How To Suppress Your Appetite Naturally | Hunger Hormone Science | Weight Loss

[@yourmom9085]

“Pasta is one of your worst enemy” Cries in italian

[@phoeberose1094]

Hahaha I eat pasta basically every single day for lunch 😆🙊

[@adflicto1]

@@phoeberose1094 Same :D

[@fedeli96]

Its funny because Italy has one of the lowest rates of obesity in developed country. Italian cuisine is so much more than pasta and pizza. We eat a lot of vegetables and fish too and unprocessed foods in general

[@pebblebrookbooks4852]

Gluten free pasta tastes/functions way better than gluten free bread.

[@seitanbeatsyourmeat666]

Pasta is compact because of the extrusion process… and because of this, the body treats it more like a resistant starch. You can cook it, make a casserole out of it (search for pasta al forno recipes) and reheat it in the oven the next day to make it even more resistant to raising BG levels

[@twoandahalfAI]

"Consider rice as your enemy." Cries in Asian

[@gracedoe918]

It doesn’t feel like a meal without it 😭

[@classicalmusful]

nah, rice is filling and good. eat brown rice if you're worried

[@Gackpoid]

I haven’t researched too much but I heard that cooking then cooling the rice (quickly, like putting it into the fridge) for a few hours can lower the GI. Not by much though

[@siobhan9916]

Zarichuu you sound young, don’t focus on eat lose, it’ll ruin your life

[@keishuun3971]

@@siobhan9916 it already took over my life ever since I was 11. All these years everything revolved on what I ate or how many calories..

[@yonyokai4593]

One word UNDERRATED

[@KianaDocherty]

😚💕

[@rheinhartsilvento2576]

You can say this again! I'm beginning to binge-watch...this is such a great channel. It already feels helpfu - after only a few videos! Thanks so much🤩

[@Paula-cw3cj]

Is oatmeal a refined carb?🙇🏻‍♀️

[@sirf-fuzzylogik4007]

@@Paula-cw3cj Whole oats aren't.

[@notsosecretsnacker5218]

Channel has blown up so much in the last year. It's crazy how quick it happened

[@Shams03079]

This is true, I eat high protein breakfast now and I don't feel hungry at all, all day. Breakfast is actually the "biggest" meal of the day for me, I eat eggs, fish, beans, nuts, fruits, vegetables.... I'm one of the few people in my family who starts the day with a full meal, and not just bread and peanut butter. Since I've started doing this , I Lost 15kg (in 6 months) and now I'm starting to see muscle definition which is Amazing because I've Never been muscular.

[@crystalwaters513]

it’s actually scientifically proven that if you have your biggest/ most calorie dense meal for breakfast and your lightest calorie meal for dinner you’ll lose more weight!

[@HilwaAlifah]

Do you exercise moderately too?

[@tomwanders6022]

Damn good job :) I lost my first 10 by doing intermittent fasting my next 5 with working out and the last few I lost are by changing to a keto diet, which makes me feel a lot more energy loaded so I went from 100 kg to 80 in the last 2 years. I am trying to exercise with nosebreathing now. I will see how that works out.

[@Shams03079]

@@HilwaAlifah yes 3/4 times a week

[@OggerFN]

I work as a software engineer and I don't have the option to cook at work so I need some breakfast to get me through the day. Can you guys recommend me a breakfast which can bring me through the day without starving (aka without breaking down muscle mass due to malnutrition) ? Would me very nice of you. The less calories and easier to do the better.

[@nostalgia8649]

I am a biology teacher and I am going to make my kids watch this as part of an assignment on digestion and the endocrine system. Great work!

[@KianaDocherty]

wow what a compliment! thank you so much!!

[@succulent3300]

@nostalgia ikr, I want to make my science and psychology teachers make her videos assignments (I already suggested a few videos-)

[@4.titude4]

"My kids" too sweet hey

[@nostalgia8649]

@@4.titude4 heehe theyll always be my kids even though they're probs in uni now

[@nikithaada2720]

@@4.titude4 😍resto

[@Cowboy_Carter06]

That ‘lack of sleep’ bit hit me way too hard. I’m currently watching this video at 5:12 Am... I need help🌚

[@indyonah7167]

Woah it's exactly 5:11 for me rn lol

[@WhiteOut-]

10:29 am for me :D feelin energized thanks to a bike ride i took this morning!

