Food properties that help you feel fuller on fewer calories

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The research has shown that certain food properties can help someone feel fuller on fewer calories. These properties include calorie density, volume, fiber content, protein content, and palatability. Foods with lower calorie density and higher volume per calorie are more filling. Foods higher in fiber and protein also contribute to satiety. On the other hand, foods that are more palatable and delicious provide less fullness per calorie. The study also found no correlation between blood glucose response and satiety, and an inverse correlation between insulin response and satiety. In conclusion, selecting foods with higher satiety value per calorie, such as lower calorie density, minimally refined, and less processed foods, can help control calorie intake without feeling hungry.

Episode #260. Are you struggling to maintain a healthy weight and navigate the confusing world of diets and weight loss solutions? In this episode, join me as I dive into the science behind eating behaviours, obesity, and the challenges of losing weight with renowned researcher Dr Stephan Guyenet.

Discover the different types of eating, the importance of controlling our food environment, and various evidence-based strategies for weight loss. With practical advice and insights from Dr Guyenet, you'll gain a better understanding of the complexities of weight management and how to make informed choices for your health. Don't miss this eye-opening conversation about the widespread issue of obesity and our brain's role in eating behaviours.

Specifically, we discuss:

Intro (00:00)
From neurodegenerative disease to obesity neuroscience (01:36)
The holiday weight gain (10:38)
The problem with excess fat (14:37)
'Personal fat threshold' and diabetes (26:06)
Main drivers of type 2 diabetes (31:26)
The role of the hypothalamus in weight gain (38:55)
Homeostatic vs. non-homeostatic eating (47:29)
Genetics and the obesity epidemic (56:50)
Models of obesity: carbohydrate -insulin vs. energy balance (1:00:21)
The brain and obesity (1:10:34)
The protein-leverage hypothesis (1:19:39)
Carbohydrates, fat, and the Mediterranean diet (1:24:08)
The weight loss puzzle: low carb vs. low fat diet (1:30:10)
Foods that promote satiety on fewer calories (1:38:25)
GLP-1 agonists (1:43:08)
Is weight loss largely dependent on exercise? (1:55:06)
Physical activity vs sedentary lifestyle (1:58:40)
Mental health and sleep (2:00:28)
Expert advice on how to stop overeating (2:05:11)
Outro (2:05:59)

To connect with Dr Stephan Guyenet, you can find him on Twitter or visit his website, https://www.stephanguyenet.com/. You can also purchase Dr Guyenet’s widely acclaimed book, The Hungry Brain, to learn more about why we overeat and how to overcome this issue. Make sure to also check out Red Pen Reviews, where you can access free expert reviews on nutrition books.

Discover more insights and supporting resources in the full show notes.

Enjoy, friends.

Simon

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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