Keys to a Healthy Body Weight: Maximize Satiety per Calorie

[@christenehoffert4804]

Finally someone talks about satiety, That was the best thing I did was stop snacking and start time restricted eating Now a 45 pound weight loss over three plus years

[@karlhungus5554]

That's amazing success!

[@happyhealthylife4ever]

Yes ..but he got it wrong…lol

[@karlhungus5554]

@@happyhealthylife4ever Who got what wrong?!?

[@danielpincus221]

Your post didn’t proceed as I expected to. You started talking about satiety, but then switched to not snacking. How did you achieve consistent satiety?

[@christenehoffert4804]

I consumed enough food to feel full unlike snacking which often makes you hungry in a few hours. This eliminated the hunger. I also did not take any food out of my diet but reduced over processed foods with healthier alternatives.@@danielpincus221

[@GrgTop]

This is the only KZbin channel that makes me regularly check if new videos are being uploaded or not. Has changed the way I think about health and wellbeing. Your videos are highly enlightening. Every minute watched is a wise investment in health.

[@nourishedbyscience]

Very kind of you to say. Thank you. Best, Mario

[@MustafaTiour-wn5do]

Hi D/Mario l really like your wonderful presentation.Iam pre diabatic and i take mitformin( 850 mg )with lunch ,dinner. I have experienced weight loss of (15 k.G) two years ago.my current weight is (70 k.g ) with(179c.m ) height. I performed several blood tests and they show normal results. recently i started weight lifting hoping it will improve muscles and body shape. your advise will be appreciated. Thanks.

[@karlhungus5554]

Thank you, Dr. Kratz! I'm a recent subscriber to your channel and really appreciate your fact-based content presented in a calm, pleasant matter without hyperbole, loud music, controversy, clickbait headlines, and all the other cheap tricks, negative tactics, and simply annoying methods that so many others follow in their quest for social media fame. Your channel is a standout for all those things that you do NOT do. Being unlike everyone else is refreshing. Wishing you much continued success.

[@nourishedbyscience]

Thank you for your kind feedback. The problem is that most of the very successful nutrition channels on KZbin with millions of subscribers and views per video tend to fit into the 'simplified message catering to a diet tribe'-type that often spreads what I would consider misinformation. My goal is certainly to provide an evidence-based, unbiased alternative to that; but for this to have an impact, I need to enable people to find this channel here. So one needs to make some compromises and create content that can be found on KZbin and other social media channels. It's unfortunate, but that's the reality. Cheers Mario

[@karlhungus5554]

@@nourishedbyscience You're doing a great job, sir. I'll happily share your channel with others, though my circle of influence is rather small. Unfortunately, most of my small group aren't interested in videos about diet, lifestyle, and health. But, a few are. So, I'll keep sharing your content!

[@Tal88888]

Fabulous. As someone trying to find my way after a gastric bypass, this sums up my maintenance life plan in an easy to understand and simple way.

[@Ansonidak]

Outstanding. Definitely one of my favorite internet doctors 😃 This video confirms things I have learned on my own. I have been focusing on fiber and energy density mostly although I have been keeping my protein intake good.I keep a daily log with fiber, calories and exercise recorded. I am 68 years old and have lost 170 pounds in 4 years. My A1C is currently 5.2 from a high of 14.

[@nourishedbyscience]

Congratulations. These are major acchievements! Best wishes, Mario

[@seitanbeatsyourmeat666]

That’s fantastic 🎉 seriously wow 🎉🎉

[@TwinkTwinkle]

This was very helpful, just like your other videos! I've been using your advice to manage my diabetes type 1 more effectively. thank you!

[@kp1991]

Sensible and easy. Every public health system should provide group classes for learning to prep easy meals that improve satiety. It’s taken me 3 yrs to develop this skill - and I love cooking. It must be soooo difficult for people who don’t enjoy being in the kitchen. And how do you know if you’re eating a high satiety meal ? You chew more. It takes longer to consume the same quantity because the food is unprocessed. Healthy people eat more slowly because the food just takes longer to chew.

[@hilarygibson3150]

But satiety is not just based on a theoretical model. I canneat meat and beans, but they aren't what I want yo eat, so there is no satiety. Chocolate bar and I'm happy

[@NoLegalPlunder]

I always knew foods could be ranked by satiety and energy density. I had some people tell me that it was impossible. This video is gold.

[@BartBVanBockstaele]

I adore your presentation style. As for the content of this video, I love that you talk about protein 'content' and fibre 'content', not merely about 'protein' and 'fibre', I think the food matrix is really important.

[@Кибер_Турист]

In the intro of this video, a brilliant idea is expressed. I've never thought that way about the weight loss problem.

[@cathyellington7599]

Thank you Mario for that wonderful information. I will run off a copy of the satiety chart and work on making changes.

[@gingervincent1969]

Thanks! I became discouraged in my journey because despite being very strict and losing 80 pounds I still didn't get rid of RA. I appreciate your scientific approach to this subject which appeals to my mind and not my emotions or my body perception.

[@nourishedbyscience]

Thank you for your support. Sorry to hear your RA is still hanging around ...:-(

[@kirstygreenfield1926]

I have a good diet but would like to lose around 3kg (post menopause). After watching this excellent video a second time (there is so much fascinating detail for me in these that often merits a second viewing to take it all in) I am now thinking of starting to eat two sticks of celery before every meal or snack (except breakfast). I like the idea of adding something rather than taking something away, and think o could manage this for a few weeks or months. I hope this will result in satiety earlier in my meal and reducing my calorie intake overall. Thanks again from a happy subscriber for your excellent evidence based and clear explanations which outcompete all other nutrition related KZbin content I have found.

[@Piqued5]

Really helpful due to how well you explained competing concepts that fitness industry often confuses people on. I do think that learning to calorie count in the beginning to establish a baseline is important, since portion sizes are shocking to lots of us raised on the American diet. But once you get the hang of it, you don't have to be obsessed. In practice, I know that if I paired the low satiety foods (let's say I'm craving French fries), I'll be able to manage eating less if I serve it with higher satiety foods. Even rich foods like steak and cake, guaranteed we can eat a whole lot more cake calories than steak calories in one sitting.

