Does eating fat help with satiety?

Can eating more fat help with satiety? Within a low carb diet, it likely can. But is that the best approach for satiety - specifically satiety per calorie? Let's get into the details so you can determine whether you should add or subtract dietary fat to help with satiety.
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[@billmitchell1955]

I've lost 65 pounds in 7 months on keto. Went from obese to overweight to normal weight. From elevated blood pressure to normal blood pressure. From using a cpap machine to not using it. Keep it simple. Don't worry about percentages of protein and fat. If you are eating the right foods, nature will do the rest.

[@robinbeers6689]

Yes, overthinking this serves no purpose.

[@eugeniebreida1583]

Hi Bill . . . you strike me as pretty grounded, and have been successful. I do not want to lose weight, but gain better health . . . may I ask them primary foods you do - and don’t - eat more of? Much obliged. As keto seems a broad term.

[@billmitchell1955]

@@eugeniebreida1583 I eat two meals a day since the foods I eat keep me satiated. I usually eat around noon and 6pm. Steak, eggs, hamburg, chicken, pork, and fish along with certain low carb vegetables including : broccoli, asparagus, cauliflower, green beans, Brussel sprouts, mushrooms, zucchini, salads, and leafy greens. I pretty much just drink coffee, water, and electrolyte drinks. Hope this helps.

[@djdadbod]

Well done 👏🏻

[@vknight7497]

When in ketosis, my hunger cravings are a dull sensation in my stomach. When on a high carb diet, my hunger cravings are intense and painful.

[@katiecastellanos1484]

Same here! When I’m in ketosis I don’t get the low blood sugar, shakiness, headachiness, hangry feeling AT ALL. When I’m done eating I’m full, satisfied and that feeling lasts way longer than any carb filled meal ever will.

[@porkpie2884]

Why would you want to go on an unhealthy high carb diet if you know the benefits of Keto?

[@mrrpgswe8931]

Cannot agree more.

[@Oi-mj6dv]

Yes. Same here

[@philais]

When I plateaued on my ketovore diet, I just reduced the amount of fat and kept the protein high... I had plenty of fat stored to take care of the fat burning requirements needed. Got me back on track with losing weight.

[@boondoggle4820]

For me, processed carbs and processed protein both stimulate hunger (protein powder or fat free Greek yogurt for example), but nothing stimulates hunger for me more than processed carbs. It actually makes me hungrier and makes me feel awful at the same time. Once I get the processed carbs out of my system and I eat low carb, high protein and moderate fat, I can go extended periods of time without eating with no problem. I guess for me, nothing stimulates hunger more than spiking my insulin and blood sugar.

[@Oi-mj6dv]

I remembered back some odd 6 years ago i went from +80kgs to 67 in about 4-6 months prettyt smoothly on a high-ish fat high protein diet. Carbs were not extremely low but were not the highest. You reminded me of this. Might need to do it again. PS: time restricted eating also plays a huuge role and i used to walked everywhere i went

[@michaeldillon3113]

What I like about this channel is that you get really generally get good analysis that doesn't pander to confirmation bias .

[@johngosnell3847]

DietDoctor clearly has been taken over by mainstream people who are heavily biased against LCHF diets. Seems like an unreliable source now.

[@michaeldillon3113]

@@johngosnell3847 well I haven't been watching it that long but it doesn't seem as LCHF' as other channels like ' low carb down under ' . I don't mind people being forensic about various studies . Ultimately the LCHF' community has grown on the back of personal experience . Actually I think it should be LCHFIF community because IF ( or rather - time restricted eating ) was the deal breaker for me along with giving up bread ✌️

[@dietdoctor]

Our high protein and higher-satiety meals are still low carb and high fat, compared to the USDA recommendations. 5-10% calories from carbs and 20-25% calories from protein is not a low fat diet.

[@johngosnell3847]

@@dietdoctor It's the messaging that's the problem, not the meal plans. Your current messaging also supports skim milk and chicken breast and rice diets. You don't explicitly recommend those. We know they don't work. Additionally your current messaging is great for processed food companies. They just add protein powder to their cookies and now it's higher satiety food. Even if you don't explicitly recommend that you are implicitly indoctrinating viewers to that way of thinking.

