Mon, Dec-19-22, 11:31
|
 |
|
|
Plan: P:E/DDF
Stats: 225/150/169
BF:45%/28%/25%
Progress: 134%
Location: NC
|
|
From Marty's article:
Quote:
While it’s ideal to obtain more of all the essential nutrients per calorie, through multivariate analysis, we found some have a more significant impact than others. We consistently found that the following nutrients coincided with the most significant decrease in calories consumed:
Protein %
Fibre,
Potassium,
Sodium,
Calcium,
Selenium,
Pantothenic acid (B5), and
Folate (B9).
|
The percentage of protein in your diet is highly correlated with how much food you will consume.
https://optimisingnutrition.com/protein-percentage/
Quote:
Are Potatoes the Most Satiating Food?
The cooked and cooled plain potato, full of resistant starch, with no salt or added fat, achieved the highest satiety score.
Many people have successfully lost weight on the potato hack diet because they are bland and have a low energy density. You would probably lose interest in eating if all you had to eat was potatoes. However, you may also lose more muscle with a diet that offers only 8% protein.
In an associated paper, using the Satiety Index Study data, Susanna Holt and her team also noted that high-carb foods that raise insulin and blood glucose quickly have a more significant short-term impact on satiety.
However, given that the researchers were studying feelings of fullness during the course of three hours, their study would have been more appropriately titled A Satiation Index of Common Foods rather than a satiety index, which is a longer-term phenomenon.
High-starch foods that raise blood glucose and insulin quickly often lead to short-term satiation but not long-term satiety.
Your appetite quickly shuts down until you have cleared the extra glucose from your blood. But once your blood glucose comes crashing down, you’re likely to be ravenously hungry, eat again sooner, and make poorer food choices at your next meal.
|
|