[@beatriceluu9470]

I had no idea how much calories I was eating per day. I started looking into calories last month and wow I was blown away. My very healthy breakfast with a glass of milk, a cup of plain yogourt with chia/flaxseed and depending on the fruits I have at home can easily push up to 1000 cal. Meticulously weighing, reading nutritional values at the beginning is essential for calorie control

[@avadhutatre]

Dr., a Hello from Pune, India! Thanks for such a complete video. E.g. I was just thinking at 12:30, ah ok, let me go and look how much 50g protein would look like. And there you present that chart! Thanks 🙏!

[@sheila7814]

This is the best channel on the internet! Said it before and will say it multiple times again! Thank you!❤

[@deborahlee3621]

Fabulous video Mario. Thank you so very much for all your work.

[@GeluTavi]

Thank you so much for your helpful information. You give us hope that we can be healthy in a world stacked against it. Take care!

[@janetderouin9533]

❤❤❤❤❤this information..I continue to eat these high satiety foods. I have lost over 30 lbs in the last year using this method..most people laugh at this information. It makes sense to me and I love my new method of eating.

[@hjuliechen]

@nourishedbyscience - Thank you for this awesome video! It’s extremely beneficial and educational. In a future video, could you relate satiety to insulin resistance? I am skinny and I eat very healthy, so weight loss isn’t an issue to me. But I am pre-diabetic, and I often overeat because I don’t feel satiated. I’m wondering whether lack of satiety has a correlation to (pre)diabetes.

[@contrarian717]

I went to nutbutters 5 years ago, was also prediabetic and skinny, to try and gain weight and to eat low sugar foods. Works well for me. But still battle to get enough calories in a day. And I'm even skinnier now. I'm probably too satiated and don't get enough calories. But it did remove all my cravings 100% and I never overeat anymore

[@nourishedbyscience]

If you have pre-diabetes, I think it would be important for you to work with your doctor to understand why you are glucose intolerant. Is it because you are insulin resistant, or because your beta-cells are not producing enough insulin? Even if you are skinny, it is possible to be insulin resistant due to low muscle mass, lipodystrophy, chronic stress, poor sleep, or certain medications you may be taking. Take a look at this video here if you haven't yet: kzbin.info/www/bejne/forXn5-IeNZradUsi=M0AVyn-O05-ErZDs Only once you figured out why your blood sugar is in the pre-diabetic range can you do something about it. Cheers Mario

[@hjuliechen]

@@nourishedbyscience - THANK YOU from the bottom of my heart, Mario! I can’t tell you how much I appreciate your channel and your responses. The top-quality videos and blogs you produce are making a huge impact to my health and my understanding about nutrition. Hats off to you!

[@melissag9685]

Excellent information! I intend to start incorporating this compelling data into my cooking and meal planning from now on. Thank you, Mario! Please keep informing us with your great research.

[@jimparker2646]

Thanks!

[@karenbush5451]

Thank you, thank you, thank you. I have been trying to figure out why I am so hungry all the time. I eat mostly unprocessed food but am vegan and have been eating very low protein. I now know what I need to do, though it will be challenging to meet the protein piece as a vegan, at least without using protein powders, which I have been avoiding as unnatural.

[@anaszaki5079]

As always, this is a very useful and informative video. Thank you, Mario, for sharing your knowledge. It is truly having a positive impact on our way of life.

[@sunbeam9222]

I spent a good portion of my life eating grilled cheese or fish, broccoli, quinoa and strawberries. And would crave sugary and fatty food. Strangely enough now that I tend to eat high calories nutritious food like cheese , avocado ( and lots of proteins totally agree on that) I lost 10 kgs. I manage to do intermittent fasting. Eat less in volume but to satisfaction. Since I'm satisfied I guess I don't need to eat as much or as often. And since I'm not busy starving myself on a low calorie diet I have plenty of energy and can go burn it out exercising much more regularly.

[@ayahoo16]

Thank you Mario! I was wondering if you could share the exact formula you use to calculate your satiety score. I am a spreadsheet nerd and would love to play with the numbers more.

[@nourishedbyscience]

Thanks for your support. Can you go to my website at nourishedbyscience.com , and leave your email address in the contact form. I can then share the spreadsheet. Cheers Mario

[@MarcoBrianza]

Very satiating video 😊

[@nourishedbyscience]

😂 Thank you!

[@ronsinda]

Thanks!

[@nourishedbyscience]

Thanks, Ron. Appreciate the support. Best, Mario

[@Rallik]

I love this channel, thank you so much Mario for all your videos!

[@nourishedbyscience]

You are welcome. Glad you find them helpful. Best, Mario

[@markb6407]

Excellent presentation as always. I appreciate learning about a satiety score. It makes perfect sense and correlates to some of my nutritional "mistakes" in the past. I'm looking forward to implementing this knowledge. Thank you! I can't wait for your next lesson!

[@TommysPianoCorner]

Diet Doctor also have a thread on satiety as being a better focus to help ‘subconsciously’ reduce calorie intake. Applying this video to myself, I eat very little fiber and probably quite a lot of fat (keto-ish diet for diabetes control). I do have good portions of above ground vegetables and salads as they are low carb but eat little to no starch and/or sugar. I rarely feel hungry in the sense ‘I need to eat’ - rather I might think ‘lunch would be a good idea’ if you can follow the distinction. I am not trying to lose weight and have dark chocolate and almonds in small quantities each day plus (by most standards) lots of red wine. If anything, my weight has a tendency to gradually reduce and, from time to time, I’ll eat cheese after dinner even though I’m not hungry simply to put a few grams back. Thus, I’m not sure that energy density or fiber are big contributors to satiety - at least for me. Protein most definitely appears to be and I suspect that fat is actually very satiating in that it is extremely hard to over eat it unless it is incorporated into something with lots of starch. That said, for an average otherwise relatively healthy individual I think this video is an excellent starting point for someone struggling to control their weight.

