This is really what the research needs to look at: find what reduces appetite. We have good reasons to believe that we primarily need to reduce energy to lose fat. And we need to resistance train to maintain/increase muscle. But if you know that, and you’re reasonably motivated, the reason why the diet fails is because of appetite. So don’t tell people how to reduce calories; tell people how to reduce hunger.
Caffeine can reduce hunger and make you move more, but you have to not already be resilient to it. There are studies that show that there’s a J curve for hunger based on activity level. Getting 7-10k steps per day has been shown to reduce hunger.
This needs to be taught to children. Once your fat and unheathy, you will have increased hunger. You'll likely have to deal with this for the rest of your life, unless you can get lean and healthy with an optimal amount of muscle mass for a long period of time (> 5 years). More fat tissues result in problems of hormones produced by fat cells like leptin and being insulin resistance to name a couple. This has been shown in identical twin studies where one is obese and the other is not.
Isn't just one week too short to really assess satiety differences between the groups in the study? It seems to me that usually people don't even feel like they are dieting at all in the first week.
Longer studies would always be nice, but I don't see why the results would suddenly change in week 2. It was a serious diet and the participants could certainly feel it. Some research even suggests protein's satiety benefits decrease over time, so a case could also be made that the first week is precisely when the benefits should be most noticeable.
This was a very good video. I’ve always hated the adage that “PROTEIN WILL MAKE YOU SATIATED”. No, it’s not at all, what makes me satiated are the potatoes I consume along with the protein
Great to gear my thought's validated about this. Recently i dropped my protein from 1g per Pound down to .82 as I'm on a cut and noticed that performance was going down. This allowed for more carbs and a better overall energy for the day. My lifts bojnce back and im still making progress with a deficit and feel great. Just stuffing with so much protein seems to mess with my overall performance and im seeing way better results at .82 now
Exactly. I eat healthy (vegetarian, lots of vegetables, nuts & seeds) overall and noticed supplementing protein powder is a waste for me. It’s anecdotal, but works for me.
I really dig your outro music. It's very 80s techno sci-fi action flick. The video's content is helpful and educational, and I appreciate the directness of its delivery and the credit that Menno gives his audience.
This was a very informative video on the subject and filled many gaps for me in macronutrient distribution for satiety and fat loss. Also the two S's are definitely something I will be using from now on with my clients. Love how you actually co-author studies that are needed in the fitness-related industry. This is how we move forward.
Personally, I think the phrase 'eat breakfast like a king, lunch like a prince, dinner like a pauper' comes from. I've personally found that a traditional (in my country) high protein breakfast keeps me satiated throughout most of the day, meaning that as a weight loss strategy I'm consuming fewer calories overall
To each their own. Anyone who has a mouth for eating have their own conclusion.
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Most people don't actually experiment, so their conclusions are wrong. I've actually experimented with myself, and yeah. High fibre products/low cal like black rice and beans really lowers hunger and makes you satisfied. Of course, it takes a bit more creativity and skill compared to cooking meat.
While I don't dispute the content, I think a different title would have been more accurate, i.e. "MORE Protein does not always mean more satiety" or something.
I'm not an expert in any way. But I do diet every year to reduce from 86 kg to 74 73.5 to achieve below 9% bf. I still have abs on 86 kg. The thing is if I start eating very tasty processed foods the diet starts to go wrong. It's not the type of nutrient, is the entire package, processed, very tasty and caloric dense. I mean I love salmon and it tastes great, but it's not the same as donuts or ice cream.
Imagine doing this: one group eats 2000 kcal of boiled chicken breast, another - enough boiled chicken breast to get 1.8g/kg of protein and fill the rest with Bounty bars. Somehow I don't believe that the will both feel equally hungry. Need more research.
Menno I have an idea for a video: "Oscillatory exercises: do they produce any novel training adaptations". Basically rapid pulsing of an exercise for high reps in a short range of motion. For some reason I'm starting to see this stuff pop up into my feed and I'm curious if any good research has actually been done on this.
It's funny because I remember an influencer saying "If you have trouble with hunger on a diet take 3 scoops of whey before you eat a meal, high protein is the most satiating thing you can do". I was like wow that doesn't sound that satiating at all and kind of expensive, probably rough on the gut too. Just eat some protein and lots of veggies and fruits.
3 scoops of whey is gonna be somewhere like 300-400 calories... so that's how much LESS you'd have to be eating to even break even with that. I would think that would only easily work if your meal was junk food... and that'd be the real problem there. The actual diet. It's funny to me because... I always thought the whole point of drinking calories was to get MORE down, not less. I.e. if you have a deficient appetite. Suddenly it's the opposite?
@@kolst yeah it was a twitch streamer who sometimes gives (bad) lifting and diet advice. I think he's also an IF 2 meals a day fan but the reliance on whey just sounds like a bad idea during a diet. I'd much rather have a meal with meat and lots of veggies, maybe some additional fats or carbs if I need.
That's the dumbest thing I've heard today. 3 scoops of protein is 300-400 calories and is going to destroy your stomach. Yeah no duh you're going to be not as hungry, because you just ate 400 calories of food. Following that idiot's logic, you'd just eat only whey protein every day? Just plain stupidity.
@@jeffbunnell9961 Yeah idk why you would need to rely on additional gimmicks if you're already on IF 2 meals a day. The whole point of that strategy is it's near impossible to eat at a surplus with that level of restriction, while eating mostly real food. The way people fail that is they allow infinite "snacking" in between meals and that turns into two giant bags of Cheetos every day.
Protein is absolutely more satiating than sugar. Compare the feeling of eating a protein snack (a chicken thigh) vs. something with sugar. The sugary item often leaves you craving more. I would agree that high fiber carbs are as satiating as protein.
That's most likely explained by volume... 100 calories of vegetables is likely to be more satiating than a 100 calories of protein and a 100 calories of sugar.... Because the volume being consumed...
That’s definitely not always true. A chicken thigh will be infinitely more filling than a cup of white rice. Hell, more volume/weight of white rice would be less filling than a smaller piece of chicken imo
Interesting Were the two groups exactly equal in caloric value? There is still an argument to be made for higher protein for body recomposition due to the highest thermic effect of all the macros right? Overall energy expenditure will be higher in the higher protein group
Idk about this one when i first started getting serious about weightloss i watched all of dr mike isratels lecures on weight loss and i was doing a 800 cal a day diet and aming for a 2000 cal deficit while doing 15k steps every day and sometimes i would just drink one or 2 protein milks (50g) in the morning and ir would keep me satiated for a full day where as before i was trying a potato only diet (i grew them in my garden so it was cheap) and i would eat 2kg of ptstoes in mashed potatoes and still not feel as satiated as when i did with the protein milk. 800 cal would keep me satiated for a day from protein but 1500 cal from potatoes and a bit from olive oil would keep me satiated for maybe 4-6 hours. Edit: nothing in this video goes againt what i just said but the title is extreamly missleading
I can easily eat 1500 calories in one sitting of a high carb / high fat food with low protein / low fiber. I tend to max out at about 450 calories of pure protein or a fiber heavy carb like whole grains or beans. The type of protein matters as well, proteins like casein and pea have been shown to be very satiating vs whey. It also depends on if you're drinking vs chewing and swallowing. Satiety studies done on whey have shown that it is one of the least satiating proteins, and on top of that it was drank. This study wasn't very well designed, as the data is available from other studies to already conclude that whey protein is not satiating.