[@voteforhamsandwich1112]

Bret, i do not think "satiety per calorie" is what matters in the long run. I understand it as: cravings = body needs food material to build and repair tissue satiety = body has built and repaired all tissues Instead of "satiety per calorie" I believe in "nutrient density". I just naturally eat less and less on a carnivore diet. And i like to imagine it as if i am getting all of my nutrient needs and my body requires less food as a result. I would like to hear what your thoughts are on this

[@robinbeers6689]

Exactly. If we are going by satiety per calorie, then the all celery diet makes sense. I am eating less overall food now that I have been on a carnivore diet for several years. When I first started I could easily stuff in 2lbs of meat/day. now it's more like 1lb+a couple of eggs. This is the long term dimension of satiety, getting the needed nutrients on a consistent ongoing basis.

[@dietdoctor]

Higher-satiety eating is about eating a variety of foods that will give optimal nutrition, flavor, and improved health which goes hand in hand with weight loss for many people. www.dietdoctor.com/satiety

[@baz9653]

It absolutely is !!!!!

[@chazwyman8951]

I wish he had looked at the time scale on those studies for the measurement of satiety, since it seems to me that eating carbs will spike the insulin and cause satiety in the short term, but as soon as the fructose has blocked up the liver, and the glucose has been stored as glycogen you are going to be hungry again pretty damn soon. Try any Chinese meal with rice.

[@philipkim580]

I was thinking that we needed to get a definition of “satiety” as it pertains to fullness within one meal vs fullness (with time elapsed between meals). I wouldn’t be surprised if, as you suggest, the subjects in the study eating higher carb felt the need to refeed sooner than those eating the higher fat food.

[@homedogtwo8820]

@@philipkim580 thank you for "satiety", haaa...using the word fullness is so much easier to listen to....i agree with what you mean though....i'm thinking of counting how many times he uses, satiety and satiation, so annoying...!

[@my-yt-inputs2580]

According to Dr Rob Cywes(CarbAdditionDoc) it's very hard to get fat eating fats and proteins. Fats and proteins have a good satiating feedback mechanism however carbs do not so easier to overeat on carbs without feeling full. Another issue with many KZbin keto/carnivore influencers is many are simply not eating enough fats/proteins. Personally without seeing the details I wouldn't trust some of these studies.

[@CarbageMan]

He reminds me of Freud. If it's true for him it must be true for everyone, just like carb addiction. PS: I Kicked carbs a long time ago, but I'm still fully capable of overeating.

[@DrAJ_LatinAmerica]

Dr. Cywes is good guy with good intentions. He is trying to help people, get famous and make a living for his family. Yes, "harder" but not impossible, unless it is Fat from Macadamia nuts, mmmmmm, very easy to over eat this type of fat. Not all fat created equal. Easier to get fat from Beef fat than Chicken fat or Fish fat. I have had several patients eating sticks of butter and a bottle of MCT oil per day, plus a ton of heavy cream in their coffee. That got huge on a "carnivore" / "keto" diet. If someone wants to lose weight, they can. If they want to get fat, they can. Yes, fat becomes fat easier than carbs become fat (longer metabolic process). For many people it is easier to over eat fat than over eat Broccoli and spinach. Limit someone to ONLY veggies for 6 months and they will lose weight. Then go to a more meat / egg based for better health unless they have issues with eggs. It is truly about finding what works for you. We are not all the same. Some people hate meat. Have a friend who loves killing, hunting,...but just doesn't like the taste of meat from a childhood trauma. Therefore many reasons for people to be vegetarian but not vegan. Have patients eating a cupcake diets and lose a ton of weight. Discipline, compliance, consistency, movement, resistance exercise and most importantly getting happy in life. If a person is not happy, nothing will fix their problems.

[@theroseyoukept]

I truly love your content! So REAL and EYE-OPENING. Basic strategies and tricks to lose weight and go on with your health journey for life, against all those up and downs (yo-yo effects) other “diets” lead to.

