Sustainability and Satiety in Weight Management

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Exploring the role of sustainability in diets for weight management, focusing on satiety triggers like protein, fiber, and caloric density. The chapter discusses tailoring popular diets around these triggers for individual preferences and needs, emphasizing the importance of calorie intake ultimately. It also touches on the impact of timing of eating, exercise benefits, and strategies for maintaining muscle while losing fat.

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How do we know what's true in nutrition? Why aren't nutrition studies seemingly as "definitive" as (e.g.) physics experiments often seem to be? What is the "hierarchy of evidence"? Why is there such a disconnect between the kinds of evidence that actually seem to persuade people and the kinds of evidence that scientists view as valid and meaningful? How can we talk about specific foods in ways that avoid labelling them as always good or always bad? Is the Mediterranean diet good for anyone and everyone? Is it better than all other known dietary patterns? Are there healthy ways to do (e.g.) low-carb, high-carb, low-fat, high-fat, and other similar diet types? What do we know about the effects of ketogenic diets? What do we know about the effects of meat-only diets? Are saturated fats always bad? How should we think about mechanistic evidence given for or against a particular food or diet? How much protein should we consume every day? Should we universally reduce our sugar intake? To what extent is excess body fat bad? Since BMI is much criticized, what are the best measures of health for people with excess body fat? Should we avoid blood sugar spikes throughout the day? What percent of people tend to re-gain lost weight after concluding temporary diets? Is caloric intake really the only factor for weight gain or loss? Is the mistrust of nutritionists justified?

Gil Carvalho, MD PhD is a physician, research scientist, science communicator, speaker, and writer. Dr. Carvalho trained as a medical doctor in the University of Lisbon, in his native Portugal, and later obtained a PhD in Biology from the California Institute of Technology. He has published peer-reviewed medical research spanning the fields of genetics, molecular biology, nutrition, behavior, aging, and neuroscience. In parallel with his research career, Dr. Carvalho also has a passion for science communication. He directs and hosts Nutrition Made Simple, which aims to convey fundamental nutrition concepts to a general audience via educational videos. Learn more about him here, and follow him on YouTube, Twitter / X, and Instagram.

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