I think this video misses the mark somewhat, in that it doesn't clarify an important distinction (hence people are pushing back, albeit mistakenly). Whilst the actual protein content of foods does not satiate better than the fat or carbohydrate content (as your study shows), foods that are high in protein often *do* satiate better. Granted, this is because they have greater volume, take longer to digest, contain other chemicals that increase satiety etc, but I doubt that when people hear "protein is satiating!" they run to add whey protein to their food; 'protein' to most lifters does not literally just mean amino acids, because we can't (in any large proportion) get them in isolation. More often than not, they focus on adding more chicken, or beef, or yoghurt etc which as far as they are concerned is 'protein' and is definitely more satiating than the carbs or fats they are replacing. So in common language, 'protein' is (even beyond 1.8g/kg) more satiating, albeit not because of the actual amino acid content.
Very true and that's an important distinction people tend to miss - macros vs foods. That said, I see many people opt for protein sources, and often not the most satiating ones, when they'd be much better off with fibrous carbs. The biggest offender is whey shakes in the belief they need the protein for satiety.
A corollary for me is that, by replacing carbs and high glycemic index foods in general, protein helps me avoid insulin spikes which make my (personal, anecdotal) diet adherence more challenging.
this has been my experience for sure, and ironically, i was eating pretty much exactly the higher protein amount diet from the study. all meat, no protein supplements.
Great video! I'd love to see a video on what makes foods satiating in general. Anecdotally, fruit seems to hit the perfect spot of tasting good and being satiating. I've never finished an apple and still craved another apple. And for dessert, I often have a small serving of ice cream (
I can have 20g of EAAs and not feel hungry for hours. It's not confirmation bia ls because I just noticed I was skipping meals without thinking about it and worked my way back to EAA's being the only thing I added to my diet.
I have found that for me eating more certain types of fruits such as grapes, oranges, peaches and apricotes makes me feel less hungry throughout the day. Eating a lot of vegetables makes my belly feel full but I'm still hungry and get a somewhat sickening feeling. I can comfortably lose weight eating mostly fruits and protein for some reason. I have also tried potatoes, bulgur, legumes, beans and lentels but for some strange reason I always feel hungry on those but feel satiated with fruits. I'm losing weight steadily at approx 1% per week and lift four to five days a week and I am quite heavy/fat.
One week may be too short, but definitely you can say the carbs you eat matters. If you eat processed carbs you won’t feel full long. If you eat whole grains like brown rice, and also a lot of veggies, those will keep you full longer for sure.
Practical Implications - [7:04] For individuals already consuming sufficient protein, increasing intake further is unlikely to reduce appetite during fat loss phases. - [7:27] Menno advises against relying on protein-rich foods like white fish, chicken breast, or whey shakes for appetite suppression when protein needs are met. - [7:43] The importance of focusing on both satisfaction and satiety in diet adherence is emphasized, suggesting alternative food choices for appetite control.
I am not an expert but I can easily pick apart this study. So lets go a few things to point out. 1. Very small study sample. 2. Young Low body fat resistance trained individuals. 3. You fed them oats with whey protein for breakfast? Lmao stop right there. Shouldnt this study be called satiating effect of high carb diet ? There is a big difference getting protein from whey vs a chicken breast. The digestion, volume , the speed and abportion rate. You measured by asking how full do you feel? Which is very subjective? What the is base level hormone levels of these people ? Where is the leptin measurement? Glucagon test ? Cholecysokin ? Even so you measured at 60 mins and 120 mins, basically as the food makes it way out of the stomach? You should be testing at least for 24 hrs to see how often people feel hunger. you would get a better and bigger picture. 4. One week study is piss poor design. Doesnt tell long term effect. 5. This is almost as bad the steroid video you made.
Yeah, honestly I'm disappointed with how much he overstates and overgeneralizes the results of studies, at least recently. This is at best supports that whey powder protein isn't great for satiety.
@@davorzdralo8000 excellent point. I do have theories why Whey company funded this study. This study was supported by Ultimate Sports Nutrition (USN) UK Ltd. with provision of whey protein
I can see you're indeed not a scientist. 1. What you're describing is formally called statistical power and it was not in fact low due to the repeated measures design and the multitude of measurements. 2. Yep, exactly the target population. 3. You're confusing the test meal with the longitudinal trial. The participants were free to get their protein and carbs from whatever they wanted. Also, we did in fact measure satiety hormones. I didn't mention them in this vid, because in contrast to what you seem to believe, the research consensus is that satiety hormones poorly predict behavior, whereas subjective appetite does. 4. There's actually evidence of habituation to protein's satiation effects (although we found consistency, not habituation), so the first week is when you'd expect the benefits to show up the most. You also seem to ignore the multitude of other studies supporting protein leverage theory. Here's a challenge for you: can you cite me 1 study showing benefits over 1.8 g/kg/d protein for satiety? Just 1 will do.
@@menno.henselmans that's all fine, but if that is your specific target population, you can't just generalize that to everyone. Also, 1.8g/kg/d is huge, I'd be willing to bet that 99% of the general population doesn't meet that threshold, so how is that relevant to general claims about satiety from protein?
I make content specifically for strength trainees, if that wasn't clear, but I do mention in the video the protein target for gen pop should be around 1.2 g/kg/d.
Menno, have you read any literature about carbohydrate intake for protein sparing while 'cutting'? Does any research suggest an idea amount of carbs per kg bodyweight to 'spare' protein from gluconeogenesis while on a hypo caloric diet?
To take advantage of the protein sparing effect of carbs you would need to modify also your carb-fat ratio, because your calories are fixed (for a certain period of the cut at least). But low fat diet seem to be also disadvantagous on a cut. So far i've just heard this claim for credible people, but no real data...
Fiber is the most satiating "macro" if you want to count it as one by far. High intake of whole grains and beans will make you feel sated for hours on end.
Interesting results. For me, I do notice that if I eat less than about 1.2 ish grams per pound of lean bodyweight (or ~0.9 g/lb of total weight), I'm hungry. But, now I'm curious about my protein surplus and whether or not it might be better to eat more satiating carbs higher in fiber.
I wish these influencer could all agree on the ratios... Is it Per body weight? Per ideal body weight? Or Per muscle mass? Jeezzz no wonder we can't get the protein amount correct
Aim for 1.6-1.8g/kg of total mass unless you are terribly overweight, if your lean mass is very scarce you can probably scale it down a bit. I still would aim for 1.6g/kg per total mass. Not lean.
you forgot also about quality of protein xd the less animal based protein you eat the more you need, only exception is soybean protein and pea protein to a degree
Anecdotally, I don't think protein in itself is more satiating, but simple, high protein meals are harder to eat more of. Like if I eat keto or carnivore, if you give me a 12 oz steak or half a rotisserie chicken and no sides, I will have a lot of trouble eating it, and by the time I'm done, I won't want to eat anything else. It feels like a chore by the last bite and I'll be glad to be done eating. You could give me the same thing with a side of rice or some sauteed mixed veggies, and I'll happily eat the sides, will be satisfied, but it won't feel like the last few bites of the meal were force-fed. I may even want seconds. From my own experiences, I think the more varied foods you give me, the more I can eat. But it doesn't seem to work with carbs. I could eat a stacked plate of rice, a ½ lb loaf of bread, or two bags of chips and still want more.
