drtbear1967
Musclechemistry Board Certified Member
Part of the reason why some people find it difficult to make fat loss progress is that they do not feel satisfied after their meals. If this is the case, the first thing I would look into is your calorie-intake.
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Regardless of how you design your meals, if your calorie target is extremely low, you will continue to feel hungry most of the time. This is why sometimes it's a good idea to raise your calorie intake and purposely aim for a slower rate of fat loss. Although you may lose less fat in the short-term, in the long-term you will stay more consistent, which eventually improves your results.
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Now, next to setting your calories realistically, there are also a few ways you can tweak your meals to feel more full. For one, eat more protein-rich and high-volume foods [1]. This helps because these foods usually are high in volume without being high in calories. One of the main signs your nervous system uses to signal satiety to your brain is the degree at which the tissues in your stomach stretch when you eat [2]. So having more voluminous foods and even 0-calorie drinks in your meals helps [3].
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[FONT=-apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica, Arial, sans-serif]There is also interesting research on eating pace. Individuals that take their time and sit down when they eat, usually feel more satisfied without eating more calories [4]. This likely is because eating slower/while seated promotes more mindful eating.[/FONT]
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References:
1. Dietary protein - its role in satiety, energetics, weight loss and health - PubMed
2. Successful Development of Satiety Enhancing Food Products: Towards a Multidisciplinary Agenda of Research Challenges
3. Https://pubmed.ncbi.nlm.nih.gov/30033159/
4. systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger | The American Journal of Clinical Nutrition | Oxford Academic
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Regardless of how you design your meals, if your calorie target is extremely low, you will continue to feel hungry most of the time. This is why sometimes it's a good idea to raise your calorie intake and purposely aim for a slower rate of fat loss. Although you may lose less fat in the short-term, in the long-term you will stay more consistent, which eventually improves your results.
-
Now, next to setting your calories realistically, there are also a few ways you can tweak your meals to feel more full. For one, eat more protein-rich and high-volume foods [1]. This helps because these foods usually are high in volume without being high in calories. One of the main signs your nervous system uses to signal satiety to your brain is the degree at which the tissues in your stomach stretch when you eat [2]. So having more voluminous foods and even 0-calorie drinks in your meals helps [3].
-
[FONT=-apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica, Arial, sans-serif]There is also interesting research on eating pace. Individuals that take their time and sit down when they eat, usually feel more satisfied without eating more calories [4]. This likely is because eating slower/while seated promotes more mindful eating.[/FONT]
-
References:
1. Dietary protein - its role in satiety, energetics, weight loss and health - PubMed
2. Successful Development of Satiety Enhancing Food Products: Towards a Multidisciplinary Agenda of Research Challenges
3. Https://pubmed.ncbi.nlm.nih.gov/30033159/
4. systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger | The American Journal of Clinical Nutrition | Oxford Academic
