Golden Triangle of Satiety
As I was doing some research for another project, I came across this great article that I felt needed to be shared again. Enjoy!
One of the biggest challenges many people face when trying to lose weight is battling feelings of hunger. This article will help you plan snacks and meals that will help you feel full, and stay satiated for longer. This results in being able to eat less naturally, not because of counting calories and white-knuckling it, but because there is no biological urge to eat more. Therefore, calorie reduction will come as a natural consequence of a decrease in hunger. Today I want to talk about the three things you should make sure that you include in every snack or meal: protein, fiber, and fat.
Protein is the building block of your muscles and other cells. Among other things, protein signals to your brain that you're full, increases the production of the fullness hormone (GLP 1), contributes to satiety through interaction with your satiety hormone (CCK), increases your control hormone (PYY), and releases dopamine (your reward hormone). Protein also contains B vitamins and minerals that will help with overall satiety.A lack of protein increases hunger and stimulates your craving for more carbohydrates. If you are an active individual, you should aim for at least 0.6-0.8 grams of protein per pound of your goal body weight in order to preserve and build lean body mass.
Fiber is found in non-starchy carbohydrates such as vegetables, seeds, nuts, and fruits. It's an absolutely necessary part of gut health and regular digestion. Fiber provides food for good bacteria in the gut which helps keep you regular, helps the body produce butyrate (a short chain fatty acid that prevents cancer and has anti-inflammatory properties), removes toxins from the body, and slows absorption of glucose. Additionally, foods that are high in fiber tend to be less energy dense. This means that you can eat more by volume, but consume fewer calories overall, which also helps with feelings of satiety. The national fiber recommendations are 30-38 grams a day for men and 21-25 grams a day for women. When increasing fiber in your diet, make sure to also increase your water intake to help it flow through the body comfortably.
Fat often gets a bad rap in the weight loss world, but it is necessary for brain function, hormone production and balance, in addition to cell development and growth. Specifically, the essential fatty acids Omega 3s and Omega 6s (in proper proportions) are critical for managing the hormones that regulate temperature, moods, and digestion. Among other things, fat increases satiety through leptin and CCK, reduces fasting insulin levels, makes us feel calmer and more relaxed, slows digestion, curbs cravings, maximizes the loss of stored body fat (ketosis), and hydrates cells. Sources of good fat include avocados, olives, coconuts, nuts, chia seeds, and fatty fish such as salmon, trout, mackerel, sardines, and herring. Make sure to add 1-2 thumb fulls of healthy fats with each snack or meal.
If you were to pair a diet high in fat with a diet high in sugar, then your diet would be in trouble.This a perfect recipe for compulsive and even addictive overeating, especially if you also add high salt. In this situation, a carb-based diet often causes big blood sugar spikes and crashes that throw hunger and appetite signaling completely out of whack. Therefore, a diet that is higher in healthy fats only works for weight loss when it is paired with a diet that is high in fibrous vegetables, so make sure to aim for 6-10 servings of vegetables a day!
-Courtesy of Roxy Turner