[@nourishedbyscience]

Thank you for your thoughtful comment. Am I correct in thinking that your higher-protein high-fat foods are whole foods though? Unprocessed meats, fish and seafood, and eggs have fairly high satiety scores, not just because they are high in protein, but also because their energy density is not all that high (compared to most ultra-processed foods or isolated fats, starches, or sugars). I personally like this satiety score because it is flexible and can be applied to any kind of diet, including extremes such as a very-low-carb or very-low-fat diet, and anything in between. Cheers Mario

[@TommysPianoCorner]

@@nourishedbyscience You are correct in thinking I eat mostly Whole Foods. As a general rule, if it comes in a packet, then I don’t eat it. I guess the exception would be processed meats. Being British, I am partial to the ‘full English breakfast’ and so eat sausages and bacon very regularly. I also enjoy things such as canned tuna in olive oil. I take your point on energy density - most Whole Foods are less energy dense but of course are extremely nutrient dense. There are arguments I’ve seen around satiety that the body predominantly chases ‘nutrition’ rather than ‘energy’ and, thus, high nutrient dense foods are more satiating. I’m still not convinced that fibre plays a significant role if eating higher protein and fat foods. Carnivores seem to be perfectly fine with zero fibre - and at least at an anecdotal level most of them seem to lose weight and don’t feel hungry in the process.

[@kubasniak]

It all comes down to: - 30-40% of the diet to be protein based for satiety but also amino acid needs. - whole foods - calories in calories out holds absolutely true, but it's not everything - when cutting calories, it should only come from carbs and fats, mostly carbs, preferably. - adding physical activity is a cherry on top. No other quackery needed.

[@mdreazhosen5]

Another point: People in the East usually aim for slightly higher than minimum protein requirement (approximately 60 grams per day, same as average body weight of human) because protein could be expensive in poor countries especially when you are unaware of cheaper slightly less tasty options. But you should increase your protein intake to 90g, better 120g when losing weight to make sure you don't lose muscle weight instead of fat weight which could make you weak just like gaining muscle weight is the goal of bodybuilders that make them strong.

[@olafkunert3714]

"30-40% of the diet to be protein based for satiety but also amino acid needs." That is nonsense. The effect is high at the left side of the curve. The sweet spot is obviously around 20-25%: You get 1.5 g protein per kg body mass and you reduce the caloric intake substantially. At 40% you create a situation not sustainable for most people, try to understand the impact of adherence on a diet.

[@coreyacreedds1924]

Thank you! So helpful.

[@danielpincus221]

It’s fascinating how changes in protein intake by just a little in either direction has a greater effect on consumption of fats and carbs to compensate. Raubenheimer and Simpson emphasize the importance of the ratios of protein, carbs, and fat, not the absolute amounts.

[@UnCoolDad]

I'd like to hear about balancing satiety score and glycemic index. This is the challenge for a T2 diabetic.

[@REVIVALFitness]

Follow a whole food keto diet, under ~50g carbs per day. Standard high carb eating isn’t going to reduce your blood sugar enough to manage or reverse diabetes, even with low glycemic foods. Look up Dr Gary Fettke’s presentation on it.

[@UnCoolDad]

@@REVIVALFitness that's what I do - but calories still count, even if you are not counting them.

[@contrarian717]

Nutbutters work for me. Low sugar and satiating.

[@UnCoolDad]

@@contrarian717 also high in calories. May as well eat the nuts and get the extra fibre.

[@contrarian717]

@@UnCoolDad yeah this is where 'we all differ' comes into play. I chase calories and always end up short. Even with eating nutbutters all day

[@LPB2008]

My question is: How long will it take Anne to feel hungry again after eating meal A, B or C? Will she fell hungry two hours after eating meal A? four hours after eating meal B? and 6 hours after eating meal C? As I understand it, fibres and protein play an important role on when hunger comes back, but does number of calories also play a role?

[@nourishedbyscience]

Excellent comment. The factors I picked have all been shown to affect satiation (the sensation of being full that develops while we are eating) and also satiety (the sensation of not needing to eat in-between meals), and they all also reduce calorie intake if we consider an entire day or several days. So while it's possible (even likely) that Anne will be hungry sooner after lunch A compared to lunch C, her overall energy intake throughout the day would still be a lot lower if she consistently ate meals with the characteristics of lunch A. Cheers Mario

[@sallyastles9148]

Thank you. Some great tips to follow. Nuts are not well digested so may not be as high in calories as generally indicated. They are also great combined with carbs that would otherwise spike blood sugar, such as with porridge. Where it goes wrong for me is delicious oiled and salted kp peanuts and dry roasted when the taste over rules any sense of fullness and i can eat a large amount and still want more!

[@contrarian717]

I do nutbutters 4 times a day. Only thing that doesn't bloat me or make me feel heavy (like protein and veggies). So, in my case, is it not actually digesting well...?

[@stargazerbird]

Agree. The calorie count of nuts is wrong because we don’t actually digest all the whole nut. Nut butters get round that and are super high calorie.

[@nourishedbyscience]

Yes, I think in hindsight it was a poor choice to keep mentioning nuts and not disclosing that the low satiety scores of nuts do not seem to translate to weight gain due to other characteristics of nuts. As you stated, studies suggest that between 6 ansd 21% of the fat in nuts is not absorbed, depending on the type of nut, whether it's raw or roasted, how well nuts are chewed, and whether it whole vs. nut butter. I have written this up in the FAQ section at the end of the blog post, with references: nourishedbyscience.com/satietyscore/ Sorry of this was confusing/misleading. Best, Mario

[@brianlane9534]

Just an observation based on previous presentations around glucose and insulin. It appears the higher satiety plates compare to the examples of lower satiety plates (A>B>C) would have a smaller insulin spike. This should also be considered in meal planning from my perspective. Thoughts anyone?

[@nourishedbyscience]

It sure doesn't hurt if a meal also induces a lower glucose and insulin response.

[@olgabaeva2087]

Hi, Mario, your explanations are awesome. I was wondering why eating 200 g of Stracciatella or several pieces of cheddar as a snack, I was still hungry. I found clear answer in your video. It is still interesting, why our body doesn't understand that I ate so many calories and asks for more food...

[@sweetsushanna-ahh]

Really great information! I was having an issue with satiety when I cut out most carbs.

[@nourishedbyscience]

I actually have the exact same problem. Whenever I try low-carb or keto, which I have done for months at a time, I rarely ever feel fully satisfied after a meal; it feels like something is missing. It's not a particular craving for sugary foods (which I eat little of anyways), but somehow a lack of a pleasant fullness even after a large meal. That's what I like about the satiety score: it works with low-carb and low-fat and everything in-between, and people can experiment with what they feel best and most happy in the long term. Cheers Mario

[@sweetsushanna-ahh]

@nourishedbyscience You described it well. That is exactly how I feel, "lack a pleasant fullness." For sweet, I eat apples.... sighs. It's a challenge but I'm taking it one day at a time. I have the patience to stick to the diet.

