic lifestyle guidelines so that means that you're eating low carb to keeping our carbs under fifty grams total per day that you are eating high-quality protein the fat that comes along with it if you're doing that chances are very good that you're not gonna kick yourself out of ketosis but you could create the story where you're not necessarily losing what you would like to lose if that's what your goal is so here's the thing if I eat more than my body needs whether I'm eating a ketogenic lifestyle or not I create the plate the story where I have too much energy and if I have too much energy so more energy that my body can use in the day of course some of it will be stored that doesn't mean I'm not in ketosis it just means some forget stored now at the same time so back it up if I let's say I don't eat enough to store I still might be eating enough that I stay stable because I'm eating enough to fuel my day and I think I think that's where most people end up falling where they just stay stable because it's actually quite difficult to eat with that much fat that you eat enough to store but it isn't hard to eat enough to feel your day it's also isn't hard to eat less than what you need to feel your day because you always have some onboard energy that you can use and so you won't feel hungry but it's getting to that point of recognizing that I do occasionally eat out of queues that are not related to hunger and I do occasionally eat because what I'm eating is fun rather than eating because I was hungry and when we start to pay attention to that we can change what we're doing there's an assumption that we need to deprive ourselves to lose weight and the ketogenic lifestyle has definitely proven that that's not true one of the things that I talk about often is the fact that I eat so much more now than I did ten twelve months ago and yet I weigh less now than I did back then and the question becomes how's that possible and the reason it's possible is because it's not about how many calories you eat as much as it is how many calories you're eating from where so one of the things that the key to getting left out teaches us is that it's excessive carbohydrates that creates a problem in our system and so therefore diminishing the amount of carbohydrate calories that we intake an increase in the amount of fat calories that we intake allows us then to eat to satiation and yet still lose weight so we don't have to be deprived to lose weight we don't have to suffer to lose weight as a matter of fact you can lose weight while feeling satiated and even maintain that weight goal long into the future sometimes struggling to eat as much as you need to lose to keep your weight up which is the issue that I had for a little while trying to figure out wow how much we'll actually need to eat to stay at this weight because it seemed excessive but at the same time that's a good problem to have it's amazing to me that by choosing nutrient-dense foods with low carbohydrates I've been able to eat well be happy and absolutely love every moment of my weight loss journey and it wasn't a journey that started with weight loss I was able to enjoy the journey to better health because that's what I now have I have better health so the ketogenic lifestyle not only teaches us about understanding your food understanding your hunger and working those things together it's also taught us that better health and food are connected and we need to be a poor of that right we need to know what we're doing to help ourselves to feel our best the food companies have really done a good job of getting us to believe that processed foods are healthy convenient and allow us the time to go out there and enjoy life but the reality is I think that because they're unhealthy that convenience comes with a heavy price because we might be able to eat those foods and fuel ourselves but we're not being healthy and in the end we lose precious time time that we could be enjoying our lives time that we could be enjoying our friends and family time that we could be doing our hobbies it's often times wasted trying to recover and be ready for the next workday because we're so inflamed and we're so exhausted I will venture to say that although I admit that processed foods are faster to prepare and so yes because if you throw something in the microwave or can just toss it in the oven and walk away and come back when it's done yes that takes less time and energy from you but I feel like the time that we gain in those moments are not even useful to us because we don't feel well and as and the more that we engage in that kind of eating so that kind of food prep towards that kind of eating the worse and worse we feel so in the end is it really more convenient for me to eat processed foods if my body then turns around and feels horrible and I can't do the things that I want to do it's not even about retirement at this point I was in my early 40s when I started to I was actually in my early my mid-30s when I started to feel the repercussions of the ways that I've been eating and some of these repercussions I was feeling when I was in my 20s my knee issues began when I was in my 20s we don't even realize how much the carbohydrates are affecting us and pay attention because our young people today are young people our little kids are feeling the repercussions of the amount of carbs in their diets how many obese children do we have how many children with autoimmune issues do we have our kids are feeling this because they are starting off on these foods from the get-go I want us to understand that we don't even make it to retirement before we see the the the lack of convenience of these foods we see them in our early ages because I started to see them at 20 in my 20s I just didn't know and I really understood it in my 40s when I was able to get rid of all these issues looking back if I would have known that cutting carbohydrates out of my life would have led me to live I'd much healthier feeling body's life going into my future what I would have done in a heartbeat I would have done this when I was 20 but we did but I didn't know and I'm assuming a lot of you don't know and so this is why I'm sharing this information it's important for you to know so that time that I spent in the kitchen cooking even though it's more than what I was doing when I was throwing something in the microwave or the oven it's better time for me because I'm preparing foods that are healthy and here's interesting thing there's ways to make whole food preparation faster i meal prep now and that saves me time and I also only eat one meal a day on most days and so that saves me time so the reality that rather than having to do three meals I can just do one meal in the end if I'm not gaining time I'm just around the same amount of time that I was doing when I wait for something in the oven we don't realize that it's much easier than we think to make a healthy meal and to live a healthy lifestyle because the more healthy you are the more you invest in your food the more that you've read through the benefits of that food and for me what that means is that I'm in a scenario where I'm eating one meal a day so a lot of my time is not actually devoted to meal prep although again there is meal prep time and I do invest in it and now I love it because I recognize the value that it brings to me so the convenience of processed foods I no longer see as convenient what we need to understand is that food is nourishment for our bodies it is not entertainment and when we actually allow ourselves to choose foods that are nutrient dense that are going to fuel us our bodies become extremely efficient the food companies would have us believe that flavor is everything what I need you to understand is this carbohydrates are highly a and because they're highly addictive because they do affect that part of our brain where dopamine receptors are and they have a similar reaction as cocaine and other harsh drugs because carbohydrates are so addictive we end up chasing carbohydrate Laden foods but when we allow ourselves to get out of that system and really just pull back from that but we start to realize is that our body changes what it's doing and because it's focused on nourishing itself again and not worrying about the excessive amounts of carbs in our blood it's even more efficient and it's actually in a position where it can start to heal other issues that might be happening in your in your body eating a nutrient-dense low-carb lifestyle is just healthier what's incredible is that we're so focused on the flavor of food the carbee flavor of food that we've lost track of what food is really there to do which is to fuel us I'll have you know that I hated avocado I mean I'm not even just saying dislike I hated avocado because I was so carb focused and it was in my opinion bland and didn't taste great and interestingly enough fast forward to today avocado with salt on it is one of my favorite things to eat what changed I took carbs out of my life and when you don't have carbohydrates pushing you towards carb heavy foods what you start to understand and appreciate are the nutrient-dense foods that you also have available to you you will be surprised how much you will love nutrient-dense proteins nutrient dense low carb foods nutrient-dense fats how you're going to be surprised how much you're gonna love them when you allow yourself the possibility of eating them and leaving off the high carb foods and what do you do when you're hungry do you nibble on snacks or do you go and get a plate of food and choose to eat when you're hungry have a meal because if you do that and what you're doing is you're keeping in line with what keto is all about I really want you to enjoy your life and part of enjoying your life means that you feel good in your body you feel good living your life doing the activities that you want to do so that means being able to play with your children that means being able to hang out with your friends that means be able to do your activities whether it's play the guitar or climb a mountain or whatever it is you want to do that means having energy for work and still having energy at the end of the day for your family I want to thank you for watching mind blowing health and wellness with violet I really can't wait to talk to you guys in the next video because I love making these videos for you guys because it's my pleasure to know that I've helped even one person to do better and I hope I have today I hope that I said something that's gonna help you to understand why you should ask the question am i hungry before you take your next plate of food talk to you soon