Fats are the key for me. If that protein has a good amount of fat in it, I’ll be satiated for a long time. If I add nuts or some sort of nut butter to a meal, I’m also satiated for a long while. Boiled eggs too, it all comes down to fat for me. Maybe it has something to do with leveling out my blood sugar within consumption of a meal (likely), but everything else just isn’t that satiating to me. My metabolism will tear through lean meats, and normal carbs. Add in a good bit of fibrous veggies and I can be satiated for damn near half the day.
What does a diet with that deficit and protein consumption look like? I remember 1,6 g/kg already being a bit weird at couple of hundreds of kcals in deficit. This is interesting when comparing to the keto diets where they avoid consuming any carbs and end up in deficit due to the satiety effect, while fibrous carbs should be the most preferred method.
I've heard everything, protein-satiating, high-volume foods, low energy-dense foods, certain specific foods like say potatoes, beans, etc.... The only satiating thing for me is calories. It doesn't matter for me at all. I don't think it's possible to be in a caloric deficit and be satiated.
@@CharlesOffdensen We eat nutrient dense foods. Your body isn't looking for just calories, but nutrients. Fiber that fills you up contains neither by definition. Carbs and fiber screw up the body's feedback mechanisms when it comes to hunger and satiety. The body handles the fuel we have eaten for millions of years much better the crap we "normally" eat now.
It is if you use anti-obesity medicine😅 Seriously. Obesity is a diease where your appetite is sometimes so increased that you won’t reduce calories enough using even the “best” diet, firing on all satiety cylinders. You gotta actually tilt the subconscious hormone-hunger equation in your favor by using medicine.
I suggest you should revisit this topic in the light of carnivore nutrition. Pls, do not call it a diet. I've been on it for 12 months now and completely removed cravings, snacking etc. I eat 2 meals a day and train hard 3 days a week. Lighter training 2-3 days a week. I'm over 60 if that's of any importance. I do not use any PWOs, recovery drinks etc. From my perspective the only major thing affecting my excercise performance is the total calories for the day preceding the workout.
So basically hit your protein target THEN hit your calorie target however which way you want while making sure you hit your macro targets for carbs/fats. I feel like this doesn't really change anything for me. But good to know if you're on a cut and don't want to be consuming more protein past your daily target to hit your desired calories you can just eat whatever. :)
Interesting and matches my experience! I'm curious about how it affects your optimal protein intake if you do a ton of cardio and burn a lot of calories. Sometimes recommendations are given in g per kg of healthy body weight, but sometimes in percentages of total calorie intake. Does a hybrid athlete who's doing both cardio and strength training need more protein than someone who's just focusing on strength, because their calorie intake and catabolic effects are higher?
The most satiating food for me are vegetables(especially raw). A shake with 2 scoops of protein has ~230kcal, that's the same as 3lbs of tomatoes or cucumbers.
For me, the balance is more important.[ Protien > Fat = carbs] means Inhave the highest ssatiety. So, having higher protein vers carbs and fat while still having BOTH carbs and fat equal in my diet will absolutely kill my appetie lmao. If I eat only lean chicke, for example, I'll still be really hungry. If I eat only fats, Ill be hungry, if I wat only cookies and sugar, I'll be hungry. From all cases, If I were to try to eat only one of the 3, I gag and feel like throwing up / nauseous if any one of these is too high in concentration.
So, pretty much as with anything else in life.... there's a point of diminishing returns where more does not equal better.... there's a limit to everything...and that limit for human protein consumption is basically 0.8 g/lb, or round up to 1g/lb to make math/dieting easier for the general population 🤷🏻♂️
Well MY EXPERIENCE is that when i follow a low carb diet (less than 20g/day) i do not have cravings and i can go for 48 hours without foods COMFORTABLY, on the other side when i ease on my carb intake i get horrible cravings few hours after a meal and loose control most of the times ....So, thank you for the video but a Keto/Carnivore Diet is working well with and i wont change it any time soon REGRDLESS of what studies show
What about the fact that protein has several structural components like quaternary, and tertiary folding. Digestively it requires more calories for your body to digest protein compared to a carbohydrate that can be digested and turned into glucose significantly faster with less energy. I believe that simply looking at human trials is important but the biochemistry also matters right? It’s at least more nuanced than what the title suggests but I get it, clicks are clicks. You’re still putting out good content
It's like a study telling you getting smacked in the nuts doesn't hurt. It's interesting that they found so many people who have that opinion, but it's also clearly wrong.
This feels like one of those... unspecified topics? The same way people always say 2.2g/kg protein instead of 2.2g protein per kg OF LEAN MASS (stark difference), I feel like this is somewhat similar here. With that said, the phrase "protein is more satiating" is such a common part of this circle that this could be one of those myths that gets rejected much like 6-12 did. Edit: Also think you're talking about "trust intervals", that's what they're taught as in statistics. I have an MA + statistical certificates to boot and never heard of it being called "triple sigma method".
Love you menno but eat 100 grams of carbs and 100 grams of protein and tell me how your hunger feels 2, 4 and 6 hours after each separately. Protein is more satiating.
That's not what he's saying. He's saying once you get enough protein, more have an effect on satiety. For example, my optimum protein intake is 135g, so if I eat 135, I will feel less hungry because I've got enough protein. 150g is not going to affect my appetite more than 135g. Hes not comparing macro nutrients. He's comparing enough protein to high protein
@@edmundgennings3025 I've only seen animals studies fed ad libitum, not humans. Still contradicts the protein lever hypothesis. It even protected mice from getting obese on high fat.
@@benbernanke7701 interesting. Certainly a potential counterpoint to protein leverage particularly if taken to extremes, but I could see this being downstream of in number of ways of monkeying with animal feeding in an ad libitum environment causing things.
There is a factor to consider, this is indifferent to the macronutrient of choice, but is much more accentuated with protein: at some point, the diet with very high protein just tastes bad, bland and with a lack of variety. This is by itself anorexic. I am just not convinced that this is a valid strategy for long term hunger management, due to adherence and lifestyle quality.
This is silly, its not the macro, but actual food. If you eat whole food like lean protein sources and vegetables, that will have a much greater effect on your satiety and make it easier to eat less calories.
It is true for me that protien and fat blunts hunger and I can easily live with two meals a day and do. When eating high carbs or introducing carbs more than just some honey and cream in my coffee, I become hungry all day long and have to eat throughout the day. So respectfully I have to disagree.
Whats the highest bodyfat you got to in your life? You still have a smooth face compared to other natural bodybuilders. I wonder if that is because they bloated their skin more with bulking and being fat to gain muscle
The fact that these are lean resistance trained individuals makes me suspect that they know how to eat carbs and fats in a satiating and satisfying way when on a deficit. Boosting protein might force the general population to reduce low satiety carbs and fats but for someone used to being on a cut, this benefit is nonexistent.
Funny because I just discovered that eating just a thousand calories of low fat Greek yogurt can satiate me for almost 12 hours at work. If I eat other foods, I'm hungry as fuck
I believe Greek yogurt has a relatively higher amount of slow-digesting protein. So you're ingesting a relatively large bolus and your body spends the rest of the day digesting it. If you drank a huge whey protein smoothie with 5 scoops in it, you might be hungry 3-5 hours later.