[@KirstiCheetahh]

For me fat is very satiating. Carbs are not. When I eat carbs, I want more and more and more, even the next day. The problem in those studies is they combine fat with carbs. Fat with carbs is not satiating. Fat with protein is very satiating. Greetings from France!

[@fuq1nutube]

How long are they satiated with carbs. I was satiated with carbs but for only 3-4 hours. With keto, low carb, moderate protein,bhigh fat, im satiated for 12 hours at a time.

[@thekalamerchant]

That's a good point. It may be the case that Carbs may take up more volume and trigger satiety faster for the calorie amount. But like you said, the energy density of fat keeps the engine running a lot longer, with the added benefit of not depending on low amounts of blood sugar, but instead on a higher amount of triglycerides to maintain that satiety hours after eating. So the body can go a lot longer without the hunger feeling creeping in.

[@robinbeers6689]

I think this is a key point that Diet Dr. has been missing with their satiety scores. You could be satiated by eating a bowl full of psyllium husks. But, how long would that last and how well would your nutrient needs be taken care of? I think nutrient density makes more sense as an overall metric than this ill defined "satiety".

[@dietdoctor]

We address this in our guide to higher-satiety eating. www.dietdoctor.com/satiety Adjusting your target score Before you decide if you should adjust your target satiety score, you need to define your goals. Are you most interested in losing excess weight? Do you want to reduce hunger and snacking? Or maybe you want to enjoy your meals more, so you don’t feel like you are “on a diet”? You may find that when you adjust your satiety score upward, there comes a point of diminishing returns, where your decline in food variety or enjoyment outweighs your gains in satiety. Find the level at which you enjoy your food but continue to move toward your health goals.

[@saraa4353]

It is indeed! Eating fat helps keep me satiated for a long time. But sadly for me, it doesn't help in making me gain weight. I've tried everything.

[@porkpie2884]

If you wanna gain weight , stuff yourself full of carbs. Not healthy though

[@kristinabruk8422]

Try more protein?

[@saraa4353]

@@porkpie2884 I've tried high carbs. High sugar, too. Frequent snacking. Never gained an ounce but I did become pre diabetic

[@contrarian717]

@@saraa4353 I do 200g a day of macadamia nutbutter. Get thinner. My carbs days, same as you

[@eugeniebreida1583]

I would love to hear from a successful “healthy-weight Gainer” - as this is much harder than weight loss, for some of us. So, what do you say - should we eat… - more often/smaller - less often/larger meals - less ______-?? -more________??

[@zoltangaal1842]

I am trying to follow your train of thought and have come to the conclusion that it is just the disease of an American fairness idea that anyone can use to contort anything. I do not care how you try to package it. High fat-moderate protein- minimal or no carb diet is the best for me. You try to cater for both sides at the same time. Some time in the future you should talk about what you think. Why don't you interview yourself? You could be truthful at last.

[@ljoyp4635]

Thank you for good job, great explanations. I need your advise. Almost a year no breakfast, early morning coffee with spices and almost 2 tbsp butter.Next meal between 1-2 afternoon. Veggie, some meat, wine and cheese. My question is. I feel good. blood test showed lower A1c, lipid are not increased. Please, give information about cheeses, their effect on metabolic panel. My fear is -because I stoped eating food high with CH (even practically no fruits), I have cravings for good cheeses, more than 2 oz is my dessert. Please, help.

[@philipkim580]

Obviously this vid is more high-level, but I think a more interesting topic would be exploring the various types of fats and their respective satiety indices. Using Dr Bill Schindler’s recipe, I recently made French fries cooked in lard. I could only eat a handful maybe before I felt the need to stop eating. Not from a feeling of gastric fullness, just a trigger to suggest that enough was enough. Counter that with if I am in a situation where I’m eating McDonald’s fries (don’t judge), like cooked in vegetable oil. Pretty much no satiety there. No off switch activated. Mind you, it’s not a perfect experiment, as the recipe I used also required fermentation in brine, but I think that fatty acids from real whole food sources would likely trigger satiety much more reliably than the ultra-processed fats, which again, the distinction between the two was not made (especially with respect to the studies cited).