[@MrMohshehab]

we also need to include diet sodas and stevia/ monk fruit sweetened beverages. despite sodas lacking nutrients, they do well satiety wise.

[@keto-rl2ce]

I love this clear explanation of satiety per calorie. My only ?? is the recommendation to at least include 20-25g of protein in each meal. I fee that it doesnt fully tae into the account the research showing that ~30g min QUALITY protein per meal is impt to stimulte MPS ( especailly as Dr don Layman has shown that booending higher protein at the frst & last meals of the day are impt. Not all prteins are high quality so 30-45g min is probbly better to cover this MPS/meal threshold?

[@nourishedbyscience]

I don't disagree with what you say, but also know that many people struggle to even reach 20g of protein per meal. And for both satiety and also for other metrics (including the blood sugar response, and muscle mass), IMO the biggest benefit is in minimizing meals with very low protein intake. I therefore feel that getting at least up to that level would offer a lot of benefits to most people. Also note that (if I recall correctly) the recommendation of 20-25g per meal was for small women. For large men, I would recommend quite a bit more. Cheers Mario

[@mariomenezes1153]

Lovely video. I am not completely convinced that fats have a low satiety score though. It is very hard to eat a stick of butter or drink a glass of oil. And these provide a lot of non glucose energy, so the body is not starving for energy. (Avoid seed oils). Thank you for a great video!

[@krollpeter]

Satiety score makes a lot of sense. It will automatically lead to healthier eating habits. I eat a lot of leafy salads but I need to cut down on the oily dressing.

[@SomeRandomOldGuy]

Thanks for another great video Mario, I wonder about your protein recommendations. I am a vegan, I just made a big salad for lunch and added 300 g of garbanzo beans giving me about 26 g of protein. I am 6' 2" 210 lbs. That's a lot of beans! I love beans, but if I followed your protein recommendations I would I would need to add another 200 grams! I am uncomfortably full now I don't think I could fit in another bean. And 300 g of beans is almost 500 kcal. I like the concept of a satiety scale but 40 - 50 g of protein is out of reach for a vegan. Thanks again.

[@nourishedbyscience]

I can appreciate that this may be too much. However, consider that your meal probably contained some protein in the other foods you ate, so don't just consider the one high-protein food you included. It may still be hard for you to reach the target I suggested in the video. What that shows though is exactly what I asserted: that your overall diet was probably a bit low in protein. If your diet is overall very good, that may not be a problem at all, but if you find yourself gaining some weight, that is a lever you could try to pull, as much as you are comfortably and happily able to do. There is no magic to the numbers I mentioned, and even a small increase could make a difference. Cheers Mario

[@tinybarabo]

Have you tried tofu or other meat replacements? Also you can have a filling meal, and later as a snack you can drink vegan protein smoothie to have your proteins in. It is definitely not impossible to have enough proteins as a vegan.

[@rosalvamanzanero4712]

almond and nuts in general gave me an open eye with regards to satiety and oil content! thanks!

[@nourishedbyscience]

What I should have mentioned explicitly in the video is that the available data suggest that nuts and seeds increase energy intake, their impact (in normal small amounts) on body weight is less substantial than their lower satiety score would suggest. I have written this up, including references, in the FAQ of the blog post, at the end of this post here: nourishedbyscience.com/satietyscore/ Cheers Mario

[@peterbedford2610]

I like how you discuss real world application to the science of nutrition

[@trend0000]

Excellent video from different perspective about food than many other videos!

[@alexm7310]

Excellent as usual. Thank you Mario 😊

[@Paul-Kinkade]

Excellent video on a very important topic. Obesity is perhaps the biggest problem for public health and the concepts in this video would go a long way to addressing it.

[@sabby123456789]

A high protein diet does shut off my appetite, but my gut feels heavy and my physical performance is and weak and slow. The only work I can do on a high protein low carb diet are ones that are sedentary and slow.

[@susanneavery]

Thank you for doing this.

[@descai10]

I think your satiety score underestimates satiety from protein and overestimates satiety of lower density. In general, I think measuring density after removing water content would be more accurate, because as shown in the drinks example water has very little effect on satiety because it goes through you very quickly. In my experience, foods that have low calorie density such as leafy greens are more filling in the short term but I find myself hungry again less than an hour later.

[@nourishedbyscience]

I am open to the idea that this score should be seen as a work in progress. However, from my summary of the very extensive literature, I would argue that energy density is quite possibly the most important of the three factors. I invite you to visit the blog post and reading the original literature yourself: nourishedbyscience.com/satietyscore/ Best, Mario

[@EnglishGrammarlessonsbyMFaisal]

This guy gives so great knowledge

[@leonthecat1253]

Danke!

[@nourishedbyscience]

Thank you. Appreciate the support. Cheers Mario

[@kirstygreenfield1926]

Ah ha! This may explain why my efforts to reduce blood sugar spikes in last 3 months by going low carb are resulting in weight gain. I swapped my lovely oat porridge for a seed and nut mix and definitely having more than your almond handful portion of that. I will try more Greek yoghurt and fruit instead.

[@nourishedbyscience]

There certainly is a potential for a nut and seed habit to get a little bit out of control (I am speaking from experience). However, what I didn't mention (and probably should have) is that even though nuts and seeds have a low satiety score and high energy density, the impact of small servings of nuts on body weight is less than one would anticipate. In most studies, people don't gain weight when eating nuts compared to no nuts, at least in short- to medium-term studies and when compared to other snack foods. One suggestion may be to try Greek yogurt with fruit plus a few nuts ...;-) Cheers Mario

[@lislu1270]

A very good video and explanations. Thank you.

[@PetaSinclair]

I am so impressed with how easy this information is to understand and incorporate. Thank you!

[@Billionsmustchill]

In my uneducated opinion, this approach to satiety completely misses another crucial factor - taste. I think it is theoretically very possible to make meals with a general satiety score of something like 60-70 but cook them so delicious that you could eat it basically all day and reach calorie consumption as if you were eating fast food. It's pretty much a 100% psychological factor so it might be too subjective, but I know for damn sure that I could easily eat like 3.5k calories every day if it was berries, king crab, mushrooms, roasted potatoes and tomatoes - especially if you drench most of this in spices, vinegar and pepper based sauces(without added sugars ofc). But I guess the general principle of first 3 factors should be enough for most people.

