What is your first bite of food for the day? Are you an intermittent faster or a three squares a day kind of gal? What do you start breakfast with, lunch or dinner? You might have never considered this, but that first bite holds incredible power. In this episode I’ll give you some interesting information and teach you how to implement this concept into your weight loss journey.
I love this time of the year. It is a perfect time to jump start your weight loss journey. With kids going back to school and less summer social gathering, you can really target your health goals. Join me August 24, 25, and 31 for a special weight loss masterclass called Powerful Christ-Centered Strategies for Permanent Weight Loss. In this masterclass I’ll teach you practical and potent weight loss strategies to get you started losing your weight for the last time. Can’t make it in person? No problem. After the webinar you’ll have access to the replay, but those that attend live will get a very special bonus. You deserve a healthier body and a strategy that makes sense for your life. Sign up today at loraarmendariz.com/masterclass. And the best part, it is completely free.
I’ve been doing intermittent fasting for a few years now. My body loves it, but just recently I fell upon some research shared in a really cute podcast called Donna’s Intermittent Fasting Journal. Apparently, I had been missing out on a simple hack that could make all the difference in cravings and urges around food.
It’s called “the first bite”. If your first bite is something that serves your body such as vegetables, nuts, or fresh fruit, you will actually learn to crave this food instead of more unhealthy options over time. Let me explain how this works.
First, you experience the first bite with more pleasure. Have you ever noticed that the first bite of food, either for breakfast, lunch, dinner, or a snack seems to capture your attention? You notice the flavors, textures, smells. But, with that next bite, the intensity of your experience begins to dim. So, if your first bite, say of fresh broccoli, comes with a heightened state of pleasure, you will be more excited to eat it the next time it is on your plate.
Second, the first bite teaches the brain what the solution is. Until just a few months ago, I almost always broke my fasts with the most delicious and palatable food on my plate. However, whatever we are satiating our hunger with, we are teaching our brains to see that food as a solution to our problems and we will crave that food more. What is interesting is that if we teach our brains that hunger is relieved with unsalted nuts or an apple, our brain will actually start suggesting that food whenever we are hungry. I have a theory that this is one of the reasons we love certain restaurants' bread or chips that they leave on the tables before the meal. I’ve went to restaurants where the “famous” bread or chips really weren’t that outstanding, but since we often come to the table hungry, we associate that food item with many feelings of pleasure and satisfaction.
Third, The first bite teaches the brain what you prioritize. Our brains are very good at trying to find more of what is important to us and our brain gets its cues from whatever we seem to think is important. So, if we are scanning the menu or our plate for that lean protein or steamed veggies then making that our first bite, our brain will start to learn that veggies and lean meats are important to us and need to be prioritized. You’ll start to realize that you are much more likely to notice what’s being served in the salad bar or how good the chicken looks right off the grill instead of fixating on sugary solutions or simple carb dishes.
Lastly, it allows you to start your meal with balance. Did you know that your taste buds send signals to your brain that then decides how much insulin to release whenever you eat something? If you begin your meal with vegetables, healthy fats, or quality proteins, then your body won’t be immediately saturated in insulin. Plus, the fiber and fats in certain foods can slow down digesting, preventing the onslaught of glucose rises and crashes.
This “first bite” strategy is so powerful. It doesn’t require you to change what you eat, it just offers a way to begin that will have incredible effects on how you approach food and eating in the future.
Remember to sign up for the masterclass. I’m here to serve you, sweet sister. You’ve got this.
by Lora Armendariz
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