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= Instinct Diet =

Instinct Diet or "I" Diet is a fad diet formulated in 2008 by Susan B. Roberts, a nutrition scientist at Tufts University. It combines weight loss science from around the world with a rigorous behavioral program. In the related book The instinct diet : use your five food instincts to lose weight and keep it off, Roberts lists five basic food instincts for human continued survival in all kinds of difficulties and presents a multi-phase plan on how to change behavior and choices towards food. (statement on the effects and results, reception of the diet)

Concept and development
The concept of instinct diet comes from creator Susan Roberts, a nutrition professor at Tufts University. She is a professor of nutrition and a professor of psychiatry and holds appointments as Professor of Psychiatry and Senior Staff Member in Pediatrics at Tufts University School of Medicine. For the past 17 years, she has been researching weight loss issues and how to make weight loss a real-life service. 85% of Roberts' research projects lost 10 to 50 pounds in the first 6 months, 90% of whom controlled their weight for at least a year.

As far as she is concerned, she is an overweight child and has a mother who loves her food. The beginning of studying the instinct diet is that after a difficult pregnancy, she was overweight by 55 pounds in her 30 years old. Researching in weight has always been a way for her to combine all the parts of all the life.

In her research, people who struggled with weight reported that the main reason they gave up on dieting was because they missed eating their favorite foods, they starved most or most of the time, and then entered the plateau, no longer Going on. Therefore, Roberts' core challenge of getting weight control is: How to reduce calories while maintaining satisfaction and eating something they like? In the spirit of peeling onions, hunger control is an outer layer - unless getting rid of it, find nothing else.

After reviewing the brain scans of participants who used "I diet" as part of their lives, Roberts found that the subjects responded differently to food images. According to the study, published in the September issue of Nutrition and Diabetes, Roberts said that her diet can actually change her desires, food inhibits their desire for unhealthy things. Unlike traditional goal-based behavioral programs, such as "weight observers" and "Jenny Craig", Roberts says her approach works very well because it focuses on two main principles: reducing hunger and Change food preferences.

Concept and development
The concept of instinct diet comes from creator Susan Roberts, a nutrition professor at Tufts University. She is a professor of nutrition and a professor of psychiatry and holds appointments as Professor of Psychiatry and Senior Staff Member in Pediatrics at Tufts University School of Medicine. For the past 17 years, she has been researching weight loss issues and how to make weight loss a real-life service. 85% of Roberts' research projects lost 10 to 50 pounds in the first 6 months, 90% of whom controlled their weight for at least a year.

As far as she is concerned, she is an overweight child and has a mother who loves her food. The beginning of studying the instinct diet is that after a difficult pregnancy, she was overweight by 55 pounds in her 30 years old. Researching in weight has always been a way for her to combine all the parts of all the life.

In her research, people who struggled with weight reported that the main reason they gave up on dieting was because they missed eating their favorite foods, they starved most or most of the time, and then entered the plateau, no longer Going on. Therefore, Roberts' core challenge of getting weight control is: How to reduce calories while maintaining satisfaction and eating something they like? In the spirit of peeling onions, hunger control is an outer layer - unless getting rid of it, find nothing else.

After reviewing the brain scans of participants who used "I diet" as part of their lives, Roberts found that the subjects responded differently to food images. According to the study, published in the September issue of Nutrition and Diabetes, Roberts said that her diet can actually change her desires, food inhibits their desire for unhealthy things.

Approach
Roberts lists five basic human instincts when it comes to dieting:
 * Hunger – When fewer foods are consumed, hunger is more likely to occur. Whenever weight loss persons start a diet, their appetite goes up unconsciously. Corresponding Way: there should be a way to be more satiated. Eating more food rich in cellulose and protein and less carbohydrates. The combination of high glycemic index and low glycemic index should be selected.
 * Familiarity – People will have a preference for familiar food, for example, fried pork chops, crisp pancakes or other delicious dishes, which are the most familiar to them. This is a challenge during the weight loss period, but also an instinctive appetite, which makes it difficult for them to refuse. Coping Style: Try new food . Regular meals can also help the body to develop the habit of not wanting to eat anything in its spare time.
 * Variety – In modern time, there is a wide variety of choices of food (especially non-healthy food) is dazzling, which will not be considered when purchasing. Therefore, it is important to immediately put a variety of chocolate, fried potato chips, cheese and other calorie bombs on the shopping cart one by one . Coping Style: Make a detailed shopping list before going to the supermarket, so that purchasing desire can be consciously controlled and even choose healthy food instead of non-healthy ones . Healthy food accounts for at least 50% of the food stored in refrigerators.
 * Availability – Sometimes people eat because there is food around them. Hence, the cupboard can be plundered. In most of the time, because of the large amount of food stored, people will unconsciously eat it. Coping Style: Do not make excuses. To stock up on sweets, it is better to stock up on healthy and satiating food.
 * Weightloss pyramid.svgie density – Most calorie-rich food taste good, so people are usually bought to eat, and the more they eat, the more they want to eat, such as chocolate, salty snacks, peanuts, fried potato chips and so on. The calorie content of these food is not low, but people love it. Coping Style: Combine a small amount of calorie-rich food with low-calorie food rich in cellulose and protein .This response is what Americans call "sandwich" cunning -- eating a little calorie bomb food with lots of low-calorie and cellulose-rich food.

