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most people realize that to lose weight
you need to eat less but how can you do
this without feeling hungry all the time
let's talk about that
how's it going guys my name is richie
carwin and today we're going to talk all
about some of the best foods for helping
to manage your hunger levels while in a
calorie deficit a calorie deficit is
absolutely essential for losing weight
but sticking to a calorie deficit for
long enough to actually see any results
is far easier said than done however
there's a lot of research into different
strategies and specifically different
foods we can use to help keep hunger at
bay and make it a little easier to
reduce the amount of food that we eat if
that's what your goal is remember you
don't win any points for making a diet
more difficult than it needs to be so
anything you can do to make a lower
calorie diet easier is a good idea
satiety is the process that stops
further eating by reduction in hunger
and an increase in fullness after a meal
is eaten it's what stops you feeling
hungry until your next meal and may even
cause you to eat less at that next meal
we also have a lot of good research
proving that your food choices can and
do affect satiety and the total amount
of food that you eat so we're going to
talk about some of the foods that have
the biggest effects on satiety right now
first off protein protein seems to be
the golden boy of the satiety world as
it's far more likely to keep you full
than other macronutrients like carbs and
fats one really interesting long-term
study showed that a high protein diet
about 30 of daily calories actually
reduced the total amount of food eaten
in a day which led to weight loss in the
long term without feelings of hunger
leptin a hormone that's secreted by fat
cells can actually lead to hunger when
its levels drop low which is what
happens when people lose weight and this
is why people often feel hungry when
they're losing weight it seems that a
high protein diet might actually
increase your body's sensitivity to
leptin meaning lower levels don't cause
as much hunger higher protein diets also
seem to increase levels of two hormones
pyy and glp1 which increase satiety and
cause us to eat less protein also lowers
levels of ghrelin a hormone that
actually makes us feel hungry these are
probably some of the reasons why high
protein diets are so successful for
weight loss there are some other reasons
that a higher protein diet can aid in
weight loss like better muscle retention
increased thermic effective food but we
won't get into them here so foods like
low-fat dairy products including protein
powders fish lean meats eggs and legumes
are protein sources that have been shown
to have strong effects on keeping you
fuller for longer make sure to include
plenty of protein with every meal from
the evidence available i also feel that
dairy products deserve their own little
section on this list as higher dairy
consumption has been shown to reduce
hunger and calorie intake when dieting
while part of this effect may be due to
the protein content of milk both whey
and casein show protein society effects
it may also be due to the high calcium
content of milk one potential but not
proven reason for this is that low
calcium levels in the body may lead to
an increased appetite especially for
fatty energy dense foods low-fat dairy
is not only an excellent source of
calcium but the calcium in the area is
highly bioavailable meaning it's
absorbed well when digested compared to
plant sources of calcium like green
vegetables that means that increasing
your calcium levels long term might also
help to reduce appetite so reduce fat
milk yogurts cottage cheese quark cheese
even milk based protein powders are
excellent sources of both protein and
calcium okay next on the list are high
fiber foods which come in many different
types fiber is a type of carbohydrate
that can't be digested by the enzymes
we've produced in our digestive system
and foods high in fiber can have a
powerful effect on improving satiety and
promoting weight loss there are a few
different ways that fiber can decrease
appetite firstly fiber slows the
absorption of digested food in the small
intestine
meaning there is a steadier release of
nutrients into the bloodstream which can
influence some of the appetite control
hormones i mentioned earlier high fiber
foods also tend to reduce the energy
density of food which i'll talk about a
little bit later on and finally fiber
can increase the volume of food in the
stomach by absorbing liquid and
expanding which also helps to control
appetite so foods like whole grain
cereal products legumes fruit vegetables
nuts and seeds are all excellent sources
of fiber in the diet it's worth pointing
out that not all fibers are created
equal highly viscous fibers so fibers
that absorb water and thicken seem to
work better to improve satiety these can
be found in foods like oats rye barley
and even psyllium seeds which people use