[@randrysz]

Satiety may be DD's new message but I think not having the sugar shakes is very different from being hungry. I also think that 1.5 grams protein per kg is bit difficult to acheive while losing weight. I liked the simple message of keto should be emphasized.

[@Casmige]

Insulin is what packs-on-the-fat. Any food stuff introduced that triggers an insulin response naturally triggers hand-in-glove the fat packing response as well. If after years of inappropriate OVER insulin triggering the body chemistry becomes hyperinsulinated?, (Basically an overreaction & commensurate over-production of insulin in response to diet?), Insulin is going to pack on the fat & in a maddening way. Notwithstanding the fact that fat reserves itself becomes hormonally glandular in its reactions & interactions within the body chemistry.

[@btudrus]

Almost. You forget two mechanisms: 1) fructose metabolism (which induces insulin resistance) and 2) the Randle effect which has similar effects.

[@olivia8979]

I think you should have pointed out that if someone is on a standard American diet and carb dependent, that person would go through sugar crashes when they started running low on glucose. That is why they would think that carbs are more satiating.

[@michaeldillon3113]

That's a very intelligent comment . Sometimes these matters require some very lateral thinking .

[@Lamz..]

Exactly. Feeding fatty food to a carb addict is the same as giving broccoli to a heroin addict. Sugar addiction is the biggest cause of health problems worldwide.

[@TheSkite575]

I was thinking this exact same thing. You need to break the carb cravings first.

[@x.y.7385]

@@Lamz.. ok, ....that makes sense. I don't eat a ton of carbs or processed crap, but if I have 2 eggs and a couple slices of bacon for breakfast, I'm hungry a couple of hous later while others say this will last them many more hours

[@Lamz..]

@@x.y.7385 What kind of food are you craving a couple of hours after breakfast?

[@dsoul1305]

You just have too much good common sense. It's brilliant, really.

[@Antonio-wb7ro]

When volume is matched they are the same. While fats do stick in your stomach longer and provide satiety for 6 hours (compared to carbs 3 hours), for you to have the same amount of volume you'll need more water. Thus in the end they provide the same satiety. At the end of the day it comes down to palatability, nutrient density and volume. Both fats and carbs are energy (although ketone bodies do provide a satiating effect compared to glucose)

[@gerlachsieders4578]

Be accurate: fats don't 'stick' in your stomach, stomachs usually empty within the hour. Fatty acids do however tend to circulate for a while as chilomicrons, eventually returning to the liver as more dense lipoproteins

[@MsTony1402]

I do wonder whether for ex-diabetics fat is more satiating. I certainly find that if I cut back on my fat intake I‘m much hungrier and I also will not lose any weight.

[@CarbageMan]

Macronutrient is an oversimplification. Many kinds of each, and it often has to do with what's packaged with it or added to it. Thus, the basic question has no solid answer.

[@robinbeers6689]

Very true. I wonder if anyone has side-by-side compared animal fats with seed oils instead of just conflating the two together as "fat"? I would be willing to bet that the highly processed nutrient sparse seed oils are less satiating.

[@AzaleaBee]

I agree that it is an oversimplification.. and the supposed "wars" on diets based on each are silly.. sort of.. because for the past 50+ years healthy fats have been villified.. even to the point where older people just don't want it even though they realize it is actually healthy. So an exaggerated and oversimplified pushback is warrented.

[@robinbeers6689]

@@AzaleaBee Yes, and often the research that claims to prove "fat" is bad for you is based on rodent studies where they are fed rat chow soaked in corn oil.

[@CarbageMan]

@@AzaleaBee Well, in my opinion, the reason low-carb is warranted is because so many people have insulin resistance and the legitimate reversal of insulin resistance is reducing the excess carbs that caused it. Once insulin resistance is reversed, there are many valid approaches to diet and macros alone, as though they were monolithic, are far less useful.

[@AzaleaBee]

Satiety... I feel satiated and for long periods of time eating as an omnivore. Healthy fats and protein for me.. some healthy whole food carbs for my gut bacteria and for micronutrients.

