Macros and feeling full

[firstchik]

Can someone explain this (probably very simple) concept to me?:

Just an example, (and assuming the meal is clean), if you plan 1 meal that has 20g protein and 30 g carbs and a 2nd meal that has 30g protein and 20g carbs, which makes you feel full longer? I would think the second one with the increase in protein would make you feel fuller longer. I'm noticing that when I make meals that are drastically higher in protein than carbs, I feel fuller much longer. But, I wind up craving carbs (hungry or not) a short time later. Is there a ratio of Protein to Carbs that would help keep me both full and satisfied?

Thanks for the help!

:)

[Espi]

You're leaving out fats.

A protein-meal that is low-fat will not keep me satiated as long as a slightly lower-protein meal that has more fats.

Any carbs , with the exception of (non-tropical) fruit, make me hungry, unless it's training carbs.

[strongchick]

I think it depends on the person.

Generally, protein and fats tend to make people more full than carbs. But it also depends on the carbohydrate...at least for me.

Probably one of those YMMV.

[firstchik]

I think it depends on the person.

Generally, protein and fats tend to make people more full than carbs. But it also depends on the carbohydrate...at least for me.

Probably one of those YMMV.


ymmv??

[jaleena]

Your mileage may vary.
Which is the case.

[jrb1980]

For me, on a low day with no carbs I am less hungry than a medium day. Also, fat doesn't seem to do so much for me - at least not in the short term (i.e through one day)

[Inatic]

For me, on a low day with no carbs I am less hungry than a medium day. Also, fat doesn't seem to do so much for me - at least not in the short term (i.e through one day)

Fat doesnt do much for me either other than i could happily eat a ton of pb or nuts.

Weather it be low carb or high/er carb, I find the volume of a meal more important.

[smuggie]

Weather it be low carb or high/er carb, I find the volume of a meal more important.
Same here.

[firstchik]

would you mind giving me an example of a high volume meal vs. a low volume meal?

thanks.

[smuggie]

Low volume meal = CC mixed with PB. It doesn't really fill me up to begin with so in two hours I'm hungry again.

High volume meal = a big pile of protein with a big pile of veggies. I just had that with some EVOO added to it.

[Ruthie]

I find that if I eat a high percentage of protein and high percentage of fat with a very moderate carb together that is when I'm fullest longest -like adding one piece of toast to my eggs is better for feeling full than eating more of the calories in just eggs and I am a fat freak -all my meals usually have some unless it's just a snack like fruit--if I eat a stir fry meal I drizzle quit a bit of oil in the pan to make sure I will feel fuller -I don't have time to eat every 2 hours-I tend to gravitate towards 4 meals a day

if I make a protein shake I use half milk and half water-and not skim milk-this way I won't be hungry later

[firstchik]

I find that if I eat a high percentage of protein and high percentage of fat with a very moderate carb together that is when I'm fullest longest -like adding one piece of toast to my eggs is better for feeling full than eating more of the calories in just eggs and I am a fat freak -all my meals usually have some unless it's just a snack like fruit--if I eat a stir fry meal I drizzle quit a bit of oil in the pan to make sure I will feel fuller -I don't have time to eat every 2 hours-I tend to gravitate towards 4 meals a day

if I make a protein shake I use half milk and half water-and not skim milk-this way I won't be hungry later


those are smart ideas, i'll have to remember that. thanks!

[Espi]

What I notice is that small amounts of fruit really help me in keeping me happy. The trick is that liver glycogen feeds the brain. And it's the brain that decides whether you're hungry or not. A grumbling stomach may do something similar, which is probably what makes some so darn hungry when chewing gum.

I'm puzzled about 1 thing though.. whether or not having a lot of soup is beneficial or not. Soups are generally seen as appetizers so as to whet/wet (sp?) your appetite. I guess it depends on the volume of the soup, no?
I've been having soups for meals since more than a year, mostly because
- preparing meat/fish etc. in water doesn't require fats
- preparing meat/fish etc. in water doesn't produce nasty cancer-producing PACs (the black stuff that's baaaad for you)
- it's plain yummy.. chicken becomes deliciously moist and tender and I really don't like raw veggies that much, this way I can eat more veggies

The downside though... all that liquid keeps my stomach big and may keep me eating large amounts of food.

As a test I've been experimenting with less voluminous soups.. I can't really tell whether or not my stomach shrinks, but sofar I haven't really felt less satiated. The only big difference is that I tend not to drink enough now.

Anyone who's been thinking about this aspect too?