[@nourishedbyscience]

Your comment is not uneducated at all, and you are of course correct that these factors do not alone explain why we overeat. However, it's a complex topic, and I decided to start with known factors that increase satiety per calorie and decrease spontaneous calorie intake and body weight (all other things being equal!). The next video will cover about 10 known factors that trigger overeating, and then I'll do another video about psychological factors that cause overeating. Cheers Mario

[@Billionsmustchill]

@@nourishedbyscience Appreciate the answer, looking forward for the next videos on this topic!

[@KoiRun50]

Psychology and subjectivity certainly plays a factor. I try not to let my brain decide how much I eat. I find that I can stop eating after consuming 500-600 grams of food, so I weigh my food (basically any solid food). I tailor the caloric density of the food depending on whether I want to loose or gain weight.

[@nourishedbyscience]

@@KoiRun50 That's a remarkable approach if you can manage to do that. I am not sure I'd be able to do this consistently. But hey, whatever works for you!

[@tuppybrill4915]

I understand that there was a study (using soldiers I think) where they compared a 'meat and two veg ' type meal to exactly the same meal blitzed to a soup where those having the soup felt full for longer than those having the 'normal' meal

[@pelawren]

Dr. Mario, 2 questions: Q1.Is it possible that the satiety factor could also be tied to the nutrient density of the food? That is more nutritionally dense foods you eat - the fewer calories you will consume too. Q2. Are you aware of any reliable guidelines on protein consumption per kg of body weight for the general population? I have heard as low as 0.8g of protein per kg per kg of bodyweight to as high as 1.6g of protein per kg of bodyweight.

[@lindalarue1722]

I have a question: If you eat an extremely high fiber diet (50 grams+), would that enable you to be satiated with a lower amount of protein (15% of calories from protein or less)? I ask this because there is some evidence from the no-oil whole-food, plant-based community to suggest that a high fiber diet comprised of low calorie density foods can be satiating without high protein foods.

[@nourishedbyscience]

Yes, I think so, because such a very high-fiber diet would likely also have a very low energy density. The use of these factors is pretty flexible; I think the most important aspect is to minimize the consumption of very low satiety score foods. Cheers Mario

[@OmaKahn]

What a great video! Thank you Mario, I really appreciate your approach :)

[@jerrybessetteDIY]

Good concept. Next we need a study that looks at how different foods affect when you get hungry again. For me, a high fat and protein meal keeps me from getting hungry for a lot longer than a high carbohydrate meal. So the question becomes, which foods will produce the lowest total calorie intake over a day or several days?

[@nourishedbyscience]

The three factors were picked because they affect both satiation (the feeling of being full within a meal) and satiety (between meals) per calorie consumed. All three have been shown to not just lower calorie intake within a meal, but also across several meals or an entire day. It is true that fat is most satiating, but it also have the most calories per g. Per calorie consumed, protein is considered the most satiating macronutrients. Carbohydrates have one additional important property: they raise blood sugar and insulin levels the most, and in people with some degree of glucose intolerance, such as a diminished first-phase insulin response, could also trigger reactive hypoglycemia. I talk about that in the videos below. In short, reactive hypoglycemia in response to a highly glycemic meal could be another trigger for food intake. I'll discuss this more in the next video. kzbin.info/www/bejne/gofaZ2OIfs2VsMksi=h6ltuizKdTnI9Y4z kzbin.info/www/bejne/oam4gWOwr6d4eaMsi=qGaX7bZhHynKLly0 In other words, it is well possible that you benefit from eating fewer carbs because of your specific response to highly glycemic carbs. That is not necessarily the case for everyone: someone who is 100% glucose tolerant may not get hungry after high-carb meals the same way, particularly if the carbs are from whole foods rich in fiber that require a lot of chewing. Best, Mario

[@ninak-g7k]

Hi. Do you plan a video on proteins in a meal and its effect on insulin and glucagon release? And how protein affect burning of body fat and if high protein intake contributes to insulin resistance?

[@AlaOM7149]

Brilliant! Really helpful ❤

[@IanRushtonMusic]

Informative, thanks. One quick note about nuts however, according to Dr. Sarah Berry's research only about 60% of the fat is released from whole nuts during digestion.

[@nourishedbyscience]

That would suggest that 40% of the fat in nuts is not absorbed. That's not consistent with the evidence that I have seen, which suggests that between 6 and 21% of the fat in nuts is not absorbed, depending on the type of nut, whether it's whole nuts or nut butter, roaster or raw, and how well it is chewed. In general though, your point is well taken that due to what we call a 'matrix' effect leading to lower energy bioavailability, the impact of nuts on body weight in the long term is less substantial than the satiety score would suggest. You can read my full take on this at the end of this post here, with references: nourishedbyscience.com/satietyscore/ Cheers Mario

[@MaryRaymond-cg3wn]

Thank you again, Mario. I don’t fully understand why low fat cheese and yoghurt have higher satiety than full fat. And that provides for me a conflict with info that says we should be avoiding low fat foods .

[@nourishedbyscience]

It's a good comment, related to an issue with which I struggle a bit. I simply calculated the scores based on these three factors, and didn't modify them based on other characteristics of these foods. I think these scores do provide some valuable insights, particularly as a learning tool, but they also have some limitations in that the score does not include all of the factors that affect our long-term body weight. For example, full-fat cheese and also nuts have a high energy density and correspondingly low satiety score, but both are not linked to major weight gain in observational studies or most randomized controlled trials. In both cases, this is thought to be due to what we call food matrix effects that limit the absorption of fats from these foods. I'll speak about this in a future video. I think we should use this concept to understand the factors that affect our calorie intake if we eat to satiety, and find our own version that we are happy with in the long term while also preventing chronic excessive calorie intake and weight gain. For that, I think these scores can be useful in spite of the limitations. Of note, I do consume full-fat dairy, mostly because it's my personal preference, and think it's fine in the context of a diet that is otherwise highly satiating. Cheers Mario

[@pablohernandezf]

Thank you. I have just downloaded the posters.