[@seanveach950]

I feel the same on pure carnivore.

[@AzaleaBee]

@@seanveach950 Which is understandable as everyone is different. On pure carnivore my homemade probiotics would be too limiting for starters. I'd also wonder about the variety of gut bacteria if I limited plant based prebiotics. Reliable studies that show how our microbiome changes when our diet is changed longterm would be interesting.

[@robinbeers6689]

@@AzaleaBee Microbiome alpha diversity is actually better on carnivore.

[@AzaleaBee]

@@robinbeers6689 Better is relative. Cultural differences, local availability, etc all have to be taken into account. But if you have some reliable studies you can share, I'd love to read them.

[@seanveach950]

@@AzaleaBee Your microbiome is made up of whatever needs to be there to digest what you eat. If you don't keep feeding it things to change, it changes right back within a day to support what you are eating. I have watched leading microbiome scientist say we really do not understand it, so there is no way to make a claim one way or another at this point about diversity meaning anything. Meat is the most nutrient, least likely to harm food there is. Veg and fruits are optional, and likely should be eaten infrequently so the body can handle the toxins in them. Meat and eggs and salt give you everything you need, no need to supplement once you heal from any issues eating this way. If you really want to eat fruits and veg and are fairly healthy, it shouldn't hurt you, at least in the short term, but issues with digestion and intestines almost always turn out to be fruit and veg or grains, from the diet side. You will not find any real answers in diet and nutritional science, the studies cannot be done for long term outcomes. When I came up against this, I simply found as many people eating various ways I could and carnivore won hands down across the board, which is what convinced me. It is the simplest way to get complete nutrition, and people say it is limiting, or boring, but I find the longer I do it, the happier I am eating this way. Two years this week and counting, wish I had found this 30 years ago.

[@lemon__j]

This vid came at perfect timing. I started the carnivore diet a week ago and have just been eating beef and eggs. I came home today and realised I had no beef dripping I usually cook my beef in. I grilled some 100% beef burgers which had pretty much a 1:1 ratio of fat to protein, and had four eggs. I noticed that I just felt more satisfied. The thing is I would normally have fried those burgers and eggs in beef fat, so I would have had even more fat to protein ratio. So I was still preparing the same amount of protein to eat, but with less fat added, and I felt more satiated. How can this be? For me I think the answer is I was able to eat more, thus get more protein in. When I add a lot of fat to my meals by cooking in fat then I often simply cannot finish the meal, I really can't eat a lot. It's like my body is saying "please, that's enough, no more fat". But does this not then mean that I am therefore more easily satisfied 'satiated' by eating high fat? Well no actually. At first I took the feeling of almost repulsion to eat another bite as meaning I was satisfied, but it somehow didn't quite feel right, it felt 'off'. When I was able to finish my meal by adding less fat then I was getting more protein in. I didn't feel 'repulsion' at the thought of eating anything else, I simply felt genuine satisfaction. My current thinking is if the body simply does not want more fat then it will stop us from wanting to eat, ie: the feeling of repulsion I felt. However as I've said this is at the cost of not getting adequate protein in (because I didn't eat much). Sure I still got a decent amount of fat from my meal today, but because it wasn't too much then I was able to finish my meal and therefore get more protein, which led me to feel more satiated. Just my experience.

[@serenitygoodwyn]

That's a really good point, I think I may experience something similar I've just never thought of it that way.

[@lemon__j]

