How to Eat to Feel Full, Lose Weight and Achieve Health | Andreas Eenfeldt MD

[@DrAndreasEenfeldt]

Thanks for the chat! I recommend playing this at 1.25X because I talk extremely slowly, must have been late in the evening my time! 🤣

[@Jupiter_Crash]

Thx u for sharing your time and expertise, Dr. Eenfeldt. I learned a lot.

[@Jupiter_Crash]

I did have to look away from the screen due to the bright white light that directly faces your camera. It causes flare and degradation of your image.

[@VeggoFix]

25:41 For particular companies it might be more profitable to mention a higher satiety score on their products. On plant-based meat alternatives for instance as the compete, even though they do not want to, with the satiating quality of lean meat. If a customer notices that a mock meat is not as filling as real meat while it has all other qualities or that particular meat, there is a higher chance that this customer will buy the real meat more often and so the mock meat less.

[@andanssas]

I generally play everything at 2x, but I found your words harder to hear. Try speaking in a higher tone and having longer pauses between sentences. Great info Dr. Andreas, thanks 😊

[@tofu-munchingCoalition.ofChaos]

​@@VeggoFix In my experience they choose more palatability than satiation. And the rise of hyper-palatable foods is a data series in that direction.

[@rn5697]

For me it's lentils and beans. Good source of protein and carbs good nutrients and fewer calories, gives energy and make me feel full.

[@northerncoloradotransparen1454]

Beans, beans, good for your heart, so eat beans with every meal.. Beans, fruits, and veggies are a no lose option

[@hiker-uy1bi]

If you can condition your brain into thinking this is appetizing, yeah

[@northerncoloradotransparen1454]

@@hiker-uy1bi or let go of the greed?

[@luna_belle5029]

I'm allergic to beans/ legumes. The reason the cause so much digestive distress for people is because they're not really meant for consumption. They're seeds, they're full of anti nutrients. They want to reproduce and not be eaten. That's why the only way they're safe to eat is through heavy processing.

[@hiker-uy1bi]

@@luna_belle5029 Eating plants often helps them reproduce because animals spread plant seed through feces. You also have to cook meat to consume it/render it safe too. Human outcome data correlates whole grain and legume consumption with pro health outcomes, so the science disagrees with you.

[@wesley42324]

Really appreciate how this guy actually lets his guests speak during interviews. Most KZbin drs irritate me to no end in the way they dominate interviews

[@jp7357]

I've heard you say "English as a second language" a few times -- I find that amazing ... there is no way I'd ever have said you weren't a native English speaker. I'm "English" living in Texas - believe me - no one here speaks good English.

[@jannmacdougall1448]

In Texas no one speaks English well.🌺

[@jp7357]

@@jannmacdougall1448 glad someone got it.

[@satansalley6526]

​@@jannmacdougall1448that's what I was thinking 😊

[@ns1extreme]

I think he went to university in US so that's why. But he lives in Portugal(?) now and grew up there too.

[@4124V4TA-SNPCA-x]

Your comment reminded me that ages ago when I have occasionally watched TV, I perfectly understood Philippine, Taiwanese, Swedish, German, Brazilian etc politicians, scientists and even just random people interviewed, as well as most from English speaking countries on CNN or BBC. But when there was a report on a then current hurricane (can't remember which) and US citizens from somewhere you often refer to as the 'bible belt' talked I was like what language is he speaking? I could barely comprehend any of it. It was surreal. Especially after or read right after my almost perfect score English certificate.

[@GaryGiberson]

After watching your video interview, I further investigate this program. I started out at 255 pounds on June 4,2024, and we of today July 10,2024, I'm at 240 pounds. I did get the app and so far it's the easiest program I've tried. I am almost 65 years old and 6' 00" in height. At the moment, I am tending according to my Excel tracking to get back to my wedding weight of 185 pounds by around December of 2024. So far I am pretty pleased with this program. Oh, also, I've been working out at the gym 3 days a week with mostly weight resistance and stretching. It's been unbearably hot here in the Northeast United States and when I do have an opportunity to walk it's usually early in the morning or in an enclosed area like a shopping mall that is air-conditioned. Anyway, that's my two cents. Thanks for sharing this program with us.

[@paulachristie7807]

I was interested in the comparison between the oatmeal breakfast vs. the egg breakfast. I eat oatmeal with berries for breakfast just about everyday but... some days it's enough, I don't need to eat again until lunch. Other days I'm hungry by mid morning. So food alone isn't the only variable, what you're doing is a factor, at least for me.

[@bc101ful]

Please do more of what you eat in a day. And grocery hauls. The ones you made were wonderful and they are very much needed.

[@blanca2301]

Eggs alone never filled me up. I need starchy carbs at every meal to feel satiated.

[@wackthegood8884]

Same here. I could have 4 scrambled eggs and still feel hungry 1 hour later, but if I have only 2 eggs but with a slice of toast then I'm full for longer.

[@kylemckinney_22]

Eggs and oats are the goat. 4 eggs, 50g oats

[@RC-qf3mp]

Try it with cheese.

[@Pazzathecat]

I struggled staying engaged with this guest due to the evidence being so heavily based on calories and understanding how they actually measured satiety. Will maybe have to watch again.