[@trudybongers3534]

❤❤😮😮😊😊 thanks for your ideas and lessons learned...dear Mario

[@sam2wmc]

Mario, thank you for another informative video. I am challenged by the idea of cutting out fats, as these are such a common part of most diets. For example, if I boil potatoes, I would probably want to add butter to them. Another example is that in a past video, you suggested having a vinagrette salad to moderate the impact of carbs eaten in the same meal. Here again, there is fat. I was wondering if you have any suggestions for substitutes for common fats that most of us eat - for example, by suggesting a some resources that look for fat alternatives such as a dressing made from yogurt rather than mayonaise, or different ways of preparing foods (without fat or frying) so that they still appealing? Otherwise, don't we end up in another non-sustainable place?

[@stargazerbird]

Non fat salad dressings are not pleasant and water frying veggies is pretty unsatisfactory. I have done the very low fat way of cooking and it’s not sustainable if you want to enjoy your food. I just cut down on the amount.

[@nourishedbyscience]

I am sorry if the video came across as endorsing a low-fat diet, or suggesting to not use fat or oil. I think I should have been more explicit here. I absolutely agree with you that we should enjoy our food and of course, use some fat or oil in the preparation of our meals. As you, I also add some butter to a potato or roast some veggies with olive oil. The point is mostly to (a) focus on high-satiety score foods as major components of most meals, and (b) to handle low-satiety ingredients with some respect. It's very easy to add too much butter to your potatoes, or cream to your sauce etc., and suddenly the dishes are no longer very satiating per calorie consumed. In terms of low-fat dressings or mayo substitutes, I am not a fan, because they are often ultra-processed and contain a lot of unnecessary ingredients and/or sugar. Cheers Mario

[@nourishedbyscience]

100% agree, @stargazerbird!

[@azdhan]

Many thanks for sharing another excellent video!

[@mrdwight1968]

Thank you! Is there an 'emotional' component that needs to be addressed too?

[@nourishedbyscience]

Yes, video about that coming soon. Cheers Mario

[@abigailingersoll-gilbertso9961]

GREAT video. thank you SO MUCH for sharing this important research! AS a follow up, thought, I wonder if fat content has any influence on HOW LONG you feel satiated? I know that there is a strong correlation between consuming nuts, full fat dairy, and olive oil and increased lifespan, so I wonder where that fits in.

[@lotembenatar7163]

Great video, Mario, I think another factor that is missing here is that starch and sugar should have different satiety scores. Fructose is less satiating than starch regardless of the fiber content

[@nourishedbyscience]

We used to think that fructose was worse than other sugars or carbs in promoting a positive energy balance. I happen to have done a study on this, and we could not confirm this hypothesis at all: pubmed.ncbi.nlm.nih.gov/26537945/ I also no of no other studies that have shown greater calorie intake or weight gain on studies rich in fructose compared to other sugars or starch. Now, that said, fructose may have unique metabolic effects because it's taken up by the liver and often converted to fat there. I talk about this in the last video: kzbin.info/www/bejne/mWW6dpiElJt0passi=7h86pg8oL0fSJQZl Cheers Mario

[@eyo7771]

Awesome, useful information! Thanks!

[@Daniele__D9]

Another Perfect Video! Thank You !!

[@TorBoy9]

Thank you for your in-depth analysis and a framework that we can use to lose weight. Your satiety index makes a lot of sense. I'm currently on a keto diet and OMAD to lose weight, so start my meal with vegetables, then a can of sardines/mackerel, followed by oatmeal, total carbs

[@nourishedbyscience]

I think the satiety scores can be used in the context of any diet, including a strict keto diet. Finding our major meal components from among the high-satiety score foods and then combining these with small amounts of low-satiety ingredients such as fats, oils, condiments, a starch or a bit of sugar to make the meal pleasant would work well from low-fat to low-carb, and anything in between. Cheers Mario

[@jimparker2646]

Super video. Thank you.

[@jennan124]

Very informative

[@twchau326]

Your conclusion on nuts is surprising to me, as many other nutritionists regard nuts are at least better than refined grains like rice or white bread even in terms of GI. And for my personal experience, when I changed my breakfast from white bread + oat to avocado + nuts (both also with an egg + soybean milk), my weight fell significantly.

[@nourishedbyscience]

It is important to be clear that a composite score such as the Nourished by Science satiety score has some limitations. The satiety score is based on three key characteristics that have been shown to reduce calorie intake in the short- and long-term and to reduce body weight and/or fat mass. Applying these factors to any given food can help us estimate the impact of that food on satiety, calorie intake, and body weight. However, for each food, there will be additional food-specific factors that can affect the impact of that food on calorie intake and body weight. With regard to nuts, the satiety scores are relatively low because of the very high energy density of nuts. This would suggest that excessive consumption of nuts could lead to increased energy intake. This is actually consistent with the available evidence from 31 randomized controlled trials showing an increase in calorie intake in intervention diets containing nuts vs. no nuts. However, randomized controlled trials also demonstrate that nuts do not affect body weight, because body weight does generally not differ in intervention diets containing nuts as compared to no nuts. It is thought that this lack of weight gain is commonly explained by other characteristics of nuts. Specifically, nuts are hard-textured foods that require a lot of chewing, which seems to protect against the overconsumption of calories. Also, because of what we call food matrix effects, the calories from a whole food such as nuts are less bioavailable than from a processed food such as an oil or a sugar. It has been determined that the energy bioavailability of different types of nuts is 6-21% lower than their absolute content of macronutrients suggests (in other words: we do not absorb all of the fat in whole nuts). Taken together, nuts do have characteristics, specifically a high energy density, that suggests that a diet rich in nuts may increase calorie intake. However, nuts also have characteristics such as their hard texture and the lower bioavailability of nut calories, that seem to counter any undesirable impact of nuts on body weight. The importance of these factors in the regulation of energy intake and body weight will be discussed in future videos. However, in hindsight, the inconsistency between the satiety score of nuts and the long-term body weight data should have been briefly mentioned already in this video and blog post, and I apologize for any confusion this may have caused. You can find the references related to this here, in the FAQ, at the end of the blog post: nourishedbyscience.com/satietyscore/ Cheers Mario

[@DennisNowland]

Good, thanks for sharing

[@TasteOfButterflies]

1) aren't there some studies showing people tended to be satiated on fewer calories when eating hard food rather than soft? What is the role of texture in satiety? 2) relatedly, what about the studies connecting nut consumption to lower weight? There are even intervention studies showing that adding nuts to an ad lib diet caused some weight loss. 3) Most importantly, is this satiety score borne out by empirical satiety rankings?

