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  #16   ^
Old Sat, Sep-16-23, 04:14
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,505
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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Stephan Guyenet, PhD, gets Satiety Per Calorie.
This entire podcast is good, but minute 15-17 is Satiety Per Calorie in a nutshell. Why we can eat high fiber vegetables, fruits, tubers and low fat dairy without gaining…the carbs are satiating in their whole food forms.

In addition to the food environment, the second reason for obesity according to him, is the snacking. Stop eating outside of two or three meals. Amazing how many calories are avoided with this one tip. Why "Hunger Training" in the DDF program is so effective.

Episode 202, On Why Do Humans Overeat.

SHOW NOTES:

(11:16) Our brains determine our food intake and regulate our energy expenditure, in a way that works best in our ancestral environment, but not in our modern environment.

(24:33) We consume calories for many reasons, hunger being just one of them. Likewise, satiety is just one of many reasons we stop eating.

(34:40) As a rule of thumb, eat a diet of omnivorous whole foods that are lower in calorie density.

(49:56) Fiber is not an essential nutrient.

(58:35) Nutrient-to-energy is important to health, but once you have adequate intake, there’s not much benefit in taking in more.

(1:04:46) Most people in the US are more susceptible to obesity than others. Whether or not they actually become obese comes down to the environment they choose.

(1:15:31) Blood pressure, on a genetic level, doesn’t typically change as one gets older.



Peak Human Podcast with Brain Sanders.

https://podcasts.apple.com/us/podca...i=1000627667453

Last edited by JEY100 : Sat, Sep-16-23 at 09:06.
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  #17   ^
Old Sat, Sep-16-23, 10:03
Ms Arielle's Avatar
Ms Arielle Ms Arielle is offline
Senior Member
Posts: 19,293
 
Plan: atkins, carnivore 2023
Stats: 225/224/163 Female 5'8"
BF:
Progress: 2%
Location: Massachusetts
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Many months into striving for a better diet, tweaks continue. Meals with more vegetables make eating easier. Meaning, I dont stress over meal prep and limiting carb counts.

Eating real whole foods. A combo of veg, and meats primarily. And spices( and salt). Some dairy. Some nuts.Some fruits.

Frozen or fresh.

Food like it comes from the farm.

( Finally gave up diet soda and drink mixes. Low carb desserts are an occasional treat, as a fail- safe, to prevent eating a SAD sweet. )

Drinking more water. Adding more salt to meals,or a 1/2 tsp sea salt with water.

Tea. Green tea and Earl Grey everyday. Bergamot in the Earl Grey. ECGC in green tea. And supposed to he good for supporting gut microflora, per one source.

And as its tomato season, cherry tomatoes are a snack. Each variety has a different flavor!! Black cherry, sungold, and more. Picked fresh from garden.

Other veg from garden sporadic. What grows well varies year to year. Cukes are done for the season. Summer squash was summer squash which are done. Zucchini ending soon. Patty pan still putting out . Onions are a plenty. And garlic. Celery liked the rainy summer. The parsley, too.

We picked wild blackberries and blueberries. Stored in freezer. And some jam.

Potatoes. Still learning how to grow. Have lots of small potatoes.
Corn. Learning how to grow old varieties. No gmo, no hybrids.
Winter squash. Leaning how much space they love. An old variety can last on stairway storage for over 12 months.

Bacon too expensive to enjoy like in the past. More of a flavoring at times. Deli meats--- too processed. Full of a scary number of additives. So reduced dramatically.

More of beef, lamb, chicken and duck. We raise the latter three.

Meals start by: looking at veg in refridge or freezer, then selecting a meat. Otherwise, I keep a cooked meat available.

Small changes have added up. Salt, spices, fresh veg, a few fruits, and meats. And lots of water to drink.

Knowing how to cook matters.
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  #18   ^
Old Sat, Sep-16-23, 11:23
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,505
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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Arielle,Looks great! Maybe copy this list into your journal to remember the changes you made. Protein first if you are hungry before or outside of usual eating time., though I also enjoy raw vegetables, so much satiety for few calories. Baked potato vs. French fries.

Last edited by JEY100 : Sat, Sep-16-23 at 12:50.
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  #19   ^
Old Sat, Sep-16-23, 13:07
Ms Arielle's Avatar
Ms Arielle Ms Arielle is offline
Senior Member
Posts: 19,293
 
Plan: atkins, carnivore 2023
Stats: 225/224/163 Female 5'8"
BF:
Progress: 2%
Location: Massachusetts
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Copy made. 😁


We make homemade fries in the fall or late summer. One day only.

First render the beef fat. Then harvest the potatoes.A day of small batch frying. One day only.

Makes it a special event.
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  #20   ^
Old Sun, Sep-17-23, 06:16
WereBear's Avatar
WereBear WereBear is online now
Senior Member
Posts: 14,774
 
Plan: EpiPaleo/Primal/LowOx
Stats: 220/130/150 Female 67
BF:
Progress: 129%
Location: USA
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Online, I see successful people swapping veggies for grains.

My aunt, who is independent and health conscious, visited over the Labor Day Weekend. During one meal, where she ordered pasta, I stumbled on a good example.

"When you discover the only nutrition in those grains are what the government puts in to keep pellagra from running rampant... it doesn't look nearly so nutritious."
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