[@MoniBahaa]

5:18 here😶

[@ramenyoun501]

5:45 am oof

[@khatunamezvrishvili6211]

Pathetic. Its 9:46 for me. I didn't get a wink of sleep. HAHAHAHAHAHAAHHAHAhahahahahahahahahhahhhaahhahahahhhahahaa........Haha......heh.....

[@HirachieOfSociety]

One thing I actually started to do was add my protein powder to my oatmeal. Not only did it increase my protein intake, but man it made me full for hours after that.

[@jenniferbond7073]

Nice! That a great idea.

[@dragonballdimension5185]

Yeah proats. Oats with protein will do that. The protein, fiber and water volume make for a heavy "full" feeling

[@sib9769]

U can add quinoa too as a tip, especially for steel cut oats.

[@RunFromHumanContacts]

How much oats r yall eating it does not fill me up at all

[@beepbeepcasucha]

@@RunFromHumanContacts seeds too

[@alexanderguerra5785]

I love how at 0:43 you just let the computer pronounce it 😂 Great video, keep up the good work

[@KianaDocherty]

lol i actually pronounced it wrong both times so i figured i better let the expert take over hahah

[@natepb5426]

@@KianaDocherty the pronunciation wasn't correct either 😪😪😂

[@amateurtouring]

This video is a mess

[@ndhk]

im not even hungry lol just always in the mood to eat

[@Maya-xx5jc]

Lol same....

[@treefrog1018]

I am often disappointed that I am no longer hungry. If I get the right macros and fiber, I don't feel this way... but I haven't figured out how to make this happen at every meal

[@sensen4161]

If im bored i just end up eating.

[@kxtyeelooky]

@@sensen4161 omg me too..

[@yourlocaljoyandhappiness8461]

That's a sign of anxiety, I recommend you work it out with a professional

[@wimpyslick801]

I like that this video is based on scientific research and advocate to a healthy diet generally

[@confusedfey9192]

Because of how my grandma raised me, ive had a high appetite and low hunger since childhood. What's helped me has been drinking water when I want food, but I'm not physically hungry.

[@annakatherinaibeling3661]

Exactly, in Intuitive Eating I got to know some "emotional appetite stoppers" and one of them is not to confuse ´thirst with hunger ;).

[@Kitty666EmoGoth]

"Cholecystokinin" XD I don't blame you for making google pronounce it, what a mouthful! Love your videos, I hope to see more from you :)

[@KianaDocherty]

thank you very much!!

[@EseCuate562]

Lol

[@lavillastrangiato1457]

Came here to say just that, I lol'ed when I heard that 😁

[@MuttFitness]

The second time it happened was even funnier

[@nooriman5944]

@@MuttFitness lol yeah

[@Hemestal]

I found black beans to be my food hack. Cheap, easy to prepare, highly nutritious, has a super low glycemic index. Yeah, the flavor isn't a 10/10, but you can nearly stuff your face with it if you're having uncontrollable cravings and gain little calories in exchange all while making yourself feel satiated for a long time. Other types of beans aren't nearly as calorie -> GI efficent.

[@christine-my3gd]

Thanks for the tip

[@notsosecretsnacker5218]

But how do you deal with the gas?!

[@Hedgehogs_like_eggs]

@@notsosecretsnacker5218 fart

[@tusenbensen334]

@@notsosecretsnacker5218 rinse the beans thoroughly before putting them in food. It's the "bean juice" in the can that causes most of the gas

[@mcmc8556]

Black beans are delicious. Depends how you prepare them. At least for me, I do not see an increase in gas.

[@xlexipediax]

Perfect timing! Now that we are at home all day I find myself feeling hungry all the time 😅

[@Wind1991whooosshhh]

Last year I discovered I had PCOS and was insulin resistant. I've changed my eating habits and lost 23 kg with eating the slow absorbing foods no sugar less processed foods. Lots of fiber whole foods. It was so much easier than expected. Had no hunger issues. Never felt better.

[@HannahBirzes]

Still doing alright?

[@Wind1991whooosshhh]

@@HannahBirzes yep still at the same weight ^^ so been maintaining for quite some time now ^^ thanks for asking

[@MsTumz473]

That’s fantastic 🎉

[@honeyjam9593]

what foods do you eat?

[@applegal3058]

​​@@honeyjam9593 I'm guessing whole grains and fruits, vegetables, minimally processed dairy, meats, or other protein sources, since she said she stopped eating processed foods. I personally find eating too much overly processed foods makes me feel hungry and just sluggish overall. If it has an ingredient list a mile long, then it's probably highly processed. Eating processed foods in moderation is fine, but it shouldn't be someone's complete diet.