[@nourishedbyscience]

Great questions. Re: 1.) Yes, impact of texture on energy intake will be covered in the next video. Re: 2.) Yes, and I am sorry I did not explicitly mention in the video that nuts and seeds do not seem to increase body weight when consumed in the typical small amounts, at least not in the short term. Cumulatively, the data do not suggest that including nuts causes weight loss, but rather that weight change doesn't differ measurably on low- versus high-nut diets. Re.3) Yes, pretty strongly correlated. See link below. I have responded to your second and third questions in a FAQ section at the end of the blog post here: nourishedbyscience.com/satietyscore/ Cheers Mario

[@goranwestling4766]

Grate Mario!! Finally YOU seems to approach the real thuth! But could it be the "volyme per kcal" that creates satiesfaction without to much calories, rather than weight - i.e. mechanical streaching of stomach? (Dispate water contents might make things more complicated.) You highlighted the problem i.e. nuts having high fiber contents, but also high fat (high energy density). Similar, many vegitables with high fiber also have high carbs (including sugar). Indeed, I have had problems with recommended daily fiber intake without to much carbs. It is 15-20 g instead of 30-40 g. My fiber top ranking is: Wheat bran 40%, Black eye beans 11%, Oat 10%, Walnuts 9%, Red quinoa 7%, Soya beans 7%, Blackcurrants 5.8, %,Red lenses 5.7 %.

[@nourishedbyscience]

You may be correct that volume plays an even bigger role than weight. Maybe energy density works because it's a reasonably good proxy for calories per volume!? The problem with volume is that it's hard to find data on this from different foods in the common databases, so it's a bit impractical to work with. Cheers Mario

[@nwobob]

I have accepted and implemented the Raubenheimer and Simpson high protein approach into my lifestyle. Disconcertingly John Speakman alleges his research has not only been unable to reproduce the protein leverage findings, he claims his data show the opposite conclusions. Have you been able to compare these two bodies of work?

[@nourishedbyscience]

I am not aware of John's specific work in this regard. However, as always, we should not be looking at one paper (particularly not one conducted in mice), but look at the cumulative evidence, and I'd say the cumulative evidence is pretty strongly in support of the protein leverage hypothesis. Cheers Mario

[@DrAndreasEenfeldt]

Great video. I couldn't agree more. 👍

[@nb2028]

Thanks! Does this high satiety diet has any risk off missing out on essential fatty acids and vitamins?

[@Jack_Schularick]

Dear Mario, But one thing is satiety and another satiation. Low calorie food can provide satiety here and now but a couple of hours later the stomach is empty and the bowels gurgle. How about the structure of food? One would think that food which requires a lot of digestion i.a. destruction of its structure (both mechanical and enzymatic) would stay longer in the gut, not unlike tablets or capsules with slow release. Is there a good science about it? Best regards from Copenhagen and thanks for an epically good video.

[@nourishedbyscience]

Hi Jack, In general, the factors discussed here do seem to affect both satiation (within a meal) and satiety (in-between meals), and they also affect energy intake over the course of a day, not just a single meal at the expense of higher intake later. You are still correct that many factors interact to influence our overall food intake and also our well-being around food intake. For example, if it's cold outside, no one wants to eat a large salad, right, and IMO we need to listen to these types of signals from our bodies as well. And if someone is very hungry, a bowl of fennel as I mention in the video won't do, no matter how much fennel is eaten. To address your question directly, there is a lot of emphasis in nutrition science right now on what we call an intact food matrix, and also food texture. It is well understood that foods with an intact matrix affect our weight and other other health parameters differently than the isolated/processed components of these foods. And hard-textured foods that require more chewing do reduce calorie intake as well. I'll discuss this topic on more detail in the next video. Cheers Mario

[@annetcell-ly4571]

Agreed. Counting calories is so old fashioned and misleading. I choose food based on macros - healthy fats and protein. The trend for chopped salads are delicious and high fibre.

[@nourishedbyscience]

Yes, low of different ways to make use of this. Some people may mostly eat a protein and a non-starchy veggie, while others will rely mostly on legumes, whole grains, vegetables, fruit and berries. Many ways lead to Rome ... Cheers Mario

[@h-man2561]

That was very interesting topic & may work at times for me. Outside the scores I think salt & sugar drive a person's cal's higher as with chips, candy & ice cream. 😋 I can have 24oz filet mignon 🥩 tenderloin & still have room for a basket of fresh hot 🍞 bread with butter if you put it in front of me. Smell, flavor & memory are all an issue even after 3 yr's of not having a product while greens are all bitter to me, I may have a leaf or two & then be unsatisfied with no enjoyment on the whole meal & I would eat less. I find if I stay active with a 4 mile walk I end up having a (250) cal deficit on average & that works much better for me if I didn't count cal's. I have to say I do enjoy counting my cals & reviewing the data for 9 yrs. I'm down to 44g of total sugar daily with 45g of fiber averaging = a negative (1g) net sugar total for Aug & on track to hit 12g daily at end of yr. We're all different & need to find what's our own secret recipe for success. Nutrition is complicated with many variables. Thank's for the video!

[@nourishedbyscience]

Yes, agree with what you are saying. To me, how satiating our food is relative to the calories it contains is only part of the story. There are additional factors that can make us overeat, as I explain in this video here: kzbin.info/www/bejne/en3XnZhthZqghJosi=Y3BkvQ6yX4m5vRls These include some of the hedonic factors you mention. Cheers Mario

[@eddieduplessis1145]

Thank you for taking the time to communicate your satiety scoring system. Brilliant way of looking at nutrition!

[@sanjeevpuri2612]

1. What is satiety score of coconut yogurt? 2. Is it less healthful compared to fage 2% Greek yogurt

[@stargazerbird]

It’s much higher fat and low protein

[@nourishedbyscience]

CocoYo has a 37. Much lower protein is the issue.