@@serenitygoodwyn I'm currently watching this: kzbin.info/www/bejne/nWfJimqdp6qml7M Do yourself a favour and watch it, it's fascinating. I'm sure I've watched it before, but with my new insights and experience I could understand it fully. Why the video is so good in particular for me is because I was about to edit my post to make another important point: I also noticed with higher fat that negative symptons from blood sugar that i experience were far less when I reduced the amount of fat. I have read before that fat keeps blood sugar around longer than carbs (if you already have excess fat), but I thought it was fine because fat and protein won't produce too much blood sugar. But eating the meals I do does produce some blood sugar. As the excess fat keeps that blood sugar in my system for longer and the effects of that only really shows itself fully after 12 hours (see linked video) then I was getting the negative effects of blood sugar in my body over a period of time. Indeed I thought I was pretty much fine after my normal fat 2: protein 1 ratio, but the systems of high blood sugar showed up hours later. That totally makes sense to me now. Whereas when I ate fat 1: protein 1 ratio I still saw some negative effects of blood sugar but it was way milder. My current strategy after this realisation is to do fat 1: protein 2 ratio, in a calorie deficit. I have been in letosis for a week and my body will utilise stored fat to make up the calories. Because I'm not consuming so much fat my blood sugar won't be elevated (note: it's not 'elevated' like with simple carbs, I mean it's just 'there') and therefore I'll be better able to utilise all nutrients. One could actually say that it'd be better to have a high insulin spike from simple carbs and then just refrain from eating as the blood sugar comes down than to eat too much fat which will not spike blood sugar as high but will keep that blood sugar in your system for longer. Anyway enough of me waffling on. Go watch the linked video and it'll definitely make sense.

[@MyLaura33]

You're killing your gut, endothelial cell ability to produce nitric oxide, encouraging cancer in your colon, kidney, and what temporary weight loss you have will be replaced by heart disease and more. How tragic animals are brutally slaughtered against their will for the diet of death and environmental suicide.

[@MyLaura33]

Protein? Protein originates in plants! Getting it through animals is just absurd and is costing us a livable planet. Plant exclusive athletes shatter the myth and insanity that animal protein is required. It's a habit that keeps on killing. See Rich Roll podcasts. Some doctors need lifestyle education and a moral compass.

[@serenitygoodwyn]

@@MyLaura33 If your diet is working for you, keep doing it but don't presume to know what others have and haven't tried and how it has or hasn't affected their body, you are not them, you can't possibly know.

[@DonnaLHaney]

Revisit the Zone Diet macros (30% of calories from protein, 30% from fats, 40% from intact carbs) Dr. Sears nailed it decades ago. A careful reading of his books suggests eating about 20-30 grams of protein with 1.25-1.5 that amount in fiber-rich nutrient-dense carbs, and topping up the total fats & fiber if necessary to about 10-15 grams each per meal. Easier than it sounds, just use the free version of Cronometer and create a template to use for meal plans.

[@tmcche7881]

What are "intact" carbohydrates?

[@DonnaLHaney]

@@tmcche7881 whole foods, unrefined, fruits & vegetables mostly.

[@tmcche7881]

@@DonnaLHaney... thanks for clearing that up. I have found for me that carbs are carbs. The amount, >50g, matters. I eat carbs only when eating protein & fat at mealtimes. 18 hour fasting daily with two meals is my routine.

[@DonnaLHaney]

@@tmcche7881 I believe that over the long-term nutrient density matters. Polyphenols. Also fiber for the microbiome. So not all carbs are nutritionally equal as to long-term health.

[@seanveach950]

I do just fine on pure meat. Don't need carbs or fiber.

[@evelynhamlin9402]

Instead of lectures could you sometimes write on the wall to give us a visual?

[@djdadbod]

I seem to be borderline getting into ketosis even though I am eating accordingly to the guidelines, can it be because I have Hashimoto’s? Do I need to eat more fat? I’ve lost 27 lbs in 7 weeks so that’s going well

[@dietdoctor]

If you're happy with the progress you're seeing, that's the important thing!

[@Robert-ui4gc]

Fortunately and un-fortunately low carb higher fat/protein has not been the golden bullet for me as far a being a satiating diet. On the plus side I've lost weight (about 5 lbs however I didn't start this diet for weight loss, started out lean) improved all my metabolic markers, Also I enjoy the foods and feel good. Not so great is I almost always feel hungry. Only time of day I'm not craving food is first thing in the morning. I normally eat my first meal around 11am because that's when I start feeling hungry, then my second meal around 5pm because I'm hungry again. But between brunch and supper I'm constantly snacking. Then early evening till I go to bed I feeling hungry. I was never a sugar junkie (snacks or sodas)but I was eating a lot of pastas and flour made foods, This way of living/dieting is definitely checking all of the blocks as far as my metabolic health goes but for me its far from satiating.