[@t.j.meechan682]

Very informative. The science behind weight loss and appetite is extremely interesting. Great content. I always look forward to you videos. Thank you!

[@KianaDocherty]

thank you T.J!!! So glad you liked it! And that's super flattering lol!!!!

[@Zorwoof]

"how to suppress your appetite" shows picture of burger and fries *CRIES*

[@elizabethmcbride222]

For me, maintaining weight loss is 10x harder than losing it. Could you do a vid on how to manage weight loss since those fat cells don't ever go away and just craving to be filled up? It feels defeating. Much love!

[@bums009]

I found it to be the opposite tbh, but I've heard that unlike when you are losing weight, exercise can be more important over diet. I make sure to get over 5k steps a day on top of doing power yoga most days. I find it very difficult to eat too many calories this way, but I also stick to whole foods which helps to make that difficult.

[@ProductShroomz]

Your body has been blessed by the heavens. Appreciate what most of society will never have

[@Crazycooco]

When my friend lost weight he lost 15 pounds in a month. He stabilized his weight by slowly increasing his calorie intake by like 400-500 and exercised less. But remember that you have to maintain this. He just stopped eating decently healthy and stopped exercising and he gained almost double what he lost.

[@miaclarke6859]

I found it hard to lose the weight took me like 3 years to lose 3 stone. But for some reason after not changing anything cause I find change hard I’ve still not put anything back on

[@brittanylutz7742]

I swear by low GI food combos. I will be able to eat once and not be hungry for hours but if I eat cereal with lots of sugar, I’m hungry in 30 minutes.

[@KianaDocherty]

SAME lol

[@krilla6036]

Brittany Lutz everything makes sense now lol... thanks for the info !

[@AcanthaDante]

Cutting refined sugars and swapping bread and rice to versions with fibre has been a huge help to me.

[@MsTumz473]

I stick to oats with protein powder for breakfast 95% of the time 🙃

[@Eudaimonia239]

same for me, thats why I call them negative foods, I leave hungrier when I eat them than if I hadnt eaten anything at all. I prefer vegetables , fruits and natural fats than refined carbs.

[@carm7518]

Intermitting fasting works for this. At one point you don't feel hungry. It might take 2 weeks but after that you only eat to fuel your body

[@ololusername]

The clip of that guy directing traffic while you explained insulins role made me laugh way harder than it probly should have

[@julijabosnjak1300]

Same lol I wasn't sure if she's mocking us or what

[@Bakerygo]

I can confirm for me that exercising actually makes me less hungry in long run during the day or even the week.

[@mashabochkareva7042]

I'm so shocked this amazing channel has this small amount of followers THE WORK PUT IN IS SOO UNDERRATED

[@ImfromTexastoo]

Can you do a "what I eat in a day" video? Breakfast foods are my struggle.

[@mrdavisdance]

Eat eggs and veggies.

[@Lemontree816]

Eggs are your best friend

[@zacurrya9485]

Eggs, they are delicious and nutritious.

[@MsTumz473]

Eggs and veggies is a great solution, alternatively, protein oats 🙂

[@pettymamas838]

2 eggs 2 pieces of bacon and half of an avocado. Keeps me full for hours

[@dnsoulx]

i always eat at least 2 eggs with veggies for breakfast and that can last me for a good 5-6 hours. protein and fibre are so underrated smh

[@briannajaide]

You are effervescent and informative! I am 30 years young and am still learning coping methods for undiagnosed B.E.D and emotional eating... and a sugar addiction. I appreciate your honestly surrounding all aspects of being overweight and obesity ... and managing those habits and behaviors. ✨💜 be well and all the best moving forward. You help a lot of people.

[@clairemorgan]

Spot on advice- no contest, the advice here is completely 100% science based. Fantastic channel.

[@adelina1531]

always so informative ❤️ thanks so much for linking the studies as well. i gained 12 kg over 9 months or so without realising and your videos are helping me a lot. keep it up!! 💕

[@KianaDocherty]

so happy to help Adelina!