[@tullochgorum6323]

A sibling and I were both overweight and pre-diabetic. For ethical and health reasons we decided to try the low-fat plant-based approach. We read all the leading proponents and did it by the book. We both started well, but found it unsustainable. For us, satiety was very low and we began to overeat with baleful results. It is certainly possible to put on weight with home-cooked, ultra-clean vegan eating. So after a few years of struggle, we have both re-introduced some animal protein and are faring much better. We know other folks who find the low-fat plant-based diet super-satiating. There does seem to be a good deal of variation. Personally, I suspect that it's based on the balance between the volume and protein satiety receptors. Some people may be more volume based, while for others it's the protein receptors that predominate.

[@BikerBreatnac]

He seems very biased, he didn't mention any plant products that were high in protein like beans, tofu, tempeh, legumes etc. But coming from a low carb'er, it is not surprised he is biased, I hope his app isn't not as biased as he seems, but if he is putting a score together with 1 being the amount of protein and fiber being in last place of 4, I would imagine the algorithms of the app will also be very biased tbh! Well done for making him seem a little less biased by mentioning different diets.

[@nattygainz1398]

Its good to defend plant based food. It is better in every way. But I just want to add, protein is more satiating than fibre. And it has the added benefit of promoting muscle mass, and thus aiding in fat loss

[@yaroslavnosa4510]

But excessive consumption of protein negatively correlates with longevity

[@BikerBreatnac]

​@@nattygainz1398Which is why surely whole food plant-based sources of protein, which tick most of his boxes should have been mentioned and rated highly, as they contain protein, fiber and do not contain the blissy combinations he was talking about. As apposed to animal sources of protein which have no fibre, and often contain high amounts of fat and salt, which surely tick fewer boxes, but as I say, I am sure his app is as biased as he seems to be, and as Gil says says satiety does not equal healthy, and we all know the health implications of most animal products.

[@martinarnold5239]

sadly his website includes contributions from terrible diet advocates, such Nina Teicholz, Amber Hearn, Jason Fung. I don't think these are credible sources, others may disagre. Hard to take that seriusly, and I speak as sn advocate of low carb diets.

[@sallieredman7349]

Don’t worry. Most native speakers don’t know the difference between less and fewer. But kudos for learning. Thank you for an interesting video. So informative.

[@wallyrbc]

Even native English speakers have no idea it’s actually “Fewer calories.” Hear it all the time.

[@pynn1000]

"Less" is a common term in all Englishes. "Fewer" was introduced as the ONLY "correct" term for countable stuff about 250 years ago.

[@liamtaylor4955]

Fewer calories, less energy? :)

[@cartmansuperstar]

@@pynn1000 have an example, where "less" is appropriate instead of "fewer"? (english is my 2nd language, too).

[@wallyrbc]

@@cartmansuperstarUse “less” when referring to quantity or amount. “Use less flour next time when baking those cookies.” If you can actually count an item, use “few” or “fewer.”

[@werewolfcountry]

@@cartmansuperstar There are many ways to use "less". It can be an adjective, adverb, verb and even a pronoun. Search it on the Cambridge Dictionary and it should explain all that you would need to know. You don't necessarily need to reject the use of "less" to mean "fewer" in conversation though. Everyone will understand you perfectly.

[@tangerinetangerine4400]

Oatmeal with nuts and seeds and some natural peanut butter + fruit like berries, apples and dates fills me up like nothing else. It always hits the spot with savoury/sweet combo.

[@evanhadkins5532]

Excellent and wonderful. This is the kind of research that I expect most of us here are looking for. Many thanks.

[@alansnyder8448]

Like every video, I learned some important things with this one. I'm trying to lose weight right now, so no processed foods. But, I try to get nuts as part of my diet, but ignore if they are salted or unsalted. I'll be paying more attention to that in the future.

[@BASILPANAS]

This is a very useful framework within which to make your dietary decisions.

[@jwestney2859]

Great content... helps to reenforce my understanding and helps to further improve my choices. Be healthy. Enjoy food. Without hunger.

[@paulstevens1493]

I really appreciate Eenfeld's approach on this because it seems like satiety is a huge (maybe the biggest?) factor on weight loss from diet. I'm also quite curious to see how such an approach does in the wild, maybe even a clinical trial. It seems like ranking satiety would be complex due to a combination of factors (personal preference, short term vs. long term fullness, the prevalence of temping foods around you, etc.). But it's definitely a step in the right direction. Maybe an additional component to the app could be logging what you ate and how full you felt before the next meal, if that's not part of the app already.

[@henrikmadsen2176]

The exist an official "satiety index" (I havent looked it up myself though) Jeremy Eithier too has good vids on this topic

[@zsigzsag]

I love cut cucumbers (with skin) and Hummus! Love the texture, taste, Hummus has the protein, cucumber has fiber plus water. This a whole meal for me, totally satiating! I also use celery, green peppers (all colors actually), carrots, some whole fruits like apple wedges ect at different times for snacks. Was never thrilled with yogurt, no texture, bland and sour. I follow a Vegan diet but no high processed foods only whole.