The title here is obviously designed to get clicks, which is fair. However, the statement in the title is only true when applied to a very narrow context (comparing high protein with ridiculously high protein in energy-deficient bodybuilders), so you might want to add some words to the title so as not to disappoint viewers like me who stopped watching two minutes in.
This is sooo true. I cap my protein at 0.8 grams/lbs and eat more carbs and fats for my extra calories. It's amazing for my satiety, satisfaction and adherence.
2.9 x bodyweight is "practical"? I weigh 90 kilo. That means it would be 270 grams of protein. At 4kcal that is 1080kcal of pure protein. I require about 2300kcal on a normal day. I usually max out (without proteinpowder) at 70-90grams. I have no idea how I would ever eat 3x that amount...without blowing up
These bodybuilder guys are stupid about protein. They say stuff like "oh yeah bro I eat 200g protein per day, it's not that hard. I just have some chicken breast with every meal every day for the rest of my life and I drink 2 scoops of whey for breakfast and dinner bro". I eat 100 - 130g of protein per day and I'm perfectly fine. In fact I feel great.
@@SpysBizarreGameDevAdventure I didnt. He SAID 2.9x bodyweight is reasonable. Yes for satiaety, 20% of kcal are enough. But what he said was that 2.9x is REASONABLE. And that I did not mishear.
@@SpysBizarreGameDevAdventure 1:32 "we chose a high protein intake, but one that was managable and realistic" 1:42 "but also somewhat practical" Yes. Yes he did. And he was not talking about the 1.8x in this case, because it wouldnt make sense the way he talks. 1.8x is recommended. He called 2.9x the managable, realistic and somewhat practical intake.
Protein has aways made my hungry, not eating anything is actually more satiating than eating protein for me. Carbohydrates, for me, are by far the most satieting food, after a big starchy meal I just stop thinking about food for many many hours (sometimes for the day). I really regret eating a meat centric paleo diet from 2012 to 2018, so little performance progress in those years.
@@rachelbrondel5858 potatoes are the absolute king for calorie:satiety ratio imo. That + fibrous vegetables as carb sources makes up for a insanely satiating and nutritional combo.
Bad study, anyone with any experience dieting knows that high protein foods are far more satiating. I'm dieting literally right now, down 10kg in 9 weeks. I eat only 2000 calories a day, I train an insane amount(I literally work at a gym). The only reason I can maintain the 2000 calories is that I'm almost never that hungry because I eat high protein foods.
@dt7197 The question isn't whether proteins are satiating, rather whether they’re more satiating than carbs or fats. Potatoes are more satiating than many sources of protein, was just an example that it's not as clearcut as people think.
@@alexraymond-en4dd 500 kcal of chicken breast or beef is way more satiating than 500 kcal of potatoes, not only because of the protein but because of micronutrients that are in higher concentration in meat.
Anyone who's dieted for a show or photo shoot can tell you what he's saying is factual. If protein was satiating, dieting wouldn't be so difficult. Carbs are necessary.
Almost 2 years carnivore. My EXPERIENCE is that protein and fat are both VASTLY MORE SATIATING than carbs. I'm not speaking for others. I would say I'm fat-adapted, my energy seems inexhaustible, no matter how lean I get there is plenty of fat energy and I don't experience blood sugar / energy dips like I did when I was a carb-burner. Enjoy your channel. Cheers.
3 years vegan. I work out and got stronger. Protein, fat and carbs are equall in this regard. I go hungry faster when I eat less fiber actually. You see? I contradicted your anecdote with mine. Cool, right? 😀
Have not watched yet, but I changed my diet to a high protein diet 10 months ago and in my experience, it's been insanely satiating, I lapsed for a couple of days and I remember thinking I haven't felt hunger in so long. Interested to see the details and nuanced vs my personal experience.
Do you measure your ketones? You don't need to guess whether you are fat adapted or not... My anecdote to add to this gathering pile is that I couldn't stay in ketosis, so I don't believe I could get to a fat adapted state. Cheers!
I don't know how this isn't more obvious to people.... eating chicken breast for example I am hungry pretty quick thereafter... eating something like a fatty steak I am full for hours... I don't know why people need a scientific study to tell them something that they can very easily determine through a small amount of personal experimentation and analysis.
![Can the body only absorb 20 g protein per meal? [Science]](http://i.ytimg.com/vi/NmAuWIFVwMI/mqdefault.jpg)
This is really what the research needs to look at: find what reduces appetite.
We have good reasons to believe that we primarily need to reduce energy to lose fat. And we need to resistance train to maintain/increase muscle.
But if you know that, and you’re reasonably motivated, the reason why the diet fails is because of appetite.
So don’t tell people how to reduce calories; tell people how to reduce hunger.
Going to public pools will crush your appetite.
Caffeine can reduce hunger and make you move more, but you have to not already be resilient to it. There are studies that show that there’s a J curve for hunger based on activity level. Getting 7-10k steps per day has been shown to reduce hunger.
Glp1's lol.
FIBER! other than that, GLP-1 agonists.
This needs to be taught to children. Once your fat and unheathy, you will have increased hunger. You'll likely have to deal with this for the rest of your life, unless you can get lean and healthy with an optimal amount of muscle mass for a long period of time (> 5 years). More fat tissues result in problems of hormones produced by fat cells like leptin and being insulin resistance to name a couple. This has been shown in identical twin studies where one is obese and the other is not.
I’ve heard food is satiating, but we need more conclusive data on that
For me personally, food stimulates my appetite 😅
Isn't just one week too short to really assess satiety differences between the groups in the study? It seems to me that usually people don't even feel like they are dieting at all in the first week.
Longer studies would always be nice, but I don't see why the results would suddenly change in week 2. It was a serious diet and the participants could certainly feel it. Some research even suggests protein's satiety benefits decrease over time, so a case could also be made that the first week is precisely when the benefits should be most noticeable.
@@menno.henselmans
When I start a hard diet the first 3 days are pretty horrible, afterwards I kind of "get into it" and you pick up momentum
This was a very good video. I’ve always hated the adage that “PROTEIN WILL MAKE YOU SATIATED”. No, it’s not at all, what makes me satiated are the potatoes I consume along with the protein
Great to gear my thought's validated about this. Recently i dropped my protein from 1g per Pound down to .82 as I'm on a cut and noticed that performance was going down. This allowed for more carbs and a better overall energy for the day. My lifts bojnce back and im still making progress with a deficit and feel great. Just stuffing with so much protein seems to mess with my overall performance and im seeing way better results at .82 now
Exactly. I eat healthy (vegetarian, lots of vegetables, nuts & seeds) overall and noticed supplementing protein powder is a waste for me. It’s anecdotal, but works for me.
I really dig your outro music. It's very 80s techno sci-fi action flick. The video's content is helpful and educational, and I appreciate the directness of its delivery and the credit that Menno gives his audience.
This was a very informative video on the subject and filled many gaps for me in macronutrient distribution for satiety and fat loss. Also the two S's are definitely something I will be using from now on with my clients.
Love how you actually co-author studies that are needed in the fitness-related industry. This is how we move forward.
Personally, I think the phrase 'eat breakfast like a king, lunch like a prince, dinner like a pauper' comes from. I've personally found that a traditional (in my country) high protein breakfast keeps me satiated throughout most of the day, meaning that as a weight loss strategy I'm consuming fewer calories overall
Thanks for the freedom units king
To each their own. Anyone who has a mouth for eating have their own conclusion.