[@lizzywalker6961]

Not convinced by the popular argument that when we are a little bit hungry, our bodies don’t want to move so conserve energy. Surely our ancestors did not survive by having a lie down whenever they were hungry. They would have had to have raised metabolism to get out and hunt or gather! Even we eventually motivate ourselves to go out to the shops or kitchen to procure food. Great video, this channel really goes into detail :)

[@batvanv]

I NEEDED THIS! Ive lost 40 pounds already but im falling into binge eating and seem hungry all the time! Thank u

[@seekittycat]

For the last few weeks I’ve been in pain because my stomach is full but my appetite is going “eat eat eat!” And I can’t seem to resist. Thanks for much for this vid

[@livvielov]

Had a lot of stupid messaging about diet and weight and I put on a lot this year and got scared. Feel like this channel is keeping me level headed and practical

[@mjlg1898]

thank you for this.. my tummy is bloated all the time and this is very helpful :)

[@lizhenson4563]

Listening to your insulin response is hard with an eating disorder, I know I’ll wait until I’m at the stage of anxiety, shakiness and feeling like passing out until I eat something :/ I’m very informed on nutrition and how important managing a stable insulin level is yet still neglect it :/

[@bgx3232]

The text to speech during the larger words was hilarious. I also enjoy how these videos are more laid back, it's refreshing.

[@Raphanne]

I love your channel. It's concise, straight to the point, informative and purely fact based. I like watching health channels but some youtubers speak forever without actually saying anything, leaving me wondering what was their point and what I actually learned from their videos.

[@digvag7648]

Hello, thanks for your amazing work ❤ At 35 years old, and as a former bulimic, binge eater, emotional eater, i agree with what you said in this video. The importance of sleep is SO neglected. I can tell that good sleeping TOTALLY changes the whole f* game with hunger, and mood thoughout the day. Nearly one year now, that i go to bed at 10.30 pm and wake up at 7 am, more or less. I feel less anxious, and i can eat peacefully my first meal at 1pm. I'm not hungry at all in the morning, eating in the morning makes me feel bad and nauseous, which allows me to experiment intermittent fasting, allowing my digestive system to rest. And it's soothing my mind. While i was searching for tips to stop bingeating, a nice advice, a bit bisturbing at the beginning, was "having a full nice meal". A good plate. The one that allows you to feel you've eaten well (a nice way to eat a loooot of vegetables) without shame. And it worked, for me. No need to throw back my meals anymore, no need to worry about blowing a fuse anymore and open the fridge and food storage and make a carnage anymore. I'd rather eat a big plate than eating all day long. I don't eat a lot of white sugar, cakes and sweets anymore. Just from time to time, and they taste now so nasty. I eat very dark chocolate, one or two biscuits with my coffee for lunch, and one after my dinner with my herbal, spiced infusion, or green tea... Drink a lot. Coffee or tea in the morning. Green tea, and natural organic infusions (no flavors, no artificial flavors), i recommend the pukka ones or yogi tea. And WATER. Vegetal food helped me a LOT. Not that i don't want to eat meat, but i don't see the point, in putting bad quality meat in my body. A poor earthling suffered his life long, and in the end, the industry adds flavors, and sugars, salt, and coloring, and conservative additives, and "spice extracts" (not even just spice, no, spice extracts...😳) Etc. From time to time i eat good quality meat, when I find some. Organic local eggs and fresh goat cheese are delicous too. Exercising also helped me a lot to have a feeling of clarified mind, wich was very sweet and agreable. Less pain, the satisfaction of evolving and succeeding in doing stuff that you weren't able to do before, feeling your blood circling fast all inside instead of watching TV or being depressed in your bed... Stretching....... Bliss Small habits helps... Washing my teeth when I'm done eating, helped me too, it means "eating is over". And I just go and do something else, Reading, drawing, painting, working......... And it's satisfiying to focus on something, without interrupting yourself with the pulse go to the f* fridge, and again start eating like there's no tomorrow. Reading labels, food composition is a reflex now, and when I see that the list is long, with added sugar and useless stuff where there should'nt be, i don't buy the product and i don't miss it at all. I hope you, American Friends, are able to find healthy stuff, not expensive as f*, and not polluted as f*. Now i tell myself that i experimented fast and junk food, and normal food too, in waaaaaaay tooo enormous amounts well enough, and now, it's time to just eat simple stuff, and that's delicious and healthy. I also told myself that wasting all of my money on so many food was insane. It lasted about 12 years.... 😳 My throat that began to hurt all the time, my nasty breath, and the horrible stomach pain the day after, worried me and disgusted me of what I was inflicting to my body, mind, soul, etc. The last time the dentist told me that my teeth were quite used for my age... My liver hurting strangely (a kind of strange pain and heavy weight on the right side of the bust, and the caracteristic breath that comes with liver problems, so good ❤) also helped me realize and BEING AWARE (being aware and conscious also is very very important) that i would die sooner than scheduled in atrocious pain. I can say that I'm done with binge eating or throwing back my food. Losing weight was my goal when this nightmare began to intensify, now my weight is stable, even if i am just a little overweight. It doesn't matter. Food is still important to me, but I'm not obsessed anymore. And from time to time, i eat half a pizza, or ice cream with delight, and that's ok, no shame, no guilt, no nothing. I'm done. I'm in f* P.E.A.C.E. I wish to all of you that struggle everyday with this s* to get out of it, to find your way out of the dark. It's possible, it's sometimes messy as f* but in the end it works. And you'll be f* proud that this s* is far behind. Be strong 💪 You Can Do It. You deserve PEACE.

