Nourished by Science : General Low-Carb Forum : Active Low-Carber Forums

#1 ^

Sat, Mar-09-24, 04:40

JEY100 JEY100 is offline

To Good Health!

Posts: 13,433

Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"

BF:45%/28%/25%
Progress: 134%

Location: NC

Nourished by Science

Found an excellent new (to me) resource on Nutrition Science.
Learn about Mario Kratz, PhD in Nutrition Science, at his website, which is packed with fascinating blog posts and research.
https://nourishedbyscience.com/about/

His newest post on X/blog, Keys to a Healthy Body Weight: Maximize Satiety per Calorie
https://nourishedbyscience.com/blog/ This blog was started one year ago..so many topics on Insulin Resistance…this is the most recent.

Quote:

With this blog post, we are continuing our series on preventing and reversing insulin resistance. As I have discussed in this blog post, there are numerous factors that can cause insulin resistance. The most important factor in most people is excess body fat mass, and specifically excess visceral and ectopic fat. Therefore, understanding the keys to a healthy body weight will be critical to helping us maintain a healthy body fat mass, or lose excess visceral and ectopic fat without immediately regaining it…

Satiety Factor #1: High Protein Content

Satiety Factor #2: High Fiber Content

Satiety Factor #3: Low Energy Density

In line with Diet Doctor's HAVA Satiety Score, Dr Ted Naiman and Marty Kendall's plans, Dr Kratz's very well written explanation of Satiety Per Calorie may appeal too and his explanation of how "Low Energy Density" foods helps you lose weight.

The most important factor for Insulin Resistance in most people is excess body fat mass, and specifically excess visceral and ectopic fat.

Last edited by JEY100 : Sat, Mar-09-24 at 08:28.

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#2 ^

Sat, Mar-09-24, 06:47

Demi

Strong Girls Rock!

Posts: 26,731

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Thanks for sharing this excellent resource Janet!

#3 ^

Tue, Mar-12-24, 04:26

JEY100 JEY100 is offline

To Good Health!

Posts: 13,433

Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"

BF:45%/28%/25%
Progress: 134%

Location: NC

Conclusion about satiety, protein plus the other factors:

Quote:

A common claim online is that high-protein diets are more satiating than low-protein diets.
Is there any scientific support for this claim?

In the short term (during the course of a meal, or a day), people tend to eat fewer calories if they are served higher-protein meals.

The figure shows data from 44 RCTs [https://nourishedbyscience.com/satietyscore/] in which total daily energy intake decreased with a higher dietary protein percentage.
While there is substantial variability in total energy intake at any level of protein percentage, these short-term data do seem consistent with the protein leverage hypothesis, as proposed by Drs. David Raubenheimer and Stephen Simpson.

Continues… Taken together, dietary protein percentage does seem to be one of the factors that affects short-term ad libitum calorie intake, and would be expected to lower body weight in people who manage to adhere to a high-protein diet in the long term.

Practically, 30g protein per meal can work, many examples in this article, and the protein percentage increase is not linear. https://optimisingnutrition.com/30g-protein/