[@rachelbrondel5858]

but you have lost weight which means you are eating less calories. This is why you are hungry. Can you eat more at meal times?

[@Robert-ui4gc]

@@rachelbrondel5858 I could force myself to eat more but I eat till until im full. Maybe need to add another meal during the day???

[@rachelbrondel5858]

@@Robert-ui4gc definitely don't force yourself, adding more meals is a better idea. Why do you feel this is a better way of eating if you are hungrier than before?

[@rickycarfan54]

i think this is one of that field in which enyone is make in his own way. For me… i always find fat to be more palatable, more dense in calorie and so the worse macros for satiety. Not that refined sugar is better, but for me high volume, low density, high fiber food is the most satieting food. So what works for me is: meat fruits and vegetables is the best way to satiate yourself. 💪💪 For example i’ve tried keto diet… and i was constantly super super hungry! i find it to be one of the worst diet for satiety; i could have gone on all day long in eating cheese, bacon, steaks and eggs ☺️☺️

[@chiyaogeneshen2922]

If you train seriously in any way whatsoever and you're not an endurance athlete, running on fat is sub-optimal, and this has been proven over and over again. Carbs are not the enemy, the body isn't going to have a mechanism where it primarily prefers carbs for fuel, and at the same punishes you for using it IF you are a health individual. Just eat the carbs that's appropriate for your physical activity level.

[@cassieoz1702]

I understand the hormonal 'stop eating' signallers when eating fat or protein but noone has really explained to me how your body knows to stop when you're eating carbs. Mine certainly doesnt

[@saude4437]

Ok, but I need a randomized study trial. I don't want opinion, I want to know. “I don't want to believe. I want to know.”

[@hardassevents]

From the WSJ. "Hershey [has purchased] SkinnyPop, Pirate’s Booty, Dot’s Homestyle Pretzels and Pretzels Inc. over several years for reasons familiar [...]: The company had a craving for sweet and salty. “We see great synergies there,” said Kristen Riggs, Hershey’s chief growth officer." Fat, sugar, plus salt yield nearly zero satiety.

[@johngosnell3847]

This is egregious. Low-fat vs low-carb diet studies clearly show low-fat isn't satiating.

[@dietdoctor]

Our higher-satiety meals are not low fat. 5-10% calories from carbs and 20-25% calories from protein is still a comparatively high fat diet. "Adjusting your target score Before you decide if you should adjust your target satiety score, you need to define your goals. Are you most interested in losing excess weight? Do you want to reduce hunger and snacking? Or maybe you want to enjoy your meals more, so you don’t feel like you are “on a diet”? You may find that when you adjust your satiety score upward, there comes a point of diminishing returns, where your decline in food variety or enjoyment outweighs your gains in satiety. Find the level at which you enjoy your food but continue to move toward your health goals. " www.dietdoctor.com/satiety

[@beautifulgirl219]

WERE THE STUDY PARTICIPANTS FAT ADAPTED? IF they are standard American diet adherents they are carbohydrate / sugar based metabolisms. Isn't it reasonable that their metabolisms will preferentially recognize carbs / sugars for meeting "satiety"? When fat adapted, metabolism burns fat at a higher rate than when not, and even on lean persons there is PLENTY of body fat to fuel activities of living, so when dietary fat is utilized the body draws on body fat seamlessly, therefore less need for "I'm hungry" metabolic signaling, therefore longer-lasting satiety. My explanation, anyway.

[@TerriblePerfection]

I couldn't care less about studies or scientific papers. Fat agrees with me and keeps me regular on a carnivore diet. I'm quite thin though, probably because I eat very few carbs (>20). Fat is our friend.

[@tmcche7881]

< less than > greater than ps, fat is necessary, it keeps me on my low carb (

[@Species710]

No. No. I've been struggling to do low carb, high fat, since April 2004 and it does not make me feel full. We are not all the same mathematical equation.