[@teresafulloption3873]

Thank you for the time spent to write it,it help people, you are the Best as the results show😊

[@marekholub1754]

Thank you for sharing I couldn't agree more. I'm very you found peace and took the time to share. god bless

[@diegobrando9110]

I just discovered your channel yesterday and I am astonished with the editing skills and information you provide 👍 from all the videos I have seen you have been very informative and motivational about the topics you choose to address. I look forward too watching/listening to you videos when I do my daily cardio haha.

[@KianaDocherty]

LOL thank you! thats prime time i'm honoured 😋😍

[@Sara-yz7nc]

Only commenting to help your channel with the algorithm

[@aranara_song]

I've been in a platou with my weight for months now and I'm certain it is due to my sleep schedule. My sleep schedule is awful and for 2 years or more I have gotten an average of 6h a night, it's just not enough. I'm taking this as a cue to finally fix my sleep schedule

[@elsieplayspiano9568]

Hi I never comment on KZbin but I just wanted to say I've been watching your videos as inspiration and find them very helpful! I'm hoping to lose 40 lbs, I'm very short, so this much weight loss will help me feel better and put less stress on my knees and feet. Keep posting videos!

[@ivykaway]

I love the attention to detail in your videos, like the whistle sounds you added at 1:42 - amazing!

[@nyoseesoyn]

Thanks Kiana, your channel is one of the most level-headed, science-based, honest-to-god ones out there. I can vouch for you as someone who has been "chronically" overweight and now happily at the ideal weight and body composition, while keeping it up at ease. I struggle through so many fad diets and the ones that actually work is really calorie deficit and whatever helps with making it sustainable (sleep, fiber, protein, fat). Your content is especially great in this day and age where misinformation and commercial content that tries to sell people on snake oils is so loaded on the internet. I have one suggestion on making your content even more appetizing: Make it shorter and to the point. Usually it is harder on average for people to stick around and wade through all the talking and get to the point, so they may prematurely call it quit and switch to other highly optimized commercial on diets/excercise product out there. So maybe list all three bullet points in the beginning clear and loud, then state that you will go into details right afterwards. 2cents.

[@chronnodev]

I learned these things after months of research and experience and you summarized it all in a well-made, concise 12min video. I wish I would have seen this before. Great job!

[@yrbestmes]

This is definitely the most helpful information I’ve ever gotten on this subject!!! Thanks (:

[@ELEVANTEbyIsabella]

Totally true, once I started eating better suddenly 1,500 was more than enough when before I used to feel hungry with 1,800. I found chips, Diet Coke and candy make me very hungry in no time. (My current BMR is 1,500 and it’s completely healthy for me to stay around this amount :)

[@peachiepao942]

Finally! I have always heard that carbs were the most filling, but pasta dishes and things like that were the meals that would end up making me overeat. Never filled me up at all.

[@MC-sd6dp]

same. protein foods like chicken and lean fish fill me up so much longer for half the amount of calories

[@sensen4161]

This channel is magical. Motivating with science. I wish schools did something like this instead of feeding us surface level stuff :(

[@aliciab.6849]

I am so happy that I’ve found your channel. I am on a weight loss journey right now and I may have only watched two of your videos right now but I will definitely be sticking around and I will watch your other videos in the morning. What you said about blood sugar is very interesting - I’ve recently been put on medication for it and found that my appetite hasn’t been so out of control like it usually is. As I watched this video I wondered if my blood sugar levels being a little more controlled contributed to it? Even as I am eating refined breads and such I am still hungry, but it is easier to control. Thanks to your advice, I will do my best to eat less refined things and eat more satiating things so my journey will be more sustainable, as well as exercise more and get more sleep. In fact, the only reason why I am going to stop watching your videos right now is because it’s one in the morning and I have to sleep! Lol! Sorry for such a long message, but I just really want you to know that you are appreciated and I am exceptionally grateful for your hard work. Thank you once again, and God bless you!! 😊❤️

