Found a useful article.

I want to transform my body (w/o scientific babble) - HELP!

You Must Learn to Control Appetitie

Appetite needs to be controlled. You do not follow the principle of "eat when you are hungry" because that seems to lead to more eating. Eating and enjoying processed carbs can lead to craving and eating more processed carbs. Appetite needs to be something you can control. Appetite will change as you change the type of food you eat and the intake pattern.

Reducing the amount of calories you eat over time will have the effect of reducing your appetite. Reducing the amount of high caloric carbs and replacing them with healthy fats will also reduce your cravings.

If you use the fiber to reduce hunger and you reduce food intake over the course of two weeks you will end up at a lower overall hunger level. This will occur naturally unless you screw it up.

What the body wants to do

Toggling is a method that will help as well. By toggling I mean periods when you live with a caloric deficit and lower carbs followed by a period of higher caloric intake and managed carb intake. The body doesn't mind such swings and it will not punish you with intense uncontrollable cravings like it will if you go on a prolonged period of caloric deficit and complete banishment of carbs. Toggling also seems to allow the body to seek a different balance between those things/ factors which bring about hunger and those which signal satiety. Energy surplus and energy deficit signaling is the most fundamental system our body maintains and this signaling ties into our reproductive system and into the length of our lifespan.

We are reproductive machines. The most fundamental machinery governing our bodies (the binary code so to speak) cares only about reproducing the basic unit we house (our genes). Nothing else is important. To that end, energy input and energy output are closely monitored. Sufficient availability of food and subsequent intake puts our bodies in a state where we can reproduce. Surplus intake is stored so that we have sufficient energy to maintain future reproduction. However insufficient availability of food and subsequent failure to ingest at the level the body has previously experienced signals a need for dramatic change. That change comes in many forms and all of these forms are designed to keep and acquire more energy inputs so as to maintain the ability to reproduce. The body can become more insistent that we cease the loss of accumulated energy resources. This is why periodically we must give in and allow the body to see that food scarcity is no more. The body will cease being insistent and a balance will be able to be regained. This is a comfortable state and allows us to rechallenge yet again. As we reach states where bodyfat stores become significantly reduced the body sends additional signals. These signals can reduce reproductive hormones & states. The body becomes more efficient in the usage of energy inputs and reprioritizes their usage. The cell begins to live in a state where it is effected by caloric deficit/fast and thus undergoes mild stresses. These mild stresses actually serve to strengthen the cell and make it more resistant to disease and environmental hindrances.

You reach a state where the body realizes that there is insufficient energy available for you to reproduce today. So the cumulative result begins to be a delay in aging. The most fundamental aspect of your being, the gene wants to replicate, and if it can not do so today it wants to give itself a chance to do so tomorrow, a month from now, a year from now...

Lifespan is increased because the level of the genes needs it to increase to maximize the opportunity for self-replication.

The "We" that wants body transformation

The "we" that rides atop this genetic machinery, concerned with higher thoughts and base needs, is able with considerable effort, to effect body transformation. To the extent that we work with the body things are easy. To the extent that we work against the body things are difficult. The longer we work against the body the more difficult things become.

It is so much easier to take in caloric surpluses and expand our girth because that is what our selfish genes desire as a means to their replicative end. Eat, be happy, reproduce to the sounds of Barry White...

So understanding the end-game of our genes allows us to diet/recomp -> eat, be happy, have sexual intercourse -> diet/recomp -> eat, be happy, have sexual intercourse -> etc.

The duties assigned to us when we are Dieting/recomping are fairly clear. We are to eat less. We are to keep insulin quiet. We are to be active. However what duties are assigned to us in the eat, be happy, sex phase? During this phase you want to be anabolic. There is a likelihood that you lost a little muscle when you were in a caloric deficit. You want to regain that muscle and more. In addition you want to eat properly. Eating properly will vary depending on what you do in the diet/recomp phase.

If you fasted in that phase you need to take in a lot of calories and you do need to take in what you would consider sinful carbs. If you did not really fast, but took in primarily protein and some fats then what you eat will depend on the depth of your caloric deficit and the length of the diet phase. You will need to take in carbs but they should not be so sinful nor so abundant.

The carbless PWO discussed throughout is a good example of a toggle approach. In fact there are many toggling approaches. A Carbless PWO is but one approach.

During the eat/be happy phase muscles should be refilled with energy stores and a weight-lifting workout should be undertaken. Anabolic factors that accrue to your advantage can be used around this weight-lifting workout because you will depend on it to gain muscle. Your only genuine measuring stick is workout to workout strength. If it is increasing you are likely in the correct anabolic state. If you are losing strength you are not.

The length of time that you are in the eat/be happy & anabolic state will vary and depend on the length of the diet phase. If you did not use an absolute fast the ratio of time spent in each phase should be 2 to 1. That is 2 days of fatloss versus 1 day of attempted anabolism. So 6 days of caloric deficit will bring 2 days of surplus and attempted anabolism.

The word "attempted" is used because often there will not be much anabolism, rather you are stopping the increasing tendency for the body to catabloize muscle and you hope to restore what has been lost. If the overall goal is loss of considerable fat loss then anabolism will be minimal. If the overall goal is loss of a little fat (i.e. recomping) then the anabolism may be considerable, This latter goal fits well with the Carbless PWO because the anabolism spills into and runs concurrent with much of the fatloss. With the carbless PWO there is not a demarcation between the two phases.

So to reiterate:

- We will get control of our appetite because food intake will be continually changed and cravings need to be limited.
- We work with the body as much as we can and limit time spent working against it
- We limit the body's continued concern that nonreproductive states are approaching by limiting periods of caloric deficit
- We introduce a toggling approach or back and forth approach between a state of fatloss/caloric deficit/lower carbs and a state of tissue accrual/caloric surplus/managed carbs.
- During the fatloss phase we will attempt to reduce catabolism and during the tissue accrual phase we will attempt anabolism.