  1. For me, the challenge is either boredom or stress. Both of which I still have to watch out for. Another thing I have had to work on is how fast I eat. For years I was conditioned to eat quickly.

    Great subject, thanks.

  2. Avocado, salt, and a little garlic powder…..yummy!!!!

  3. What are your thoughts on Dr. Atkins prepared frozen food?

  4. Luckily I was always a picky eater and never had a problem going out and only having tea and socializing while friends and family ate. As a result, keto didn't create a problem for me because everyone was already used to the fact that I probably wouldn't eat.

  5. Thank you for this. video. Agree totally.

  6. Been Keto for about a year and half now .. it’s not so much of not eating in front of others it’s what I eat that I always get comments . However in my opinion Keto gives you the mental confidence that you don’t really care what they say, because of how Keto makes you feel .

  7. I don't understand why some people don't consider salad to be a meal. Some days it's my only meal – in a big bowl with sliced avocado (and pink salt) and a fat-rich homemade dressing. Yum!

  8. Thank u dr. Violet. 🙂

    There is another person in youtube, “Stephanie keto person”, says we shouldn’t fast because it causes adrenal fatigue. She is her 50s but looks 20 yrs younger. I know it all comes down to me and how I feel but she may have a point…is there one answer for all?

  9. How to tell if you're hungry – becomes the question because the thought hits you "a piece of cheese would be nice". Is it your brain telling you to go eat some cheese – perhaps the visceral fat has mentioned a lack of calcium to the brain? How about those times when you want to eat something and yet nothing in the refrigerator appeals? Did you not eat enough that day? On the standard diet, we've become 'tone-deaf' and find it difficult to interpret what our body's trying to tell us. While you're learning to listen and to interpret what your body's saying – always keep a keto snack available to you. (I carried packets of coconut oil around with me.) Once you learn to listen and interpret, you will know what to eat when.

  10. I definitely have that fear of getting hungry or I should say the hypoglycemic symptoms. 👍😊

  11. Hello Violet love your presentation of topics and I am thrilled to know you are in Montreal. Could you let me know how I could connect with you. I am interested in having you host an information session in the West Island.

  12. 💖💐

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