[@hava]

Great episode @NutritionMadeSimple 👏

[@b.porterv7418]

In a nutshell: eat whole natural foods, mostly plants, and avoid processed foods.

[@shaystern2453]

and foods with a lot of water content

[@SableRain]

I really enjoyed listening to this. Thank you very much!

[@Guishan_Lingyou]

A trivial comment: The vast majority of native speakers of American English would say "less calories" rather than "fewer calories". It is true that it is considered correct to use "fewer" rather than "less" in that context by people who are aiming to preserve "proper" English usage, so if you are trying impress people like that, it might be an important "rule" to follow, but it isn't required in order to be speaking like most people whose first language is American English.

[@lorimckay2704]

Id love to draw attention to fact women who have been pregnant are well aware we crave foods at times, even when it is our mensurating times, Id suggest often we consume more crap food at times looking for the missing or low nutrient our body needs. Medications over the counter and prescribed all tend to block absorption so that too is a factor as getting sick. Ive noticed if I get all nutrition in right balance that too is very satiating.

[@claranumberone]

I just introduced Bulgur to my diet because of fiber content. Amazing stuff!

[@kygo]

He's not kidding about the yougurt and cottage cheese... I switched to eating low fat / high protein versions of both, and they are so filling, yet still low calorie.

[@DrAndreasEenfeldt]

Exactly. Cheat codes!

[@elba363]

As usual, great episode!

[@lotembenatar7163]

Great video, Gil, in my opinion the individual variability is more about taste preferences, when an individual consumes a food he likes he will eat more of it, and when it less tasty it becomes more satisfying, so same food can be satiating for one and not for the other.

[@anthonydatel3685]

Wow! I learned so much… fascinating and actionable!

[@tofu-munchingCoalition.ofChaos]

How do you think that's actionable? I think for various reasons the individual variability is extremely high and we are talking about averages at best at the moment. But even besides that: You can so easily change the satiety of a food by simply cooking (I'm pretty sure you can make everything extremely palatable by being a good cook). If you're not willing to live a bland eating life and you want to cook interesting meals, it's not actionable to know the satiety of foods to gauge the satiety of meals.

[@juliebrocklehurst-woods5247]

I feel so much better when eat good, I focus on that.

[@Jklmnopjkl]

I think part of the problem with some of these artificial sweeteners is that some of them like aspartame provoke an insulin response that may put you on a roller coaster and crave more food later as your blood sugar crashes

[@orbifold4387]

What are the mechanisms causing satiety? How does protein cause satiety? How does fibre or fats cause satiety? And in each case, how long does it take from eating to satiety?

[@Blurred1-h9f]

The issue I take with th3 adherence part is that even bland dishes such as tofu with rice and brokkoli can be made delicious if you put proper spices on it, soy sauce/salt etc. Is it as tasty as with oil? No, but it need not be a 9/10 for something to be enjoyable. A 6-7/10 will suffice

[@RemotHuman]

My intuition (credentials: have been losing weight recently): Factors of Satiety: 1. foods high in fiber & protein > fat > carbs > simple carbs & sugar 2. don't eat ultraprocessed foods as they are engineered for you to eat the highest amount of them possible through market forces and scientific market research tests on what makes people eat the most among other things 3. food additives such as salt, fat, stuff like msg as well as things you havn't heard of, and probably spicy spices and flavorful spices will make you want to keep eating past when you would be full 4. high volume > low volume (per calorie) 5. high vitamin concentration is good, your body probably craves food when all its nutritional needs aren't met I'm guessing 6. try to be healthy besides just satiety, that will probably help hunger be regulated. also regardless of what philosophy you follow (low carb, low fat) it will probably decrease your UPF consumption which is good. i use an app that scans for potentially bad additives in packaged food 7. eating how people used to eat might be good (appeal to nature fallacy). idk if this is a fallacy, but its true that people didn't used to be as obese, and diet is a big factor in obesity, so. if you are rich then maybe this means eating grass fed milk & beef and pasture raised eggs & chicken, and maybe organic as well. hard to tell if it makes a real difference. grass fed has more omega 3 though which is supposed to be good Tips: - vegetables have a really great calorie:volume ratio and calorie:fiber ratio, and vitamins, and they are well-known to be healthy in general and studies show this. Uk has public health campaign called 5 a day, referring to servings of fruit and vegetables - eat whole grain grains instead of white, relatively easy swap taste & recipe wise (maybe not price-wise sadly) - eat leafy green smoothies if you don't like eating salad, can also add greek yogurt for protein. use fruit for sugar, include bananas for it to taste good - if you stop eating deserts/candy fruit will taste sweeter, and desert will taste really sweet. do it as a form of meditation. have deserts only when eating with other people. but this is optional - can easily check if something is high in a certain ingredient by looking at the nutrition facts and looking at the percent. the prcents are based on 2000 calories, so 100 calories is 5%. if something has 5% of a nutrient per 100 calories then it's neutral amount, >5% is high

[@khaldounsamman9128]

Greek yogurt with blueberries and allulose has been my go to when I have an ice cream craving.

[@liamtaylor4955]

I'm probably confused on this, but there seems to be acute and chronic satiety. For me, eggs are acutely (maybe I mean quickly) satiating, but I'll be hungry again sooner than if I eat boiled potatoes which I can eat for longer at a sitting, but they hold me for longer when I'm finished eating. I dunno.