[@selfmadeforever]

Just found her channel as of 9/3/21 and she the truth her videos need to go viral if they haven’t already

[@elenamartin5994]

I feel in love with your channel. I like how you prepare your videos (searching stuffs) and you are also so beautiful

[@KianaDocherty]

thank you Elena!! much appreciated

[@sendnoodle5]

Holy crap. I am a type 1 Diabetic and I didn't know that it's actually endocrinology why I see my blood sugar tank when I'm cooking a meal I'm really anticipating and I'm "starving" by the time I finally sit down. I've learned to be careful not to overeat on accident. I'm one of those people, I guess. I have a continuous glucose monitor and it's been wild watching the patterns over the last three years after drastically changing my lifestyle. Let's just say I took my a1C from a 10 to a 6.0. My other stat I'm proud of is going from 260 lbs to 180, and still going. I'm also frankly disappointed in my care team for never giving me half as much information as was contained in this video. I had to figure out that high glycemic index foods spike my blood sugar myself and do research on what foods wouldn't on my own. I got there eventually. I'm just glad I'm healthier now at 35 than I was at 25 😉 Thanks for letting me toot my horn a little. Genuinely fantastic video!

[@annakatherinaibeling3661]

You explained the concept of intuitive eating quite precisely ;). And although you might speak quite critically about HAES in one of your videos, you just pointed out some of the main principles around HAES food advice :). Eat when you're hungry. Stop when you're full. Include feel-good movement. Eat fibre. Enjoy your meal with all senses. What a certain Instagram culture made of this inclusive movement and its good intention ... well, I share your criticism at some point. By the way these principles equal the principles of Intuitive Eating (such facts combined with audios for subconscious changes). 1. Eat when you're hungry. 2. Eat what makes you feel happy and healthy. 3. Enjoy your meal and trust your hunger signals. 4. Stop when you feel adequalely satiated. Started both HAES theory and Intuitive Eating practice to get back in line with my body and to make peace with it. Most ironically, lost weight with it. Now I'm combining both aspects and write about HAES and body-related topics in my blog,, among other topics :). Another fun fact at this point ... In earlier times, social pressure and negative feelings led to emotional eating (my Intuitive Eating programme steps into the subconscious part of emotional eating) and since I have been practising this idea (theoretically it was known to me through HAES), the same negative emotions result in total lack of appetite so I must force myself to eat then. Sorry long post - but might be helpful for you :).

[@naiameyers4725]

Can we have a video of your weight loss journey? I love your videos btw. You’re voice is so nice and you’re so articulated on your speech

[@nayell7679]

This video is gold😭 you know how long it took me to find all of this out on my own! and just seeing it in one vid rn gosh

[@beeohel6787]

Hello everyone hope everyone is doing great 😘 Glad you are back, 👏❤️ Keep up the great work love from, 🇮🇪💚☘️😘

[@Cuddlingus]

as someone who is adhd and (was) prediabetic, this is very helpful < 3 im trying to lose weight and understand why i eat the way i do!

[@danieneit6830]

This was all very interesting and helpful information! I remember reading once that sometimes when we feel hungry it is our bodies recognizing that we don't have enough water in our system and trying to combat that with consumption (since everything we eat has some water in it). Now, this isn't to say we should all replace all our meals with water, BUT staying adequately hydrated keeps you from feeling hungry all the time. I also recall eating radishes that had tons of fiber in them and wondering why I felt so full so fast, so now I know!

[@maenad1231]

Refined carbs are pretty straight forward imo but I feel like a big flaw with studying glycemic index is that most people aren’t diabetic and this *glycemic load* is more applicable to the general population! I would love to see a video on it from you !

[@lobsterbisque7567]

Thank You, Kiana! Everyone needs to know this! This video is PURE GOLD!

[@crashingxhearts]

I find that eating a protein rich breakfast of eggs, avocado toast & low fat/ high protein yoghurt keeps me full for hours. I now eat most of my calories at breakfast and eat light at dinner.

[@hazelle7319]

I just finished my Nutrition class and Kiana did such a good job with this video because this is information I learned in Nutrition.

