Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters Lose Fat Without Hunger Using Protein, Fiber, and Appetite Control That Works | Ep 423
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Jan 7, 2026 Want to lose fat without the hunger pains? Learn about the satiety hierarchy and why protein reigns supreme in keeping you full. Discover how fiber influences gut signals and appetite hormones. Philip shares practical tips, like starting meals with low-calorie foods and front-loading protein to slash evening cravings. Explore appetite control tools like water preloading and bitter compounds. Plus, a quick pre-meal protocol that could reduce calorie intake by 20%—all designed for a smoother, hunger-free weight loss journey!
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Protein Tops The Satiety Hierarchy
- Protein is the most filling macronutrient because it triggers GLP-1 and PYY and suppresses ghrelin.
- Distribute ~25–40 g protein per main meal to maximize satiety and prevent overeating.
Fiber Amplifies Hormonal And Mechanical Fullness
- Fiber adds bulk, slows digestion, and ferments into short-chain fatty acids that stimulate GLP-1 and PYY.
- Prioritize soluble, water-rich fiber from vegetables, fruits, and legumes to increase mechanical and hormonal fullness.
Structure Every Meal For Satiety
- Every main meal should include a substantial protein source plus at least a couple servings of fibrous vegetables.
- Aim for vegetables to fill roughly half your plate and 25–40 g protein per meal depending on size.