[@mimiluau]

This was a really helpful video with easy, implementable takeaways.

[@Plantbaseddoc]

It’s important to note that ultra-processed foods & hyper palatable foods are not necessarily the same foods. The example of a food in the video that is not ultra-processed, yet is hyper palatable was salted nuts. What some people perhaps don’t realize is that meat like beef that is high in fat becomes a hyper palatable food once you add enough salt to it.

[@LinoGalianni]

I am a data scientist and I wonder if there is am optimal ratio between the most important macronutrients that maximizes satiety. So rather than percentages of single nutrients, if there exist an optimal ratio of fiber to protein to fats.

[@annoyedaussie3942]

One thing i think that is being overlooked is the nutrition side and natural animal behaviour. If my body says it wants a particular mineral or vitamin etc. the most satiating will be the food that provides that. You will continue wanting to eat until any deficiency is rectified. Can't remember which type of animal but it was a ruminant and it was discovered that the animal would choose the plant type it was going to eat based on it's nutritional profile, the animal wasn't eating randomly. Also there was an experiment with some children to observe what they eat with many options and one of them had rickets and that child started drinking cod liver oil until the rickets was gone and then never touched the cod liver oil again. So humans still have this ability however that ability is probably very affected by ultra processed foods and taste signals for example for a particular nutrient, however the food not actually containing the nutrient. Because of instinct you could end up continuously eating that food and still remain unsatisfied because it isn't actually giving you the nutrient your brain thinks it is. It's the simple reason why you will desire one whole food today and a different one tomorrow, but with ultraprocessed food all bets are off.

[@northerncoloradotransparen1454]

Potatoes are the most satiating food according to the satiety index

[@kygo]

The problem with potatoes is people rarely just eat potatoes on their own, once you fry them in some fat, then add some salt, add some flavors (for chips) or sauces (for fries), well you can eat endless amounts!

[@brucejensen3081]

Something wrong with me, cause I can eat heaps of chips

[@robgibb430]

Agreed, Hava does not properly recognise this

[@vlatkomarjanovic6594]

No way, I can polish a kilo of roasted potatoes in one sitting .

[@andanssas]

Yes, if you roast/bake them with salt, garlic and olive oil, you have the hyper-palatable combo. Change it to simple boiled potatoes and you won't have that issue 😂

[@sectionalsofa]

So many brilliant people in this field (like you) consistently say "less" instead of fewer. You're in good company.

[@donwinston]

Meaningless.

[@gio5969]

Thank you for calling me "brilliant".

[@pynn1000]

I use both, "less calorific", "fewer calories" but more often "we are not bomb calorimeters".

[@biondanishgenomeinstitute8193]

Yea, and they do "warm and cold temperatures", "minus 25% rebate" etc too.

[@b.porterv7418]

That doesn't make them correct.

[@nopenope1]

ate chicken with chickpea, bell pepper and corn just right now. Completely full with approx. 800 kcal. 80g protein 16g fiber.

[@yoso585]

“Right now” is a bit premature in the long run.

[@nopenope1]

@@yoso585 well I was full for at least 3 hours and now cravings for hours more. Usually half the day. It's not good but this was almost a one meal a day thing. It's just to less kcal for that. I do that combo for prep meals every few weeks and freeze it.

[@nopenope1]

@@RiDankulous I'm still at loosing weight. I've changed my diet to more fiber, lentils, beans, chickpeas and added fiber like the husk to bread, pizza doughs, to reduce carbs and increased volumne (higher hydration dough) . Have increased protein, too. Mostly I cook now my food, no ordering. Better fats too. 50:50 plant/animal based protein. In the last 2y I'm down 45lps. Could be more, could be less. Currently I'm loosing 2kg within 3 monhts. I do not messure to often. BMI now 22-23. I'm very sure with my mental state and no issues, I can hold this diet forever. Of course you never know when the s*it hits the fan etc. For now I aim for a swtich of 3-4KG fat to muscle ;)

[@kj8476]

I can give a little insight. Due to your channel I have started to eat a lot more fruits, which means i eat abou 5-10 apples or equivalent. I eat for lunch carrot salad or similar during working days and only fibre rich corn products. It is very sustainable for me doing it now 1 year. This lead to a slow weight reduction, I lost 16kg in 1 year and it is still going on. I always eat to satiety and I still eat meat and most stuff I ate before but of cours now much less as I'm less hungry due to the fruits. If you eat 1kg of apples you have 500kcal think about how fullmyou are after this... I also eat fish and beans and so on.

[@kj8476]

I would say I'm on a nothing very low diet but maybe a little higher carb compared to a normal diet. Carbs ar very filling if they are high in fiber.

[@RollingTree2]

I'm guessing the comparison factor for evaluating relative satiety is weight. That needs to be noted, stressed, and clarified with examples to have real world applicability. I suspect that, to a consistent degree well beyond the noted individual variations, humans tend to use, and take for granted, different comparison factors in different cases ...sometimes weight, more often volume, sometimes degree of blandness, depending on the particular food comparison. Excellent educational resource and channel in general ...thank you!

