In a few recent interviews Ted Naiman said his new book will be on Satiety per Calorie. He listed the nine ways that have studies proving you can increase satiety with a lower energy intake.*


Nine evidenced based steps to improve satiety per calorie.

Increase Protein Percentage of diet. Aim for 30%.
Increase amount of Fiber in grams per 1000 calories.
Reduce Refined Carbohydrates and Reduce High Gylcemic Carbohydrates.
Eat Less Fat. Passively overeating Fat lowers satiety per calorie**
Increase Nutrient Density and Micronutrients in food.
Increase Water, drink and in foods
Lower the overall energy density of diet.
Less processing increases the thermic effect of foods, eat peanuts, not peanut butter
Eliminate Alcohol.

New way to measure:
https://www.satietypercalorie.com

* From Ted Naiman interview on Muscle Intelligence podcast minute 20

Also called the Satiety Index, Marty Kendall's article:
https://optimisingnutrition.com/calculating-satiety/


**. Keto Lie #11: You should ‘eat fat to satiety’ to lose body fat
https://optimisingnutrition.com/ket...-lose-body-fat/

Then on Twitter 12/20. Ted used MFP data( assuming the same or similar massive data set Marty Kendall used)
• Scrape half a million days of MyFitnessPal data off a public weight loss forum.

• Graph % of goal calories versus macronutrient %.

• Observe protein % exert a 3.2x to 6x leverage over everything else

Bonus:

chagrin over previous low carb religious zeal and any keto fat fetishization after realizing that fat is basically unhelpful while carbs don’t seem to be a major problem — and the real driver of low carb success was likely higher protein % (and fiber) all along."