Use Satiety to Achieve Weight Loss Without Calories
The method is actually very simple, just to find a way to make yourself full, naturally it is difficult to eat more than
So this article is mainly to teach you the feeling of satiety and appetite to help you lose weight easily.
Main nutrients with high satiety
This article will cover four key points.
First of all, the main nutrients are the most important.
The body reacts differently to different major nutrient intakes.
If you compare it with satiety, protein and fiber are the most recognized major nutrients.
Then fat will help with lasting satiety
Carbohydrates are usually the least satiety, and they can also cause blood sugar to violently make you hungry for a while.
There are these differences mainly because the hormones they stimulate are different.
Among the more important satiety hormones are Pyy, Cck, Glp-1, OXM, PP, and ghrelin.
Satiety
The study found that high-fat diets and high-protein diets suppress hunger and secrete more satiety hormones, both at the time of ingestion and after six hours of eating.
So it is more satisfying than a high sugar diet.
This is not surprising. I often hear that dessert is for the second stomach, because the dessert is not full, even the unsweetened high-sugar food.
Simply eat more meat and eggs, eat less refined starch, sweets, to ensure that you can also lose weight
If you want to be full, then apply this principle to the extreme, that is, we say the ketogenic diet, and the very low sugar diet.
These two ways of eating are the diets that minimize the intake of sugar, and they become full and very high.
How high is that?
The two groups had carefully calculated calories, and all had to eat more than TDEE, but the results came out of the ketogenic diet group.
Their conclusion is that the ketogenic diet is really too full, so the experimental subjects actually did not eat more than TDEE.
If you don't know what the ketogenic diet, very low sugar diet is, you can go to see my previous videos or articles.
Choose foods that are full of satiety
The study found that eating rich vitamins and minerals, that is, foods we say are high in nutrient density
We can enjoy the feeling of being hungry, and even feel that it is easy to skip a meal and stop eating fast.
Usually processing food is easier to lose nutrients, so in simple terms, it is more than a few prototype foods.
This is going to talk about the film that ate 20,000 calories in two days.
In fact, there is another recording purpose.
Is to give you a comparison of how different foods can make me stuff
On the first day of the prototype food, under the very low-sugar diet, I only ate 6000 heat with Haohao.
The next day, when I have high-carbon water and dessert, I ate 11,000 Dakar and I ate 14,000 kcal.
This doubled calorie intake gap is mainly because high carbon water and dessert can keep you stuffed.
High protein, high fiber prototype food is too full of diet
Feeling full
Use chewing slowly to achieve satiety
I used to eat very fast when I was fat, because I was afraid that others would take my food, and even soon after I finished eating my own weight and then grab someone else’s, so it would be easy to eat too much.
Chewing itself is a very important part. It is usually a time to get enough hormones to fully secrete and let you know that you are full.
For example, this study shows that when you chew slowly, it will give the brain a feeling of fullness.
The satiety hormone just mentioned is also secreted so that you are not easy to overdose.
The last important thing is sleep and stress.
Previous sleep films have also said that poor sleep quality can reduce fat loss by up to 50%.
In addition to insulin, growth hormone indirectly affects obesity
If you don't sleep well, your leptin will reduce hunger.
At the same time, the following study also shows that your sleep quality is not good, the mind will make a wrong decision, so you want to eat some evil foods that you know are easy to eat.
The method is actually very simple, just to find a way to make yourself full, naturally it is difficult to eat more than
So this article is mainly to teach you the feeling of satiety and appetite to help you lose weight easily.
Main nutrients with high satiety
This article will cover four key points.
First of all, the main nutrients are the most important.
The body reacts differently to different major nutrient intakes.
If you compare it with satiety, protein and fiber are the most recognized major nutrients.
Then fat will help with lasting satiety
Carbohydrates are usually the least satiety, and they can also cause blood sugar to violently make you hungry for a while.
There are these differences mainly because the hormones they stimulate are different.
Among the more important satiety hormones are Pyy, Cck, Glp-1, OXM, PP, and ghrelin.
Satiety
The study found that high-fat diets and high-protein diets suppress hunger and secrete more satiety hormones, both at the time of ingestion and after six hours of eating.
So it is more satisfying than a high sugar diet.
This is not surprising. I often hear that dessert is for the second stomach, because the dessert is not full, even the unsweetened high-sugar food.
Simply eat more meat and eggs, eat less refined starch, sweets, to ensure that you can also lose weight
If you want to be full, then apply this principle to the extreme, that is, we say the ketogenic diet, and the very low sugar diet.
These two ways of eating are the diets that minimize the intake of sugar, and they become full and very high.
How high is that?
The two groups had carefully calculated calories, and all had to eat more than TDEE, but the results came out of the ketogenic diet group.
Their conclusion is that the ketogenic diet is really too full, so the experimental subjects actually did not eat more than TDEE.
If you don't know what the ketogenic diet, very low sugar diet is, you can go to see my previous videos or articles.
Choose foods that are full of satiety
The study found that eating rich vitamins and minerals, that is, foods we say are high in nutrient density
We can enjoy the feeling of being hungry, and even feel that it is easy to skip a meal and stop eating fast.
Usually processing food is easier to lose nutrients, so in simple terms, it is more than a few prototype foods.
This is going to talk about the film that ate 20,000 calories in two days.
In fact, there is another recording purpose.
Is to give you a comparison of how different foods can make me stuff
On the first day of the prototype food, under the very low-sugar diet, I only ate 6000 heat with Haohao.
The next day, when I have high-carbon water and dessert, I ate 11,000 Dakar and I ate 14,000 kcal.
This doubled calorie intake gap is mainly because high carbon water and dessert can keep you stuffed.
High protein, high fiber prototype food is too full of diet
Feeling full
Use chewing slowly to achieve satiety
I used to eat very fast when I was fat, because I was afraid that others would take my food, and even soon after I finished eating my own weight and then grab someone else’s, so it would be easy to eat too much.
Chewing itself is a very important part. It is usually a time to get enough hormones to fully secrete and let you know that you are full.
For example, this study shows that when you chew slowly, it will give the brain a feeling of fullness.
The satiety hormone just mentioned is also secreted so that you are not easy to overdose.
The last important thing is sleep and stress.
Previous sleep films have also said that poor sleep quality can reduce fat loss by up to 50%.
In addition to insulin, growth hormone indirectly affects obesity
If you don't sleep well, your leptin will reduce hunger.
At the same time, the following study also shows that your sleep quality is not good, the mind will make a wrong decision, so you want to eat some evil foods that you know are easy to eat.
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