[@WilliamRoscoe]

Thanks for the video! Wouldn't you agree that satiety varies with time eating a certain diet? Me and all my European friends who moved to the USA for a couple of years or more noticed that our capacity for food went up. A lot. I used to have the same breakfast cereal each day, and took a packed lunch to work because the canteen food was terrible so my lunch used to be pretty much the same (Sandwiches and some fruit), so thinking about that as a constant, then dinner was the variable. At first I tried a lot of different restaurants but kept going back to a Chinese place that served a great General Tso's Chicken with rice. It was huge and I'd take a third of it in a doggy bag and gave it to some homeless people on the way home. After a month or two then I was eating it all. After that I was eating it all and then a dessert. I gained weight (big surprise) so my metabolism was higher and then I needed more food like a vicious circle. But do you think that that was the only reason or did my stomach capacity increase or did something else happen? Anyway, we all lost the weight when we moved back to Europe. Albeit gradually.

[@b.porterv7418]

Boiled potatoes are consistently rated as the must satiating food. This goes against his list as they have very low protein. Interesting.

[@kakefisk]

it does however contain a good bit of complex carbyhydrates and some fiber, which may influence things.

[@oksanakaido8437]

Not to mention, boiled potatoes have a high water content, which is also very satiating. Not sure why his list doesn't mention water content

[@kenhaze5230]

​@@oksanakaido8437he does mention granola has low water content.

[@VeganWellnessTribe]

I appreciate his perspective. I feel like he kept interrupting you.

[@Surfer-727]

Great video ! Thank You !

[@glennhanna244]

I've been snacking on baby carrots to hold me over until my dinner. They have some sweetness that I enjoy and despite the notion that they are high in sugar, they are high in sugar 'for a vegetable', but way less sugar than other snacks in my pantry. Even if I eat an entire pound of baby carrots, it's only 181 calories, and apparently not all of that is digestible. I'm feeling pretty well satiated for a couple of hours.

[@gordonwho]

Not sure if you already had Stephan J. Guyenet on your show but the information here is very similar to his book!

[@DrAndreasEenfeldt]

Stephan is great, and so is his book.

[@4124V4TA-SNPCA-x]

The personal differences in perceived levels of satiety are indeed fascinating. And so multi-factorial I doubt it will become clear for us in the near future. I'm just guessing here of course but it may very well be that culture, habit, climate, genetics and epigenetics, gut microbiome and microvirome are all pieces of the puzzle. Those experimental studies would be interesting to read for sure. Also our understanding of taste and smell is so very poor. Angel is also a huge part of tasting that confounds its study even more. And it also could be a huge factor in a diet. For example if somebody would be more satiated by eggs with butter than oatmeal with berries but hates and avoids it or vice versa, that already reducedls the options the person left with. And i know so many picky eaters with strange aversions is mine boggling. And the e picture gets more complicated with principles, morals, doctrines, misinformation, religion. (Although it also has its positive aspect as one can only be picky eater in abundance. In warzones or in ancient hunter gatherer culture you ate what you had our die, and for a really malnurished, hungry person, anything tastes like the most delicious food they ever had.) But the principles are simple and the same for ages and won't likely to change in the future as far as the very fundaments go.

[@SkyDawg108]

Very informative. Thanks! I may have missed it, but I would like to have heard more about what constitutes satiety. Conventionally, I think, it refers to the sense of fullness at the end of a meal. But I'd be more concerned with the *duration* of the satiety. Sure, I can feel full after eating a pound of spinach, but for how long? I've found that added fat, though calorie dense, and perhaps because of the slowness with which it is broken down and digested, holds me for hours longer than a high volume of low-calorie-density food. But because I'm carrying 20 extra pounds right now and have coronary artery disease, I can't go around throwing a lot of fat on my food. So it's a balancing act, one all of us have to perform depending on our individual goals, health profile, age, and food preferences.

[@ScarletFoundryTarot]

Hi! I fall into the oatmeal category in terms of satiety. I am mostly plant based now. Seriously, it would take probably 8 hard boiled eggs to make me start to feel un-hungry. I just bought non fat greek yogurt to experiment. I was hungry, I ate a serving and I might as well not eaten anything...no change in my hunger. its been 20 minutes. I think I am a high volume eater!

[@tofu-munchingCoalition.ofChaos]

Neither eggs nor oatmeal nor greek yogurt is satisfying or satiating to me. I still eat oatmeal (convenience, health). I ate greek yogurt and eggs in the past. For me it's volume (I regulate calorie density mainly with vegetables) and I need very umami meals and something sweet but not hyper-palatable (usually fruits) to feel satisfied. The good thing is: It's easy to experiment yourself with that. It's not an outcome that's difficult (adequate health markers) or impossible (longevity) to experiment with.

[@itsalwayshalloweenexceptwh5118]

I could go to work on 1 hard boiled egg and it would take me about 5 hours for an appetite to develop. Yoghurt, cottage cheese and other cheeses don't work for me. Oatmeal works for me. Meat works for me. I'm now mostly plant based with a focus on potatoes, brown rice, vegetables, some fruit, beans/lentils. I'm not vegan, I would eat something with an animal product in it if I was visiting and it was offered to me. Most bread doesn't do it for me either. I could easily eat way too many calories even with simple bread (flour, water, yeast, salt). I have to load one slice of bread with lots of vegetables and some protein rich ingredients to make it work.

