Does energy density matter for satiety?

Eating low energy density foods is an important component of higher satiety eating. But what does this mean and how can you decide if you should eat more low energy dense foods? We get into the details in our latest video.
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[@alospm]

I’ve been a fan of this channel for a long time and I’m really really enjoying the slight shift recently towards including information for non-Keto people. I live a low-sugar, but not keto lifestyle, and I really enjoy the content recently.

[@patriciawalters6778]

The problem with low energy density foods is they tend to be inflammatory in people who are metabolically challenged. Low energy density foods tend to be high in FODMAPS, are associated with leaky gut, IBS & IBD, and in the case of fruit or starchy vegetables, have been associated with triggering food cravings. Prioritizing healthy high energy density whole foods (whole animal foods) is anecdotally associated with long and short term satiety, the consumption of less food energy overall, better body composition, lowered inflammation, and an overall improved sense of well being (as self reported by practitioners). Low energy density foods are also often only high in the micronutrients that appear to be less important within a whole animal based eating pattern. For instance, low energy density foods are often identified as nutrient dense due to high levels of just one nutrient, such as vitamin C, potassium, iron, or zinc. Those who do not consume significant amounts of dietary carbohydrate require only trace amounts of dietary vitamin C. Those eating a whole food animal based diet get all the others in more than sufficient quantity from animal products. The data that is currently being collected by oganizations like Revero is trending sharply toward an association between a diet that restricts plant foods (low energy density foods), focusing on high energy density whole animal foods, and better body composition, improved general health markers, disease regression, and better quality of life.

[@saltrock9642]

Me personally have been doing great living keto for 4 years now. I eat a lot and it’s a broad variety of low carb foods that must have tons of energy stored in them. I do very well at powerlifting 3-4 days per week and I’m in my mid 50’s. Thanks Doc!

[@lindagivens8882]

Good info Doc, thanks

[@CarbageMan]

I've found I can over-consume nuts and cheeses and those can be energy-dense. If I eat more meat and eggs, I'm more satiated.

[@btudrus]

It's the hormonal response what matters. Not the energy density.

[@CarbageMan]

@@btudrus Both matter.

[@kurakuson]

I feel stuffed from eating a baked potato drenched in sour cream and real butter; and a nice tendet marble ribeye steak. Life is good.

[@DHNguyen-so3jv]

Can I be on keto diet without losing weight? I am very thin already.

[@fredsmit3481]

Doc, Thank you for saying that keto does not need to include high density fats. Keto diets are about being in ketosis and not the food that is eaten. Any diet that puts someone in ketosis is a keto diet. If a diet does not put someone in ketosis, then it is not a keto diet - no matter how much fat or how little carbs are eaten.

[@joannekerr8839]

I listened to this carefully ... and I don't agree with what you're saying.

[@btudrus]

Me neither. Satiety is hormone driven.

[@chazwyman8951]

I do not think there is good evidence that nutrient density leads to satiation. Nutrients from vitamins, to minerals tend to stress the system since they need to be balanced in the blood and controlled, so as to avoid excess, and deficiency. There is definite evidence that "hedonic" foods which tend to be low nutrient density encourage hunger and fat storage. This is not the same as implying that a ood with, say, a high mineral or vitamin concentration satiate.

[@garyfinch1840]

I can have 6000 calories a day and still lose weight. I can feel satiated by just 500 calories. Calories have nothing to do with health, weight or satiety. Hormones are vital to satiety and you sir clearly deny that.

[@btudrus]

"Does energy density matter for satiety?" - NO! It's a hormonal issue!

[@chazwyman8951]

Satiation is 100% hormonal. Think that over!

[@Jimfrenchde]

Energy density = Calories per gram. Volumetrics is an excellent book that discusses energy density.

[@iss8504]

That book is about low nutrition high volume therefore low cal. I tried that diet, it didn't work ar all. Carnivore works.

[@Jimfrenchde]

@@iss8504 Do you think that combining Carnivore with low energy density could work?

[@btudrus]

@@Jimfrenchde No

[@denisvoronin2048]

Is this channel becoming a vegan one? lol

[@Stuart.Branson.]

It's all about ENERGY but not how this vid describes. People are not there yet, maybe 50 to 100 years more. Calories are irrelevant to biology.