The main nutrients of higher satiety
This article will talk about four key points, first of all, to talk about the main nutrients are considered the most important, the body's different main nutrients intake will produce different responses to the feeling of satiety, protein, and fiber are recognized as the most satiating of the main nutrients, and then the fat for a lasting sense of fullness will help, carbohydrates are usually the least satiating, with the same When the blood glucose shock will also cause violent make you hungry again after some time, there will be these differences mainly because they stimulate to the hormones are different, which is more important several satiety hormones include Pyy, Cck, Glp-1, OXM, PP, and hunger hormone.
Various satiety of satiety hormone introduction: https: //www.nature.com/articles /nutd20112. You can first see this study comparing the hormones of a high-carbohydrate diet, a high-fat diet, and a high-protein diet in the general population and obese people.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5792004/
The results of the study found that both the high-fat diet and the high-protein diet suppressed hunger hormones and secreted more satiety hormones at the time of intake and six hours after eating, so the diets were more satiating than the high-carbohydrate diets! It's not surprising to hear that desserts are for the second stomach because they just don't make you feel full, even if they're not sweet and high in carbohydrates. Simply put, if you eat more vegetables, meat, and eggs, and less refined starches and sweets, you'll be able to lose weight and still feel full! If you want to be super full, then apply this reasoning to the extreme, that is, we said the ketogenic diet, as well as the very low carbohydrate diet, these two diets are to minimizes the intake of carbohydrates in the diet, will become very high satiety to engage in a very high way of eating, that exactly how high!
Ketogenic Diet for Muscle Gain:
www.ncbi.nlm.nih.gov/pubmed/29986720.You can see this very interesting study above; they compared the effect of the ketogenic diet and mixed diet on muscle gain; both groups had careful calorie counting, and both groups were sure that they ate more than TDEE, but the results came out that the body mass of the ketogenic diet group decreased. They concluded that the ketogenic diet was too satiating, so the subjects didn't eat more than TDEE at all. If you don't know what a ketogenic diet or a very low glycemic diet is, you can check out my previous videos or articles.
Choose more satiating foods.
Research has found that if you eat foods that are rich in vitamins and minerals, or what we call nutrient-dense foods, foods that are high in nutrient value are very satiating: www.ncbi.nlm.nih.gov/pmc/articles/PMC2988700/ We can enjoy the feeling of being hungry more, even if it is not a good feeling. We can enjoy the feeling of hunger and even skip a meal to perform fasting very easily. Usually, processed foods are more prone to nutrient loss, so in simple terms, they are more prototypes of food than processed food.
Use chewing and swallowing to achieve a sense of fullness.
I used to eat very fast when I was fat because I was afraid of others taking my food, and I would even eat my portion and then go to grab someone else's so it would be easy to overeat at once. Chewing itself is a very important part of the process, and it usually takes time for the fullness hormone to be able to secrete enough to let you know that you are full. www.ncbi.nlm.nih.gov/pubmed/26188140 Studies like this one show that when you chew slowly, it sends a feeling of fullness to the brain, and the satiety hormone just mentioned is also secreted in greater quantities, making it less likely that you will overeat.
The last one is very important: sleep and stress.
Before the Sleep movie also said that the quality of sleep is not good can be reduced by up to 50% of the fat loss effect, in addition to insulin, growth hormone indirectly affects the problem of obesity, sleep is not good, then your leptin will reduce the hunger hormone will rise.
Research source: https://www.ncbi.nlm.nih.gov/pmc /articles/PMC535701/
At the same time, the following study also shows that if you do not sleep well, your mind will make the wrong decision and make you want to eat some sinful food that you know is easy to put on weight.
Research Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921