[@wallyrbc]

I really like the app! So far so good. And I’m mainly point based. You can truly folllw any eating plan.

[@kestag2110]

Good stuff, thanks 🙏

[@Flysfloss9146]

Also say-she-ety, not sat-eye-ety. Like patience. Not sure why so many people are confused about this. The guest actually got it right.😊🎉

[@myggggeneration]

sa·ti·e·ty /səˈtīədē/ according to Oxford Languages (Google)

[@Hikari7775]

That's not true, both pronunciations are correct. Look it up.

[@angelolife]

18:25 - I'd say we have some hint of that experimental evidence from Tim Specters twin studies showing different blood sugar responses from the same food in monozygotic twins. Blood sugar response is of course not the only factor affecting satiety, but my guess is it's probably a big part of why some people feel hungry again in 1,5-2 h after a bowl of oatmeal and others don't get hungry again in 4-5 h. Tim claims that the microbiome is the main reason, but lately I've started wondering if there is enough variation (even between monozygotic twins) in the amount of amylase is released in our mouth and intestine to affect satiety from foods rich in carbs... If any of you reading this are going to make a satiety study, please include this perspective!

[@johngriswold2213]

There is some evidence that high protein diets are not health promoting over the long term, and also that Americans get far more protein than many recommendations. Would love to see a Dr. Gil dive into this area;)

[@aro2103]

Can you cite the evidence. If i am not mistaken this has bern debunkef

[@gio5969]

This video is making me hungry.

[@slavbarbie]

For me it's opposite. Motivates me to start eating well again

[@peggykey5570]

❤this man!

[@PierreReb]

The satiety score is interesting. Reminds me of the book, "how not to diet", by dr greger.

[@vulcanville]

Two thoughts: First, I studied Population and Community Biology, and I learned that (some/many) preditors focus on a given prey and from time and need to "switch" what the see as food rather than just eat whatever they can catch. This might be psychology behind why people differ in what they think will satiate them. Second: I wonder if satiety is one thing.. Full from a huge salad, full from a big drink, and full from a steak all seem subjectively different. One might benefit from blending the fullnesses.

[@janajoujan7658]

How to know that someone is a real scientist: Listening to him is like watching paint dry.

[@wackthegood8884]

Unfortunately, I have to agree in this case. The 'what' of what he was saying is certainly interesting, but the 'how' he went about saying it was very tedious.

[@pedro.almeida]

Yes, but that’s what happens when you have a guest who’s not an English native speaker. You can try speeding up the video a bit, but anyway in general I just remind myself that at least he’s making an effort to communicate useful information.

[@The123fiona]

@Gil Plant Chompers had a really interesting video specifically about Hyperpalitability of food about 12 months ago. His guest was a Dr Terra Fazzino (sp). She has identified that a high fat content (>25%) and a high salt content (>0.3% by weight) are key components of the diet that define hyperpalitability and thereby contribute to the rise in obesity in America. I recommend you look back at it in the light of this conversation

[@hiker-uy1bi]

I lost 40 pounds replacing dessert junk food with fruit

[@ElizabethKieding]

wow! great convo!!! great idea! want the app!

[@SuperEmboss]

Hi, Gil! Have you compared vegetarian spread cheeses with their regular counterparts? For example, Philadelphia plant based Vs the regular? Are they really a healthier option or the fact that they use coconut oil makes them equally bad in terms of fat content that could play a role in acvd?

[@waynegolding14]

Enjoyed the video 😊

[@tofu-munchingCoalition.ofChaos]

I recommend Menno Henselmans' blog article on protein and satiation. I think even looking the way your guest did on satiety is too simplistic and I agree with your take on the individual variability. Greek yogurt and protein in general is not at all satiating to me. But I eat quite a lot of protein. So if you think about Henselmans' blog article this makes sense. Satiety depends on the background diet.

[@snouty9017]

For me, a ketogenic diet wouldn't work because adherence would be too difficult. High carb whole plant foods diet wouldn't be a problem at all.

[@trandel]

This one is probably feeding my cognitive bias on the diet subject. Is that good or bad I don’t know. Thanks.

[@danielpincus221]

Bottom line of the bottom line: you have to be highly motivated to lose body fat. The motivation might be limited to what you don't allow yourselves to buy and keep it home, as opposed to the kind that has you bringing problematic foods home, and then having to resist eating them, but in the end, there's nothing like a strong reason to go through what needs to be done to lose body fat.

[@ohhimark742]

I can eat cottage cheese by the pint

[@laurentlb]

On the topic of "designing ultra-processed foods" to be healthier... have you checked meal replacements? The companies behind these products are certainly willing to make them more satiating. Some of them are said to be nutrionally complete (e.g. Soylent, YFood, JimmyJoy...). Do we have enough data about this approach?