Most people don't actually experiment, so their conclusions are wrong. I've actually experimented with myself, and yeah. High fibre products/low cal like black rice and beans really lowers hunger and makes you satisfied. Of course, it takes a bit more creativity and skill compared to cooking meat.
While I don't dispute the content, I think a different title would have been more accurate, i.e. "MORE Protein does not always mean more satiety" or something.
I'm not an expert in any way. But I do diet every year to reduce from 86 kg to 74 73.5 to achieve below 9% bf. I still have abs on 86 kg. The thing is if I start eating very tasty processed foods the diet starts to go wrong. It's not the type of nutrient, is the entire package, processed, very tasty and caloric dense. I mean I love salmon and it tastes great, but it's not the same as donuts or ice cream.
Imagine doing this: one group eats 2000 kcal of boiled chicken breast, another - enough boiled chicken breast to get 1.8g/kg of protein and fill the rest with Bounty bars. Somehow I don't believe that the will both feel equally hungry. Need more research.
I feel a bit redeemed. Eating higher protein never satiated me more than the others.
Menno I have an idea for a video: "Oscillatory exercises: do they produce any novel training adaptations". Basically rapid pulsing of an exercise for high reps in a short range of motion.
For some reason I'm starting to see this stuff pop up into my feed and I'm curious if any good research has actually been done on this.
Do you mean something like Pilates?
It's funny because I remember an influencer saying "If you have trouble with hunger on a diet take 3 scoops of whey before you eat a meal, high protein is the most satiating thing you can do". I was like wow that doesn't sound that satiating at all and kind of expensive, probably rough on the gut too. Just eat some protein and lots of veggies and fruits.
3 scoops of whey is gonna be somewhere like 300-400 calories... so that's how much LESS you'd have to be eating to even break even with that. I would think that would only easily work if your meal was junk food... and that'd be the real problem there. The actual diet.
It's funny to me because... I always thought the whole point of drinking calories was to get MORE down, not less. I.e. if you have a deficient appetite. Suddenly it's the opposite?
@@kolst yeah it was a twitch streamer who sometimes gives (bad) lifting and diet advice. I think he's also an IF 2 meals a day fan but the reliance on whey just sounds like a bad idea during a diet. I'd much rather have a meal with meat and lots of veggies, maybe some additional fats or carbs if I need.
That's the dumbest thing I've heard today. 3 scoops of protein is 300-400 calories and is going to destroy your stomach. Yeah no duh you're going to be not as hungry, because you just ate 400 calories of food. Following that idiot's logic, you'd just eat only whey protein every day? Just plain stupidity.
@@jeffbunnell9961 Yeah idk why you would need to rely on additional gimmicks if you're already on IF 2 meals a day. The whole point of that strategy is it's near impossible to eat at a surplus with that level of restriction, while eating mostly real food. The way people fail that is they allow infinite "snacking" in between meals and that turns into two giant bags of Cheetos every day.
@@jeffbunnell9961which twitch streamer? There are very few twitch streamers I'd trust for any kind of lifting/diet advice
Protein is absolutely more satiating than sugar. Compare the feeling of eating a protein snack (a chicken thigh) vs. something with sugar. The sugary item often leaves you craving more. I would agree that high fiber carbs are as satiating as protein.
if you experience that, are you sure you didn't just need protein?
That's most likely explained by volume... 100 calories of vegetables is likely to be more satiating than a 100 calories of protein and a 100 calories of sugar.... Because the volume being consumed...
That’s definitely not always true. A chicken thigh will be infinitely more filling than a cup of white rice. Hell, more volume/weight of white rice would be less filling than a smaller piece of chicken imo
Hahahaha, you’re comparing chicken breast with a high fructose snack? Try the same calories in carrots.
Try hitting your protein goals from carrots. Let me know how that goes chief.
Interesting
Were the two groups exactly equal in caloric value?
There is still an argument to be made for higher protein for body recomposition due to the highest thermic effect of all the macros right? Overall energy expenditure will be higher in the higher protein group
Idk about this one when i first started getting serious about weightloss i watched all of dr mike isratels lecures on weight loss and i was doing a 800 cal a day diet and aming for a 2000 cal deficit while doing 15k steps every day and sometimes i would just drink one or 2 protein milks (50g) in the morning and ir would keep me satiated for a full day where as before i was trying a potato only diet (i grew them in my garden so it was cheap) and i would eat 2kg of ptstoes in mashed potatoes and still not feel as satiated as when i did with the protein milk. 800 cal would keep me satiated for a day from protein but 1500 cal from potatoes and a bit from olive oil would keep me satiated for maybe 4-6 hours. Edit: nothing in this video goes againt what i just said but the title is extreamly missleading
Lol
I can easily eat 1500 calories in one sitting of a high carb / high fat food with low protein / low fiber. I tend to max out at about 450 calories of pure protein or a fiber heavy carb like whole grains or beans. The type of protein matters as well, proteins like casein and pea have been shown to be very satiating vs whey. It also depends on if you're drinking vs chewing and swallowing. Satiety studies done on whey have shown that it is one of the least satiating proteins, and on top of that it was drank. This study wasn't very well designed, as the data is available from other studies to already conclude that whey protein is not satiating.
What's much more important is knowing your hygiene routine especially your face care routine
I think this video misses the mark somewhat, in that it doesn't clarify an important distinction (hence people are pushing back, albeit mistakenly).
Whilst the actual protein content of foods does not satiate better than the fat or carbohydrate content (as your study shows), foods that are high in protein often *do* satiate better.
Granted, this is because they have greater volume, take longer to digest, contain other chemicals that increase satiety etc, but I doubt that when people hear "protein is satiating!" they run to add whey protein to their food; 'protein' to most lifters does not literally just mean amino acids, because we can't (in any large proportion) get them in isolation.
More often than not, they focus on adding more chicken, or beef, or yoghurt etc which as far as they are concerned is 'protein' and is definitely more satiating than the carbs or fats they are replacing.
So in common language, 'protein' is (even beyond 1.8g/kg) more satiating, albeit not because of the actual amino acid content.
If you're still hungry try veg. Whole protein may be more satiating than whey or processed carbohydrates. But vegetables are likely more satiating.
Very true and that's an important distinction people tend to miss - macros vs foods. That said, I see many people opt for protein sources, and often not the most satiating ones, when they'd be much better off with fibrous carbs. The biggest offender is whey shakes in the belief they need the protein for satiety.
Yeah I never understood that. Increasing protein by consuming liquid meals seems nonsensical. But a baked chicken breast...@@menno.henselmans
A corollary for me is that, by replacing carbs and high glycemic index foods in general, protein helps me avoid insulin spikes which make my (personal, anecdotal) diet adherence more challenging.
this has been my experience for sure, and ironically, i was eating pretty much exactly the higher protein amount diet from the study. all meat, no protein supplements.
Great video! I'd love to see a video on what makes foods satiating in general.
Anecdotally, fruit seems to hit the perfect spot of tasting good and being satiating. I've never finished an apple and still craved another apple. And for dessert, I often have a small serving of ice cream (
I can have 20g of EAAs and not feel hungry for hours. It's not confirmation bia ls because I just noticed I was skipping meals without thinking about it and worked my way back to EAA's being the only thing I added to my diet.