[@sabby123456789]

I can't eat saturated fat, so I have had to rely on MUFAs and PUFAs from macadamia nuts and walnuts. If I eat a high protein low fat diet, I lose my appetite but I feel sick. If I eat a high fat low protein diet, I also do not feel satiated. If I eat a medium protein and medium protein diet, I feel better, but still have the tendency to eat more nuts. I feel like some satiety issues in people may not necessarily be from macronutrient amounts but issues related to addiction. Since eating triggers the reward pathway, satiety control needs to be something that addiction medicine needs to look into.

[@Anna-mi8cq]

Why can't you eat saturated fat?

[@sabby123456789]

@@Anna-mi8cq I have one copy of the ApoE4 allele and I am a hyperabsorber of dietary cholesterol.

[@Anna-mi8cq]

@@sabby123456789 Och, sorry to hear that. I heard about hyperabsorbers, I didn't know they have to complately abandon saturated fat.

[@johngosnell3847]

DietDoctor is repeating a historic error. Everyone who works for DietDoctor needs to read this paper: A. W. PENNINGTON, M.D., Treatment of OBESITY with Calorically UNRESTRICTED DIETS, The American Journal of Clinical Nutrition, Volume 1, Issue 5, July 1953, Pages 343-348,

[@contrarian717]

Please tell us one line summary? Thank you

[@AzaleaBee]

Diet Doctor posted an article about this paper on its website on July 24, 2013. "A low-carb, high-fat diet from 1953 July 24 2013 by Dr. Andreas Eenfeldt, MDDr. Andreas Eenfeldt, MD in Calorie counting, History of low-carb diets, Low carb & high fat, Weight loss"

[@johngosnell3847]

@@contrarian717 It discusses how low carb diets were proven to work repeatedly yet failed to be embraced by the mainstream because of calorie-centric thinking. DietDoctor is repeating the exact same mistake described in the paper.

[@johngosnell3847]

@@AzaleaBee He needs to read it again, then. His website is making a grave error. We should learn from previous mistakes. Going back to "energy" dogma is a huge step backward. People are fat because of hormones, not because of energy availability.

[@contrarian717]

@@johngosnell3847 many thanks! I'm with you

[@kenwang9672]

I get more satiety from carbohydrates. Once the muscles and liver are full of glycogen the body is happy and hunger stops.

[@gerlachsieders4578]

I agree Johnny, people on this forum talk about sugar craches like they are gods own gp, but are apparently unaware that glucagon releases glucose from liver glycogen (unless this proces is frustrated by NAFLD).

[@rachelbrondel5858]

I agree that some carbs are particularly filling with regards to their calories. It's also satisfying to be able to eat a reasonable portion whereas fats are so calorie dense that portions need to be smaller. What are your staple carbs?

[@seanveach950]

I don't miss carbs a bit.

[@pointshealthcoaching8474]

Lol, there is no "nutrition - science "

[@jimkewley3790]

Nutrition propaganda is more like it, or Nutrition corporate advertising, or Pharma industry grooming...

[@k9rescuer934]

Ahh….points health coaching sounds like WW

[@rebeccapenar7357]

If you are to control hunger, you do need to know how much protein you are eating. I eat 45 g per meal and 2 meals a day. I get healthy fats, but not too much. Fiber is important and nuts and avocados have good fiber and fats. I use whole milk protein powder and berries, flax and chia for morning shakes. You keep your seeds whole and put a table spoon of each in a cheap coffee blender. The mixed organic berries at Costco are cood and lower carb. Put vanilla in it and a scoop of protein powder. On other days I eat 2 whole eggs and 2 egg whites with mix-ins. I am dropping weight like mad! I don't need to calculate everything as long as I know how much protein I am getting and eat lots of vegetables with it. It's that simple.

[@dirkdil8268]

I don't have a channel arguing for or against fat consumption. This obligatory defence against fat-phobic positioning is really getting old. I admire your patience but don't forget to prioritise the science, not just defuse the obsolete nonsense. You may be trying to covert the uninitiated but you seem to be giving the sceptics a bit too much oxygen. Go back to the message of what we should do.... not why we shouldn't is wrong.

[@eugeniebreida1583]

Certainly hope the diet doctor reads this. Thank you.