[@LinusBerglund]

On a related note: I decided to try to eat all my calories without much added fat. Getting 2500kcal with bulgur, rice, potatoes, sweet potatoes, quinoa, beans, fruits and veggies and using a low-fat dressing to be able to get it down is friggin hard. Unless I snacked A LOT there was no chance in hell I would be able to get 2500kcal. My trick now is to do a fast calculation about how much I have eaten and fill up with nuts. The upside is that I am getting upwards of 135g of protein per day without adding any powders. The times I am doing lots of cardio I simply cannot get enough calories, though.

[@RayAntG]

Low fat + high protein = fat burning machine.

[@4124V4TA-SNPCA-x]

Isn't added nuts are added fat? Although they are super protein and fiber rich, and whole nuts processed badly by our body (vs fine nut floors or not butters). Of course your diet is still super low fat, regardless.

[@mikafoxx2717]

​@@RiDankulousthere is saturated fat in most oils, like peanuts, so perhaps if you had a lot

[@questioneverything1776]

Try a breakfast of Plain oatmeal with nuts, seeds, ground flaxseeds, cinnamon, berries or craisins, after cooked add some plain Kefir, sweeten with stevia or monk fruit or a little bit of maple syrup or honey. Eat it slowly until satisfied not full. Put back in fridge if you’re not finished. Reheat the next day it actually turns into a resistant starch digesting even slower the day before and giving you energy for a longer period of time. Protein, high fiber, some healthy fats, slowing down to eat and giving your body 20 minutes to be able for the hormones in your stomach to communicate to your brain when you’re full, this will overall help you to eat less.

[@TommysPianoCorner]

Of course, if you are diabetic you might want to test your blood sugar afterwards! The result might worry you. Even if you’re not diabetic, I’d be inclined to check anyway

[@questioneverything1776]

@@TommysPianoCorner the fat, protein, and fiber from the nuts, seeds, and flaxseeds that you add will slow down your digestion giving you a steadier release of blood sugar over a longer period of time making you feel fuller longer and you will not get the blood sugar spikes and crashes. This would be safe for diabetics 👍

[@TommysPianoCorner]

@@questioneverything1776 I have tried this and for me it doesn’t work. Yes, the rise in blood glucose is definitely slower, however, as I clear glucose very slowly, I still end up with far too much time ‘out of range’. Of course, I could have an absolutely tiny portion (an approach I experimented with), however, then of course the satiation is not there. My advice to any diabetic is if you feel the desire to eat carbs in any form, test for yourself. CGMs make this super simple to do. Plan out all the meals you want to test in advance, be prepared to weigh everything and look all the nutritional info up for everything. Eat and see. My experience was that anything beyond 20g of total carbs in one sitting was not a good plan. I did all this over 10 years ago with finger prick tests before and after eating. 10g carb was ‘optimal’ (2 hours post prandial to the low 6’s, 20g acceptable (2 hours post prandial around 7.8).

[@questioneverything1776]

@@TommysPianoCorner CGM’s are definitely helpful. Everybody’s body is different and some ppl’s bodies react differently to different ratios of proteins, fats, and carbohydrates.

[@jenniferlewis4369]

For me, satiety per calorie is a really, really helpful concept. However, I'd not underestimate the importance of the texture of the food; there's something about the texture of grilled/poached salmon that makes me feel 'full' after just a few bites. What's effective in helping someone to stop eating once they're full will vary from one person to the next. In my experience, one much-overlooked factor is the amount of chewing required to consume the food. I can murder a large sandwich and not feel 'full'. But, if I eat a bean salad including vegetables that require a lot of chewing to break it all down before swallowing, I cannot eat anything near the equivalent volume of it that would equate to the sandwich. So, is the level of satiety I feel related to the amount of chewing necessary and the amount of time the food is in my mouth? Maybe. Has the RCT already been done? LOL!

[@fionadale8044]

Shouldn't the studies on satiety be conducted prior to developing an app?

[@andreasrydstrom9112]

Although I'm sceptical to anyone working on the same team as Nina Teicholz, one of the loudest proponents against unbiased nutritional science, I find this to be super interesting work on trying to understand satiety! I wonder how they measured the weight of each of the four pillars and giving them that particular order. My guess is that it is very hard to acctually do that with any scientific certainty with the available research. Although I'm no expert on the field, so I could be very wrong. I think there is a lot of individual variability when it comes to what part of the food that is most satiating for a person, so it might be more fair to give them equal weight? I'm guessing the risk of bias is big in this field of research looking through the research and trying to decide what factors have the biggest weight. I'm guessing a team of low fat vegan researchers would be more likely to conclude that fiber is the most important factor while a team of lchf/keto researchers would conclude that protein is the most important factor. For individual variability things like diffrences in the microbiome, the AMY1-gene copy number, psychosocial factors that might have lead to fast eating or other eating behaviours, obesity, metabolic illness and so on all have the potential of effecting which of the four pillars that will be the greatest determinant of satiation. With all that said, it is nice to see a fellow Swede nutrition nerd on the show, that I share the same name with! Keep up the good work Dr Enefeldt!

[@JoK-dz7bh]

Can you please address the science of MCT oil. Is it really a miracle fat? Thanks

[@rn5697]

Whats healtier Puffed peanuts 60g, Hu cookies 60g od 1-2 boiled /omelette eggs om asking for my cheat days :)

[@Plantbaseddoc]

What do the studies show comparing the satiation & satiety of protein vs fiber? Are there studies comparing the satiation & satiety of plant protein vs animal protein?