to help with constipation fruits and
vegetables also due to their high fiber
and low energy density have been shown
to have benefits in reducing appetite
but need to be consumed in large enough
amounts to have an effect my take home
message from that would be to make sure
you're eating plenty of fruits and
vegetables with every meal now there's
also some evidence to suggest that some
non-nutrients so substance that are
found in food that are neither macro nor
micronutrients can also have beneficial
effects on reducing appetite caffeine
found in coffee and tea amongst other
sources has been shown to reduce food
intake when taken before a meal so if
you are looking for more reasons to
drink some more black gold appetite
reduction is another one to add to its
ever-growing list of health benefits
another factor that's important in
hunger control is energy density which
is basically the amount of energy per
unit weight of food or the calories per
gram of food one of the most important
parts of food that affects energy
density is its water content think of it
like this
100 grams of spinach which has a very
high water content has about 30 calories
per 100 grams
on the other hand 100 grams of cookies
which has a very low water content have
about 460 calories per hundred grams
that's 20 times more energy dense
as fiber mostly passes through the body
without providing energy higher fiber
contents can also lower the energy
density of food so it's possible to
reduce the energy density of a meal by
adding more foods that are high in water
content and fiber this has been shown to
reduce hunger and the amount of food
people eat later in the day a very
simple way of doing this is by adding
vegetables high in water and fiber and
low in energy to a meal or by having a
salad or a soup dish before a main meal
the added volume of food with reduced
energy density can actually keep you
feeling fuller for longer making low
energy density foods a bigger part of
your diet can not only help you avoid
hunger but considering most low energy
density foods are also very high in
vitamins and minerals like fruits and
vegetables
it also means you would be eating a much
healthier diet overall so far i've
mentioned that foods high in protein
fiber calcium and water etc can help
improve satiety however it's really
important to point out that when these
foods were compared in solid forms
versus liquid forms the same calories
and macronutrients etc
the solid forms generally prove to be
much better at reducing appetite one
theory is that the body just might not
be very good at realizing it's consuming
calories when we take those calories in
in liquid form and this would explain
why it's really easy to over consume
sweetened soft drinks which can lead to
weight gain the best way to sum up how
to apply this is try not to drink your
calories i might make obvious exceptions
for protein shakes and whole fruit
smoothies but in general getting food in
a solid form is a better idea now after
hearing all of this
it should hopefully be a lot easier to
understand why the majority of processed
foods don't ever make us feel full
biscuits cakes buns muffins and many
desserts are made mostly with refined
flour sugar and fat meaning they're
incredibly low in protein and fiber and
very energy dense
on top of that they're delicious and
this encourages further consumption
meaning they're very very easy to
overeat it's no wonder that eating a lot
of processed food is associated with
weight gain the foods themselves aren't
intrinsically bad as long as you eat
them in moderation their nutritional
makeup however makes moderation very
difficult
they just don't make you feel full i
like to preach non-restriction and
moderation with my clients if you want
to eat something eat it provided it fits
your needs and goals one way to better
integrate less satiating foods into your
diet is to eat them together with foods
that increase satiety if you want a
slice of pizza eat it with a salad for
added fiber and reduced energy density
if you want some ice cream maybe have it
with some berries for added fiber and
volume and on a final note while most of
the research i've talked about for
reducing appetite was done eating
certain foods on their own it stands to
reason that combining these different
foods together in a meal would have an
even greater effect on satiety so with
that in mind meals consisting of a lean
protein source plenty of vegetables and
some whole grains or legumes might be
the smartest way to stave off hunger
while losing weight
even though appetite control might seem
like only a small piece of the weight
loss puzzle which it is the science
shows that reducing feelings of hunger
on a diet is key to long-term success so
what do you think was that info on
reducing your hunger useful as always if
you have any questions let me know in
the comments below and remember to like
and subscribe to my protein youtube
channel for more great evidence-based
nutrition information
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