Instinct Diet phases
Roberts proposes several stages for implementing the Instinct Diet:. It shows how people can control the controls. She suggested in 2009 that it can help with weight loss. This is because eating is based on eating most healthy, complete foods that fill with less calories. The glycemic index of these foods is also low, which means they don't raise blood sugar like some other foods.

Stage 1: Initial diet for two weeks
The first phase of the two-week instinct diet, once people develop the habit of eating regularly, they will not be so prone to hunger. Choose foods that quickly eliminate hunger while maintaining satiety for a long time, such as food that increase stomach capacity (such as vegetable soup, green vegetables) and food rich in cellulose (such as whole wheat bread, vegetables). Refined carbohydrates, such as sugar and alcohol should be banned. Instead, low-fat proteins (such as fish, lean meat, low-fat dairy products) should be combined with high-quality fats and satiating carbohydrates. . Roberts says weight losing can without exercising, but recommends health is the capital of the revolution

Stage 2: Instinct diet for six weeks
The dietary characteristics of this stage is that it provides a healthier diet with healthy snacks. In addition, they can reward themselves for 100 calories a day. This calorie can also be used as a backup to eat a delicious ice cream to get rid of the worms; sweet tooth do not have to keep desserts away for thousands of miles

Stage 3: Long-term instinct diet
Control calorie intake. . Roberts said that overall, the thermal system is still helpful, even if it is not the system we should base entirely on weight loss or nutrition planning. Dieters are allowed to eat occasional chocolate, candy and a small amount of butter or alcohol at this stage. This is because dieters are now free to control some calorie daily requirements to stimulate the enthusiasm and persistence of dieting

Gut instinct and diet
The essence of gut instincts is microbiota in the gut as a key regulator of brain development, ageing and neurodegeneration. The attention of intestinal microbial regulation has continued to rise over the past decade. Every specialized microbial area is induced by a diet. In addition, specific microbiota has different digestive abilities for different areas of diet. As a matter of fact, a complex adult-like microbiota will be discovered at the age of one. In the world of diet, a well-rested and healthy tract is the latest must-have.

An example of intestinal instinct:
In 2005, Jeff Leach lived in a small yurt near Lake Eyasi in northern Tanzania. One day he stopped cleaning because he wondered how this would change the microbial population in his body and body. Later in the month, a 46-year-old graduate student, the London College of Hygiene and Tropical Medicine (LSHTM), will also adopt the lifestyle of the local population. He will sleep in their open grass house, eat their food, share their tools, and see if his gut flora is more like them. Leach received his Ph.D. in anthropology in 2005. He is studying Hazar, one of the last true African hunter-gatherer communities, because he believes that their gut microbes may have clues to improve human health around the world. The Haza people's lifestyle is thought to be similar to that of early humans; their suffering in "modern" diseases such as diabetes, cancer and cardiovascular problems seems to be much smaller. There is increasing evidence that gut microbes regulate the host's immune system and help them by eliminating dangerous bacteria, and several studies have linked changes in microbial populations to specific diseases. He said that the close association of Hadza with a wide variety of microbes in soil, water and wild foods may help protect them to some extent - he plans to live here for two years to taste the microbes in the human body and its environment. Diversity. His own experiment in Haza will last for a month, and will test whether the microbial ecology of Texas apartment residents can be turned to the microbial ecology of African hunter-gatherers.

Animal appetite
The choice of food may be the usual so-called appetite. According to Carlson, even at very young ages, it seems that a limited choice can be proved. Whether it is instinct or appetite or some other tendency to guide individuals in choosing food, the fact remains that in the natural environment of wildlife, there is indeed a diet that is sufficient to meet their needs. Admit that his choice in this situation is reliable; but the question arises: “When there are limited types of food available, can they direct the animal directly?” The experimental work of Evvard and Osborne and Mendel showed that under the prescribed conditions, “self-sufficient” animals did a good job, if not better than a clear ration. Sherman and Chittenden also believe that appetite is at least partially reliable as a nutritional guide. Crichton-Browne expresses unconditional trust in human eating habits and genetic practices, and Hutchinson believes that growing children's appetite is far more reliable than the nutritional standards of mothers or doctors. On the other hand, when talking about feeding cows, Jordan said that nutrition experts are more qualified to choose a ration than "any cow is long." Food prejudice due to habits or customs is often a poor guide to immigrant nutrition. Malnutrition in some countries does not adapt to the new living conditions of the United States. Stefansson pointed out that his dog's appetite was affected by habits or prejudice and he refused to eat new food.

To investigate the reliability of appetite, Osborne and Mendel used techniques and methods to investigate food predispositions involving rats and mice. The method used to cage and feed rats is the method described by Ferry. In the case of two mushy foods, the two cups occupy the holder and the food is equally accessible. The particularly convenient form of squirrel cage used in the work is easy to handle and can accurately determine food intake. Animals were weighed twice a week, once a week.

Effects
Differences exist in the ability to suppress appetite and the efficiency of digestion and absorption of various foods, while human body's metabolism adjusts to changes in energy intake. Her findings indicate that 85% of Roberts' research projects lost 10 to 50 pounds in the first 6 months, 90% of whom controlled their weight for at least a year. And she found that within 12 months, a combination of exercise and diet achieved significant weight loss and improved heart and lung function.

Reception
(need book reviews and other articles) Writer Corina B Manuel, who has been writing for 20 years, has a double-sided view of instinct. On the one hand, it solves overeating and develops a healthy diet and good habits. On the other hand, dieters do not exercise during the first eight weeks of the program, and Roberts prioritizes nutrition rather than exercise. Experts protested that exercise is an important component of weight loss.