[@justchelssplease]

I started fasting a year ago, I can’t even explain to myself all the benefits that this lifestyle have brought to my life. Honestly, do your own research and try it!!!!! You’ll never regret it :)

[@daryab.4987]

Why you still don't have a million subs?!!! Very informative, and at the same time, not too complex or boring to watch. Thank you! I think coach Greg would support every single idea you are sharing. :DD

[@jordanlever9097]

Fantastic video presentation. I learned a great deal from this. Everybody should watch this! This should be shown in schools across America.

[@klaramac5336]

I absolutely LOVE your channel

[@KianaDocherty]

😍thank you!!!!!!!

[@mintgreen5869]

I went through a period of depression so great I would only eat when I *absolutely* needed to. I think it trained my brain into getting hungry once a day.

[@erinyads2273]

Thanks for another great video. I didn't think it was all over the place. You named three pillars and then spoke about them one at a time. Thanks for that ❤️ excited for more weight loss videos

[@KianaDocherty]

thank you!!!

[@natashabennett6930]

I am writing an academic paper on food addiction and I would love to interview you, there aren't many people who talk about what you do! I see that you have kept your accounts of private and there is no contact email on your KZbin. Would you be willing to get in contact with me?

[@mrkillerjoint]

I'd be willing to get in touch with you about my food addiction. I have an interesting story and hopefully it can help your paper. Last month I spent about 6000 rupees on KFC alone. Man I'm addicted.

[@natashabennett6930]

Ajay Nayak I would have loved your insight! Sadly I finished my paper two months ago, but I hope you the best through the struggle. It’s tough but your strength can surprise you🤗

[@mrkillerjoint]

@@natashabennett6930 Oh! congratulations on finishing the paper 😃 and haha! thanks, you're kind. 😊

[@larrote6467]

@@natashabennett6930 could you share the doi?

[@darkangelprincess101]

I'm so glad for this. It's been a very long time since I needed to lose weight and the first time I didn't I lost my appetite after being very sick for a few days.

[@Lili5000lili]

You explain it so well :) I appreciate the work and research you put in your video's, really such an underrated channel. People deserve your video's and you deserve more views!

[@amypagnucco]

Your channel should have way more subscribers. Your content is excellent plus your video editing is top notch.

[@Kat-rc7xz]

my eating has been out of control lately, and i really need your rational videos to remind myself to stick to healthy habits

[@amiradrena]

wtever u said in this video is soo true!! i hve lost 5 kg in a month by increasing protein in my meals

[@karno5128]

Your content is great! It is smart, thorough, and very well presented. You have incredibly beautiful eyes and that little giggle you do puts a smile on my face every time. I am looking forward to more of your videos.

[@hubey]

Different grains of white rice have different Glycemic Indexes (GI). Short grain like Jasmine rice (East Asia) is High (89-109) while long grain like Basmati (West Asia) is Lower (58-59). If you're in Australia you can buy Doongara (Aboriginal word for “white lightning”) white rice made and sold by SunRice labelled "Clever Rice", it's Low GI (54) and tastes close to Jasmine rice. The GI count isn't much lower than Basmati, so the main reason to get it over Basmati is taste preference. (In Hong Kong and Singapore SunRice Doongara Low GI Rice is available under the Kangaroo Brand.) Conventional wisdom used to say eat brown rice as it's healthier, has lower GI and more fibre. But the GI count only changes 1 or a few digits, and the fibre which is a husk is actually quite challenging to digest, so much so that it may cause bloating in some people. So the main reason to eat brown rice is because it's unpleasant which means you'll eat less of it lol. If you want "healthy" rice eat wild rice, but it's GI count is the same as Basmati, the only difference is a wider variety of nutrients. And same as above with brown rice, also keeps their husks, so more of a challenge to eat, so less likely to eat it in bulk. In summary Basmati (or Doongara) rice is a reasonable food if you make it 1/4 of your meal size. Following the recommended serving plate of 1/4 carbs, 1/4 protein, 1/2 vegetables. For Jasmine rice being nearly double the GI count, then the recommended serving size would be half that of Basmati, 1/8th of your plate.

[@benniek1050]

I've experienced that when I'm busy, I don't get hungry that much. But as soon as I have nothing to do, I get hungry real quickly

[@esidankwa1832]

Me too

[@haileyabecassis3713]

Literally my new favorite youtuber

[@temowemo2499]

I know these kinds of videos don't get as much views as your others but I appreciate your research and perspective! Thanks!