I have found that for me eating more certain types of fruits such as grapes, oranges, peaches and apricotes makes me feel less hungry throughout the day. Eating a lot of vegetables makes my belly feel full but I'm still hungry and get a somewhat sickening feeling. I can comfortably lose weight eating mostly fruits and protein for some reason. I have also tried potatoes, bulgur, legumes, beans and lentels but for some strange reason I always feel hungry on those but feel satiated with fruits. I'm losing weight steadily at approx 1% per week and lift four to five days a week and I am quite heavy/fat.
What about the order of how you eat your food and satiation? Like eating fibers first and carbs last?
One week may be too short, but definitely you can say the carbs you eat matters. If you eat processed carbs you won’t feel full long. If you eat whole grains like brown rice, and also a lot of veggies, those will keep you full longer for sure.
Yeah, there’s even difference in green bananas and ripe bananas or raw or cooked carrots.
The process of chewing never gets enough credit.
Practical Implications
- [7:04] For individuals already consuming sufficient protein, increasing intake further is unlikely to reduce appetite during fat loss phases.
- [7:27] Menno advises against relying on protein-rich foods like white fish, chicken breast, or whey shakes for appetite suppression when protein needs are met.
- [7:43] The importance of focusing on both satisfaction and satiety in diet adherence is emphasized, suggesting alternative food choices for appetite control.
Thanks. Useful video on a rare but important topic.
I am not an expert but I can easily pick apart this study. So lets go a few things to point out.
1. Very small study sample.
2. Young Low body fat resistance trained individuals.
3. You fed them oats with whey protein for breakfast? Lmao stop right there. Shouldnt this study be called satiating effect of high carb diet ? There is a big difference getting protein from whey vs a chicken breast. The digestion, volume , the speed and abportion rate.
You measured by asking how full do you feel? Which is very subjective? What the is base level hormone levels of these people ? Where is the leptin measurement? Glucagon test ? Cholecysokin ? Even so you measured at 60 mins and 120 mins, basically as the food makes it way out of the stomach? You should be testing at least for 24 hrs to see how often people feel hunger. you would get a better and bigger picture.
4. One week study is piss poor design. Doesnt tell long term effect.
5. This is almost as bad the steroid video you made.
Yeah, honestly I'm disappointed with how much he overstates and overgeneralizes the results of studies, at least recently. This is at best supports that whey powder protein isn't great for satiety.
@@davorzdralo8000 excellent point. I do have theories why Whey company funded this study.
This study was supported by Ultimate Sports Nutrition (USN) UK Ltd. with provision of whey protein
I can see you're indeed not a scientist.
1. What you're describing is formally called statistical power and it was not in fact low due to the repeated measures design and the multitude of measurements.
2. Yep, exactly the target population.
3. You're confusing the test meal with the longitudinal trial. The participants were free to get their protein and carbs from whatever they wanted.
Also, we did in fact measure satiety hormones. I didn't mention them in this vid, because in contrast to what you seem to believe, the research consensus is that satiety hormones poorly predict behavior, whereas subjective appetite does.
4. There's actually evidence of habituation to protein's satiation effects (although we found consistency, not habituation), so the first week is when you'd expect the benefits to show up the most.
You also seem to ignore the multitude of other studies supporting protein leverage theory.
Here's a challenge for you: can you cite me 1 study showing benefits over 1.8 g/kg/d protein for satiety? Just 1 will do.
@@menno.henselmans that's all fine, but if that is your specific target population, you can't just generalize that to everyone. Also, 1.8g/kg/d is huge, I'd be willing to bet that 99% of the general population doesn't meet that threshold, so how is that relevant to general claims about satiety from protein?
I make content specifically for strength trainees, if that wasn't clear, but I do mention in the video the protein target for gen pop should be around 1.2 g/kg/d.
Menno, have you read any literature about carbohydrate intake for protein sparing while 'cutting'? Does any research suggest an idea amount of carbs per kg bodyweight to 'spare' protein from gluconeogenesis while on a hypo caloric diet?
I'm interested on this as well
To take advantage of the protein sparing effect of carbs you would need to modify also your carb-fat ratio, because your calories are fixed (for a certain period of the cut at least).
But low fat diet seem to be also disadvantagous on a cut. So far i've just heard this claim for credible people, but no real data...
There's research on this, yes, and it's mostly a myth in practical contexts. Only protein really spares protein. You can't outcarb a low protein diet.
@@menno.henselmans thank you menno
Fiber is the most satiating "macro" if you want to count it as one by far. High intake of whole grains and beans will make you feel sated for hours on end.
Interesting results. For me, I do notice that if I eat less than about 1.2 ish grams per pound of lean bodyweight (or ~0.9 g/lb of total weight), I'm hungry. But, now I'm curious about my protein surplus and whether or not it might be better to eat more satiating carbs higher in fiber.
Was this study controlled for fiber intake?
I wish these influencer could all agree on the ratios...
Is it
Per body weight?
Per ideal body weight?
Or
Per muscle mass?
Jeezzz no wonder we can't get the protein amount correct
Aim for 1.6-1.8g/kg of total mass unless you are terribly overweight, if your lean mass is very scarce you can probably scale it down a bit. I still would aim for 1.6g/kg per total mass. Not lean.
you forgot also about quality of protein xd
the less animal based protein you eat the more you need, only exception is soybean protein and pea protein to a degree
@@96Bialy yeah that is true, thank you for brining it up
Anecdotally, I don't think protein in itself is more satiating, but simple, high protein meals are harder to eat more of. Like if I eat keto or carnivore, if you give me a 12 oz steak or half a rotisserie chicken and no sides, I will have a lot of trouble eating it, and by the time I'm done, I won't want to eat anything else. It feels like a chore by the last bite and I'll be glad to be done eating. You could give me the same thing with a side of rice or some sauteed mixed veggies, and I'll happily eat the sides, will be satisfied, but it won't feel like the last few bites of the meal were force-fed. I may even want seconds.
From my own experiences, I think the more varied foods you give me, the more I can eat. But it doesn't seem to work with carbs. I could eat a stacked plate of rice, a ½ lb loaf of bread, or two bags of chips and still want more.
Fats are the key for me. If that protein has a good amount of fat in it, I’ll be satiated for a long time.
If I add nuts or some sort of nut butter to a meal, I’m also satiated for a long while.
Boiled eggs too, it all comes down to fat for me. Maybe it has something to do with leveling out my blood sugar within consumption of a meal (likely), but everything else just isn’t that satiating to me. My metabolism will tear through lean meats, and normal carbs. Add in a good bit of fibrous veggies and I can be satiated for damn near half the day.
What does a diet with that deficit and protein consumption look like? I remember 1,6 g/kg already being a bit weird at couple of hundreds of kcals in deficit. This is interesting when comparing to the keto diets where they avoid consuming any carbs and end up in deficit due to the satiety effect, while fibrous carbs should be the most preferred method.
I've heard everything, protein-satiating, high-volume foods, low energy-dense foods, certain specific foods like say potatoes, beans, etc.... The only satiating thing for me is calories. It doesn't matter for me at all. I don't think it's possible to be in a caloric deficit and be satiated.
Every carnivore would disagree.
@@genegayda3042 Why? Do carnivores eat low calorie-dense foods?