[@Plantbaseddoc]

It’s important to note that satiety & satiation are not the same thing. Satiety refers to the feelings of fullness between meals, whereas satiation reflects feelings of fullness during a meal. Satiation results in fewer calories for that particular meal, while satiety results in fewer calories for subsequent meal(s).

[@Plantbaseddoc]

Seems like legumes would be the ideal food for satiety & satiation since they are a good source of both fiber & protein. The “second meal effect” of legumes can improve both blood glucose & appetite hours after consumption.

[@Dan-dg9pi]

I enjoyed the discussion. I do think Dr Eenfeldt may have dismissed too easily the fact of individual difference. Like it or not, even in carefully controlled studies, individual variability is not completely explained by "adherence". Rather, adherence is a catch-all term that is used to explain residual differences that aren't explained by the independent variables.

[@DrTomMD]

Only six minutes into this but I’m finding it hard to believe that hyperpalatability is a way to feel full on fewer calories. In fact, it is the opposite IMO. The other three criteria (caloric concentration, fiber and protein… Though there likely different sources of protein that, due to their structure, amino acid profile, chewiness etc. drive the issue of protein enhancing satiety versus simply any mix of any form of protein, such as clear liquid amino acid drinks like Isopure) makes sense. Of course fullness is just one component of satiety/satisfaction, so maybe he’ll wrap it all up in a nice bow in the end. I’ll have to listen to the rest after work. But I’m interested!

[@BrianSnyderTerp]

@Gil , great channel, I love it! Any chance you are planning on doing a study of best diet for NAFLS. So much conflicting information about how good/bad 'healthy' fats are for you when dealing with this. Id love your analysis!

[@claranumberone]

Is there any correlation between fiber and satiety?

[@video1000nights]

Gill a few non connected questions: what about plain white potatoes ranking #1 on some satiaty scales, what about fat (not in the 4)?, can you do an episode entirely on satiety variability?, didn't Gardner point to a study more clearly? Do stomachs stretch for "volume eaters" have you looked at this topic?

[@Snapkrackpop]

I have glp1 deficiency from a dysfunctional hypothalamus causing pan hypo pituitary and I also have damage to my colon from pan UC. Both causing a GLP1 deficiency and yet insurance won’t cover a GLP1 agonist for me. I wish the info in this video could be of help to me, but it is not because of the underlying issues. Any suggests?

[@stephx9759]

I never thought i’d see videos teaching grown up people how to eat 😂

[@myggggeneration]

We didn't grow up in a world where empty calories masqueraded as "food".

[@wallyrbc]

I don’t and will never eat meat, but I’m interested in this app nonetheless - sounds interesting.

[@luisoncpp]

... an issue that I have with the satiety indexes is that there are very few foods in those indexes, so it's hard to consider that for a general diet, for example, I haven't found any list yet that contains tortillas, nopales, fried tortillas, pozole, chilaquiles or the effect of peppers and different sauces over food satiety. Also, for the beans I only have seen baked beans in those lists rather than a comprehensive list of different ways to cook beans (personally I find far more common to eat just boiled beans with salt, onion and pepper, or refried beans; and I think it would be odd for anyone to eat baked beans daily, but for boiled beans it's very common).

[@evanhadkins5532]

on the guest's site (hava) there is a box to enter a food and get a satiety score for it.

[@greatbigeye2506]

Meals that balance fat, carbs, and protein always feel the most satiating for me especially when they are heavy on the cheese, fatty meats, egg yokes, etc but I have bad and high cholesterol so I’ve recently started replacing saturated fat with nuts and seeds etc but it isn’t the same, I digest it faster and have to eat more often.

[@annoyedaussie3942]

Are you eating your nuts and seeds raw or cooked? It makes a big difference in digesting it and also uncooked nuts don't taste as good so you are less likely to overeat them for 2 reasons.

[@greatbigeye2506]

@@annoyedaussie3942 Been eating more raw than cooked unless I add them to the granola that I make with olive oil and a little honey.

[@MrMegaTimmi]

What is the name of this app?

[@SandysDIYHealthAdvocacy]

Halo Top ice cream is an attempt at making ultra processed food satiating. Not saying it's "good" but maybe better

[@Fitzrovialitter]

4:18 The guest is arbitrarily redefining the meaning of "addictive".

[@DammikaW48474]

Dear Dr. Gil, Just read about a British reserch published very recently that says fish oil supplements can actually INCREASE the cardiovascular disese risk and risk of having a stroke. Please, PLEASE could you look into this and explain what this means...? Thank you in advance. A concerned person who trust your objective views.

[@lorimckay2704]

example craving chocolate is basically a need for magnesium and craving sugar is need for more fruit I have discovered.

[@archmaesterofpullups]

I wonder how much you can game the system with supplementing tons of psyllium husk and/or collagen. It would be interesting to see some sort of study design where they equate the hedonic aspect of the food but have one group eating things higher on the satiety index compared to another group eating foods lower on the satiety index but consuming a ton of supplemental fiber to see how much is needed to offset the lack of satiety.