[@nicolek.6945]

Hey Kiana, I'm from germany and I recently started to watch your videos. I think you're such a sympathetic and lovely person! I like to watch your videos about pop culture and the ones about nutrition :) Personally I would also like to hear more about you as a person in your videos :) Greetings from Germany :) I wish you all the best 🥰

[@Lucindr]

I love you so much, I was recommended one video and I can’t get enough. Your videos are so like, clean and organised. Thanks for your hard work

[@nouraalq.6062]

it would be amazing to talk about your own weight loss journey and what started it and mistakes u did

[@copperrat5858]

I really love your videos, even tho I just discovered your channel. I am on my own weight loss journey and it's going so well. This video specific just proved me right,what I was changing by myself, because I always felt that especially wheat is not good for me (and I also can't eat it often,because of some problems ^^) I cut off wheat almost 100% off my diet, but sometimes, yes, I love me some pasta and white bread. But that's just occasionally maybe twice a month. Overall I don't eat much fat or carbs, my diet is mostly veggies and low-fat cottage cheese and fruits. But I also learned,for me, whenever I'm eating bitter food, I don't crave sweet things at all. I don't know if anyone else is like that or if there's some science behind it, but I eat almost daily some sort of bitter stuff like chicoree, rucula, green tea and don't even want sweets in my daily diet with that. And don't get me wrong...I love my bitter veggies :D!

[@secondaccount3210]

You make such a good informative high quality videos and I don’t get how you don’t have much more views . Ugh. Pls don’t stop the videos , keep on doing more weight loss related videos. You help me get through my hard weight loss journey 🥺💜

[@nikanico_]

I really like your channel but please don’t ever say to people that “indulging in negative thoughts is a choice”. Emphasis on the word “choice”. You have no idea what people are experiencing in their lives, what types of trauma/stress they’ve experienced in the past or trauma/stress they may be experiencing in the present. People (like me) with severe PTSD and other mental health issues don’t always have control. It is a physiological response and if it were that easy to control, everyone would be happy and stress-free all the time. I would give anything to be in control. You obviously do a lot of research in to weight loss and physical health and I think it’s great how dedicated you are at making sure that the information you give out is correct. But when it comes to mental health, it’s irresponsible to talk about things that you don’t fully understand and could be damaging to people that really want to hear what you have to say. It’s a slippery slope…

[@RXI63]

People like you should legit stfu or gtfo.

[@aixaczukierviez3438]

I love your videos! They motivate me to be healthier and eat better and I feel like I’m learning a lot from you 💚

[@clare2385]

Wonderful video! I also noticed for myself that I have more hunger overall before my period, but close to no hunger during my period. I also noticed that my cravings change to what I get myself used to. I've craved a lot of sweets in the past, but recently it's not uncommon for me to crave simple veggies.

[@helanaallen]

You have such a lovely calming voice, I'm not wanting to be rude to say because of your channel, but your voice over for documentaries ect would be lovely to hear

[@tomhannaford3511]

Great to see legitimate nutritional science! This info is gunna assist me greatly as I dive a bit deeper into a calorie deficit. Thank you :)

[@jizzncookies]

So happy I found your channel! I know I’m going to reach my weight goal and have it for life! Amen!

[@loveearth89]

I absolutely love your channel. You're doing an amazing job, are very engaging and informative. Keep it up!! Cant wait for future videos! Would also love to see info about your personal weight loss journey if of course you're comfortable sharing it at some point. Take care xx

[@brigettepappaluca9918]

Honestly so glad I found your channel. I’m learning so much I never knew which is making so much sense to me so thank you!

[@rachelkruitbosch3156]

All around awesome video 👌 please make tons more!!! There was just so much in here with the hormones and what not but I'm going to have to watch it again! your research in the description is fantastic! Keep up the great work and consider reading this script (a wee bit slower) for podcasts....it's so helpful to be able to learn while Cleaning/ watching the kids/ cooking /working and walking the dog. Pls start and share these vids in podcasts! Thanks and be blessed 🙏❤️

[@Gudobba]

Just discovered your channel today and I'm on a binge of your videos. They're really helpful! Thank you🥰

[@321megmeg]

Subscribed! The way in which you explain things is so comprehensive!

[@theredpriest]

You know what suppresses my appetite? Looking at my failure.

[@elinaq750]

For me adding protien shakes to my day has been a game changer!! It's 200 cal a day extra but absolutely worth it as I feel full for 2 to 4 hours afterwards!

[@haileynix1217]

Amazing, love science based advice!

[@jldisme]

great video! I really appreciate all the hard work you put into these. They are awesome!

[@MatildaTheBurrito]

This is going to change my world...