@@CharlesOffdensen We eat nutrient dense foods. Your body isn't looking for just calories, but nutrients. Fiber that fills you up contains neither by definition. Carbs and fiber screw up the body's feedback mechanisms when it comes to hunger and satiety. The body handles the fuel we have eaten for millions of years much better the crap we "normally" eat now.
It is if you use anti-obesity medicine😅
Seriously. Obesity is a diease where your appetite is sometimes so increased that you won’t reduce calories enough using even the “best” diet, firing on all satiety cylinders. You gotta actually tilt the subconscious hormone-hunger equation in your favor by using medicine.
Yeah, experientially I disagree. I also understand how flawed perception can be but in this specific application, perception is king
I suggest you should revisit this topic in the light of carnivore nutrition. Pls, do not call it a diet. I've been on it for 12 months now and completely removed cravings, snacking etc. I eat 2 meals a day and train hard 3 days a week. Lighter training 2-3 days a week. I'm over 60 if that's of any importance. I do not use any PWOs, recovery drinks etc. From my perspective the only major thing affecting my excercise performance is the total calories for the day preceding the workout.
Satiation is influenced by volume, less calorie dense foods are likely to highly satiating when consumed in high volumes.
So basically hit your protein target THEN hit your calorie target however which way you want while making sure you hit your macro targets for carbs/fats. I feel like this doesn't really change anything for me. But good to know if you're on a cut and don't want to be consuming more protein past your daily target to hit your desired calories you can just eat whatever. :)
Interesting and matches my experience!
I'm curious about how it affects your optimal protein intake if you do a ton of cardio and burn a lot of calories. Sometimes recommendations are given in g per kg of healthy body weight, but sometimes in percentages of total calorie intake. Does a hybrid athlete who's doing both cardio and strength training need more protein than someone who's just focusing on strength, because their calorie intake and catabolic effects are higher?
"Freedom units" ftw
Hell yeah. I decent portion of black beans does it for me...while adding protein as a bonus
Refried beans gang rise up!
The most satiating food for me are vegetables(especially raw). A shake with 2 scoops of protein has ~230kcal, that's the same as 3lbs of tomatoes or cucumbers.
I love my beetsalad with beets, walnut, sunflower seeds, rucola & cottage cheese.
For me, the balance is more important.[ Protien > Fat = carbs] means Inhave the highest ssatiety. So, having higher protein vers carbs and fat while still having BOTH carbs and fat equal in my diet will absolutely kill my appetie lmao. If I eat only lean chicke, for example, I'll still be really hungry.
If I eat only fats, Ill be hungry, if I wat only cookies and sugar, I'll be hungry.
From all cases, If I were to try to eat only one of the 3, I gag and feel like throwing up / nauseous if any one of these is too high in concentration.
"Freedom Units" always makes me laugh 😂
I found you throught the new caffeine research video and was like "why does he keep talking about bodybuilding"😅
So, pretty much as with anything else in life.... there's a point of diminishing returns where more does not equal better.... there's a limit to everything...and that limit for human protein consumption is basically 0.8 g/lb, or round up to 1g/lb to make math/dieting easier for the general population 🤷🏻♂️
Well MY EXPERIENCE is that when i follow a low carb diet (less than 20g/day) i do not have cravings and i can go for 48 hours without foods COMFORTABLY, on the other side when i ease on my carb intake i get horrible cravings few hours after a meal and loose control most of the times ....So, thank you for the video but a Keto/Carnivore Diet is working well with and i wont change it any time soon REGRDLESS of what studies show
What about the fact that protein has several structural components like quaternary, and tertiary folding. Digestively it requires more calories for your body to digest protein compared to a carbohydrate that can be digested and turned into glucose significantly faster with less energy. I believe that simply looking at human trials is important but the biochemistry also matters right? It’s at least more nuanced than what the title suggests but I get it, clicks are clicks. You’re still putting out good content
Hold on
These two groups were already high protien
Cheese Pizza. and Dark chocolate. Of course not together, I’m not a heathen.
1.6*1.1/2.2=0.80g/lb in freedom units.
Mind you grams are not freedom units 🇲🇾
So eating more protein, when you eat already enough doesn't bring more benefits? Bummer. Someone found the definition of enough.
It's like a study telling you getting smacked in the nuts doesn't hurt. It's interesting that they found so many people who have that opinion, but it's also clearly wrong.
This feels like one of those... unspecified topics? The same way people always say 2.2g/kg protein instead of 2.2g protein per kg OF LEAN MASS (stark difference), I feel like this is somewhat similar here. With that said, the phrase "protein is more satiating" is such a common part of this circle that this could be one of those myths that gets rejected much like 6-12 did. Edit: Also think you're talking about "trust intervals", that's what they're taught as in statistics. I have an MA + statistical certificates to boot and never heard of it being called "triple sigma method".
1.8 /kg per LBM or total weight...❤
Love you menno but eat 100 grams of carbs and 100 grams of protein and tell me how your hunger feels 2, 4 and 6 hours after each separately. Protein is more satiating.
That's not what he's saying. He's saying once you get enough protein, more have an effect on satiety. For example, my optimum protein intake is 135g, so if I eat 135, I will feel less hungry because I've got enough protein. 150g is not going to affect my appetite more than 135g.
Hes not comparing macro nutrients. He's comparing enough protein to high protein
Look up protein restricted diets.
Nearly any extremely restrictive diet will reduce total calorie intake. If people can not eat things, they tend to eat less.
@@edmundgennings3025 I've only seen animals studies fed ad libitum, not humans. Still contradicts the protein lever hypothesis. It even protected mice from getting obese on high fat.
@@benbernanke7701 interesting. Certainly a potential counterpoint to protein leverage particularly if taken to extremes, but I could see this being downstream of in number of ways of monkeying with animal feeding in an ad libitum environment causing things.
It was impressive and good
There is a factor to consider, this is indifferent to the macronutrient of choice, but is much more accentuated with protein: at some point, the diet with very high protein just tastes bad, bland and with a lack of variety. This is by itself anorexic. I am just not convinced that this is a valid strategy for long term hunger management, due to adherence and lifestyle quality.
F* I should wait to watch the full video before commenting 😅. At least I know I am in line with menno.
@MrDjoppio haha... there ya go eh. Menno is da man. Just started watching him. I like his approach and critical analysis.
Nice video
This is silly, its not the macro, but actual food. If you eat whole food like lean protein sources and vegetables, that will have a much greater effect on your satiety and make it easier to eat less calories.
It is true for me that protien and fat blunts hunger and I can easily live with two meals a day and do.
When eating high carbs or introducing carbs more than just some honey and cream in my coffee, I become hungry all day long and have to eat throughout the day.
So respectfully I have to disagree.
I can literally eat pounds of lean meat but add a small bowl of rice in the mix and ill be bloated
Whats the highest bodyfat you got to in your life? You still have a smooth face compared to other natural bodybuilders. I wonder if that is because they bloated their skin more with bulking and being fat to gain muscle
The fact that these are lean resistance trained individuals makes me suspect that they know how to eat carbs and fats in a satiating and satisfying way when on a deficit. Boosting protein might force the general population to reduce low satiety carbs and fats but for someone used to being on a cut, this benefit is nonexistent.