[@mariasole535]

Hallo Dr. Mario, What are your thoughts on carnivore diet? I've recently seen various videos by proponents of carnivore (meat, butter and eggs ) including medical doctors and obese people who have successfully lost weight and /or greatly improved their mental and physical health. Are there any studies yet? Danke im Voraus für Ihre Antwort! Schöne Grüße aus Dubrovnik, Kroatien 😊

[@nourishedbyscience]

Good question.We don't really have any studies on carnivore yet, so this is a bit of a game of my opinion vs. your opinion, which is rarely helpful. I may still make a video about it at some point, simply to discuss some of the potential pros and cons. Best, Mario

[@MS-kv7ux]

Thank you for all your good work. In Germany IR gets rarely tested. I have a question. In April I will get tested for IR. I'm in ketosis though because it's the best thing I momentarily can do. Should I leave ketosis a few days before the test? I don't want to get incorrect results!

[@nourishedbyscience]

Are you getting a HOMA-IR test, as described in the video below? kzbin.info/www/bejne/hYvXqaKaprR1mNksi=F2elXlJg0Wq30gyZ If that is the case, then you can continue on a keto diet prior to having your blood drawn, because low-carb or ketosis do not per se affect insulin sensitivity. Or is your doctor doing an oral glucose tolerance tets (OGTT)? If the latter, then you would want to move out of ketosis, gradually re-introducing catbs so that for at least 3 days you follow a moderate carb diet regular prior to the test. Some people may even suggest 14 days on a higher carb diet is ideal to get back to normal glucose tolerance. The issue is that insulin secretion (specifically the first-phase insulin response) are impaired on very low-carb diets. I talk about this more in these videos here: kzbin.info/www/bejne/gofaZ2OIfs2VsMksi=Ua4nPwI72zEOtBwW kzbin.info/www/bejne/oam4gWOwr6d4eaMsi=kj3V-mpIKWismecG Be clear, however, that a standard OGTT with blood glucose measurements at baseline and 2 hours will NOT tell you anything about your level of insulin sensitivity/insulin resistance. That would require frequent blood draws throughout the 2-hour tests and measurements of both glucose and insulin in these blood samples, followed by sophisticated mathematical modeling to calculate insulin sensitivity/insulin resistance. Best, Mario

[@MS-kv7ux]

@@nourishedbyscience hey Mario, thank you for your reply! I'm fighting to get the Homa IR as described in many of your videos (if one thing comes across your videos it's that we need an Homa IR test to test for IR ;-)). I'm not sure if they will do the glucose test in which you drink glucose as well, but I guess so. It's an appointment at the endocrinologist. I think I will go out of ketosis one week prior to the test. I have watched your videos and one of them is partially about problems with reintroducing carbs after keto. That's why I wondered in the first place.. We will see what the results are. Could be IR, could be nothing. I'm just sure it's no diabetes. Luckily. I just get so tired after eating. It also happens with bigger keto meals but it is definitely worse with more carbs.. palpitations, sweating at night.. and some more of the IR symptoms. If the results say no IR I'll still spread your message! It's insane that this gets never tested in Germany! I think many cases of obesity, prediabetes etc could be detected early and helped before things get worse. It baffles me that it is not a thing...

[@twchau326]

High satiety usually come with more difficulty in digestion (so it slows the time for next hunger), but my guts sometimes not feeling so well with them (with lots of gas and farts). Should I still stick to these food, or to supplement with other food/supplements to reduce the gas?

[@nourishedbyscience]

The satiety score is based on three factors, and foods have a high satiety score if they have a high protein content, a high fiber content, and/or a low energy density. Thus, even if someone cannot consume a high-fiber diet, they could choose high-satiety foods with a high protein content and/or low energy density, including fish and seafood, unprocessed meats, eggs, Greek yogurt, or leafy greens and salads. That could be a nutrient-dense, highly-satiating diet for the long term. An alternative would be to experiment with small servings of fiber-rich foods such as different types of vegetables, nuts and seeds, whole grains, and even legumes, with the goal of gradually increasing consumption of those high-fiber foods that are tolerated well. Cheers Mario

[@jonettevochteloo7195]

Thanx for the informative video. Just a question. Isn't there a difference between satiation and satiety?

[@nourishedbyscience]

Yes, correct. Satiation occurs while we are eating, and satiety affects how long it takes us to want to eat again. I see these mostly as academic concepts though, because in a research study, you need to very clearly define what it is you are measuring as an endpoint, and how you are measuring it. For practical purposes, I find this too complicated for the average person, so when I talk about satiety, I basically mean the totality of what academic research would call satiation PLUS satiety. Cheers Mario

[@Athanasia777]

You focus on the ability of various foods to induce satiety, but what about the duration of satiety depending on the foods you eat? (i.e. the amount of time until you're hungry again)

[@nourishedbyscience]

Excellent comment. The factors I picked have all been shown to affect satiation (the sensation of being full that develops while we are eating) and also satiety (the sensation of not needing to eat in-between meals), and they all also reduce calorie intake if we consider an entire day or several days. So while it's possible (even likely) that Anne will be hungry sooner after lunch A compared to lunch C, her overall energy intake throughout the day would still be a lot lower if she consistently ate meals with the characteristics of lunch A. Cheers Mario

[@junepatschofield7602]

Great information

[@ไฟเราะจันทร์รัตน์]

Thank you .

[@curlyb4c95]

I need to know can folks watching their carbs and blood sugar eat like this. Because most of what the chart says to eat is very high in carbs. Doc? I’m so confused. Told keto would help with weight loss and some foods we were told to stay away from, this man says to eat. I just don’t know what to do anymore.

[@stargazerbird]

The high fibre carbs are fine. It’s sugar and added sugar to avoid. Nobody got sick from eating fruit.

[@nourishedbyscience]

Totally possible to eat a high-satiety diet that is also low or moderate in carbs. For example, if you pick an unprocessed meat, fish, shellfish, eggs, or Greek yogurt and pair it with some non-starchy veggies, mushrooms, and maybe a small amount of fruit and berries, that should work well for both a 'natural' control of overall calorie intake and minimizing the risk of excessive blood sugar responses. What is nice about the satiety score is that it fits with any way of eating, be it low-carb or low-fat, or anything in between. Just try to understand the principles here, and adapt them to your low-carb or keto diet. Cheers Mario