"Freedom units" LOL
Funny because I just discovered that eating just a thousand calories of low fat Greek yogurt can satiate me for almost 12 hours at work. If I eat other foods, I'm hungry as fuck
Same, I find it hard to overeat protein.
considering that statement, protein seems more satiating because you don't eat enough protein througout the day
How the fuck do you manage to chow down 1k calories of low fat greek yoghurt lol
I believe Greek yogurt has a relatively higher amount of slow-digesting protein. So you're ingesting a relatively large bolus and your body spends the rest of the day digesting it. If you drank a huge whey protein smoothie with 5 scoops in it, you might be hungry 3-5 hours later.
Greek yogurt is particularly satiating because it's also rich in calcium and has a low energy density. Try a whey shake and you'll see the difference.
OMG, I've never found protein as satiating as carbs or fat. I've always been mystified at the statement which is put out there as gospel.
The title here is obviously designed to get clicks, which is fair. However, the statement in the title is only true when applied to a very narrow context (comparing high protein with ridiculously high protein in energy-deficient bodybuilders), so you might want to add some words to the title so as not to disappoint viewers like me who stopped watching two minutes in.
Cue all the keto carnivore confirmation bias. I’m fat adapted man 😅
This is sooo true. I cap my protein at 0.8 grams/lbs and eat more carbs and fats for my extra calories. It's amazing for my satiety, satisfaction and adherence.
I can be uncomfortably full of protein and still feel hungry. I thought it was just me.
yes
I think it also depends on the protein source, Greek yogurt or ground meat isn’t very satiating
It also depends on the person, because I find specifically greek yoghurt and ground beef to be some of the most satiating protein types
5 scoops of caseine will make full😅
I love carbs
2.9 x bodyweight is "practical"?
I weigh 90 kilo. That means it would be 270 grams of protein.
At 4kcal that is 1080kcal of pure protein.
I require about 2300kcal on a normal day.
I usually max out (without proteinpowder) at 70-90grams.
I have no idea how I would ever eat 3x that amount...without blowing up
These bodybuilder guys are stupid about protein. They say stuff like "oh yeah bro I eat 200g protein per day, it's not that hard. I just have some chicken breast with every meal every day for the rest of my life and I drink 2 scoops of whey for breakfast and dinner bro". I eat 100 - 130g of protein per day and I'm perfectly fine. In fact I feel great.
watch the video again, you missed the point entirely
@@SpysBizarreGameDevAdventure I didnt. He SAID 2.9x bodyweight is reasonable.
Yes for satiaety, 20% of kcal are enough. But what he said was that 2.9x is REASONABLE. And that I did not mishear.
@@LetsPlayCrazy thats not what he said, but its ok
@@SpysBizarreGameDevAdventure 1:32 "we chose a high protein intake, but one that was managable and realistic"
1:42 "but also somewhat practical"
Yes. Yes he did. And he was not talking about the 1.8x in this case, because it wouldnt make sense the way he talks. 1.8x is recommended.
He called 2.9x the managable, realistic and somewhat practical intake.
Nr. 1 way to lose appetite --> attend a 'Fat Positivity' conference that has a free buffet - eat all you can👍
Protein has aways made my hungry, not eating anything is actually more satiating than eating protein for me.
Carbohydrates, for me, are by far the most satieting food, after a big starchy meal I just stop thinking about food for many many hours (sometimes for the day).
I really regret eating a meat centric paleo diet from 2012 to 2018, so little performance progress in those years.
I'd love to know the exact foods/meals that keep you full on the least calories. Protein doesn't work for me either
@@rachelbrondel5858 potatoes are the absolute king for calorie:satiety ratio imo.
That + fibrous vegetables as carb sources makes up for a insanely satiating and nutritional combo.
@@pessumpower can I do I fat loss sprint with just potatoes veggies and fruit? Do you think the satiety would be high?
CLICKBAIT
Son moved over from mom. He was obese. 6 eggs a day, 800-900g of chicken pr day. He is down to slightly chubby, and has no problem sticking to it.
💪✝️
A ted naiman non piace questo video.
With carbs I ate like a fat pig, now on carnivore I eat fat pig and got lean. But yea I skip lean meats, so fat and protein works for me.
have your bloodwork tested
@@ericdahl2915 just did. After a year still in the health range 🤷♂️. Quiting Alcohol helpt a lot. Feel great @50
Bad study, anyone with any experience dieting knows that high protein foods are far more satiating. I'm dieting literally right now, down 10kg in 9 weeks. I eat only 2000 calories a day, I train an insane amount(I literally work at a gym). The only reason I can maintain the 2000 calories is that I'm almost never that hungry because I eat high protein foods.
Potatoes are one of the most satiating foods out there. Anecdotes is not evidence.
@@alexraymond-en4dd Yeah....that doesn't mean proteins aren't satiating. 1 specific carb being highly satiating is not evidence that proteins are not.
@dt7197 The question isn't whether proteins are satiating, rather whether they’re more satiating than carbs or fats. Potatoes are more satiating than many sources of protein, was just an example that it's not as clearcut as people think.
@@alexraymond-en4dd 500 kcal of chicken breast or beef is way more satiating than 500 kcal of potatoes, not only because of the protein but because of micronutrients that are in higher concentration in meat.
@@ivayloivanov3744 Where is the data for your claim? According to the satiety index boiled potatoes is more satiating than beef.
Yes fibrous carbs are the most satiating. That's why a whole food plant based diet works for weight loss so well.
Anyone who's dieted for a show or photo shoot can tell you what he's saying is factual. If protein was satiating, dieting wouldn't be so difficult. Carbs are necessary.
First!
Both of your groups are consuming a lot more protein than general population.
If you listen to the entire video you can understand why.
@@oakmountaingod I did and I understand. Just makes the title of the clip a little misleading
I wish I could afford to eat my daily calorie requirements in protein alone, carbs are just more cost effective
@@kevinstutler9495 you are correct, still, there's only so many words you put into a title... but you are correct also
Almost 2 years carnivore. My EXPERIENCE is that protein and fat are both VASTLY MORE SATIATING than carbs. I'm not speaking for others. I would say I'm fat-adapted, my energy seems inexhaustible, no matter how lean I get there is plenty of fat energy and I don't experience blood sugar / energy dips like I did when I was a carb-burner. Enjoy your channel. Cheers.
This video wasn't about ketogenic diets. Keto diets do have appetite suppression effects. This video talks about high-protein non-keto diets
Yeah, way more.
I love you Menno but this is nonsense.
3 years vegan. I work out and got stronger. Protein, fat and carbs are equall in this regard. I go hungry faster when I eat less fiber actually.
You see? I contradicted your anecdote with mine. Cool, right? 😀
Have not watched yet, but I changed my diet to a high protein diet 10 months ago and in my experience, it's been insanely satiating, I lapsed for a couple of days and I remember thinking I haven't felt hunger in so long. Interested to see the details and nuanced vs my personal experience.
Do you measure your ketones? You don't need to guess whether you are fat adapted or not...
My anecdote to add to this gathering pile is that I couldn't stay in ketosis, so I don't believe I could get to a fat adapted state.
Cheers!
I don't know how this isn't more obvious to people.... eating chicken breast for example I am hungry pretty quick thereafter... eating something like a fatty steak I am full for hours... I don't know why people need a scientific study to tell them something that they can very easily determine through a small amount of personal experimentation and analysis.
I don't believe you
Keto wins again 👀