[strongchick]

From what I've read, people tend to eat LESS if they have soup prior to a meal. But then it may be another YMMV. And whether or not it is a broth based soup or a cream based soup.

[Espi]

When I tried to find research on the topic, all I got was research on old people that are dehydrated and underfed and comments on how soup helped them get a better appetite.

I assume this is true when soup is consumed in a small quantity like 200-250 ml? Just enough to increase hydration which is said to increase appetite.. funny since nearly everyone here is really PUSHING the water. And then to eat the meal itself.
That's quite different from the volume I was used to , like about 1 litre.
Drinking that amount of (cold) water in just a few 'gulps' is also no problem for me. I was thinking that it might have a negative side-effect of never get satiated because of a stretched stomach.
Just thinking out loud...

BTW, my soups are never creamy, always broth-based. The closest to creamy would be a soup with peanut butter in it (one of my favourites).

[Aaron_F]

I think it depends on the person.

Generally, protein and fats tend to make people more full than carbs. But it also depends on the carbohydrate...at least for me.

Probably one of those YMMV.


To put it into a technical focus

calorie for calorie, protein offers twice the satiating effect of carbs/fat

however fats contain over twice the energy per gram

A meal that offers the greatest satiation (feeling full at the end of the meal) and satiety (maintenance of that full feeling) is probably the best combination. They (satiety/satiation) are two seperate things, but measurements tend to align both of them in one bunch, but towards teh satiety end of the spectrum. Altho a meal may create great satiation, its satiety may be mimimal. Think the classical thought of asian food, hungry again an hour later.

A good meal would be
1) protein rich
2) fibre rich
3) moderate amount of fat
4) moderate amouint of carbs
5) liquid in the meal, not additional

why

1)Protein rich foods appear to offer the greatest satiation/satiety. A faster protein may influence satiation more than satiety
2) While some say as little as 14grams of fibre will reduce food intake, most trials of satiety/satiation
3) fat may affect satiety rather htan satiation, as its signals are longer term
4) low glycemic carbohydrates may modulate hunger better than higher GI
5) There has been research looking at comparing two identical meals, one with water added into the food making a soup and the other was given as a stew, with a glass of water. The soup resulted in less food intake than the stew indicating greater satiation.

[radgirl]

When I tried to find research on the topic, all I got was research on old people that are dehydrated and underfed and comments on how soup helped them get a better appetite.

I assume this is true when soup is consumed in a small quantity like 200-250 ml? Just enough to increase hydration which is said to increase appetite.. funny since nearly everyone here is really PUSHING the water. And then to eat the meal itself.
That's quite different from the volume I was used to , like about 1 litre.
Drinking that amount of (cold) water in just a few 'gulps' is also no problem for me. I was thinking that it might have a negative side-effect of never get satiated because of a stretched stomach.
Just thinking out loud...

BTW, my soups are never creamy, always broth-based. The closest to creamy would be a soup with peanut butter in it (one of my favourites).
Espi, do you have some technical info on hydration causing hunger? Isn't that backwards? Doesn't water fill you up? :confused:

[Espi]

Oh, I didn't save what I searched for. Main thing I found was research done on elderly people who regularly undereat and are not drinking enough liquids.
So, 1 or 2 studies were on how they could increase appetite by adding soups to a meal. It was mentioned that being hydrated increases appetite.

The key difference is probably that these old people are DEhydrated and underfed as they lacked appetite. Being properly hydrated and adding soup to their meals, increased their appetite.

I can imagine that most here who are pushing the water are OVERhydrated, and that also kills appetite to an extent.

And now i start talking out of my a... but it could very well work that being overhydrated is a cause of stress .. at least it's very stressful on the bladder when you're travelling and can't find a public toilet. Drinking less may be not so bad after all. At least not on those days.

[absolut_blonde]

And now i start talking out of my a... but it could very well work that being overhydrated is a cause of stress .. at least it's very stressful on the bladder when you're travelling and can't find a public toilet. Drinking less may be not so bad after all. At least not on those days.

I am the queen of public bathrooms. I know where all the bathrooms in all the malls are, etc. I have been known to stop at Chapters for the bathroom, too :laugh:

Really though, I drink a lot of water and need to pee often. It isn't a big deal. The only time it is ever really an issue is when stuck in hour+ rushhour traffic.

[Espi]

Makes me wonder.. I forgot how easy/difficult it is/was in the US&Canada to use the rest room of shops etc.?
Here in the Netherlands they flat out refuse to let you use the toilet, and they are hard to find in shopping districts. Some larger and luxurious shops have a public restroom (with a fee) and everyone flocks to these, even when they weren't visiting the shop to make a purchase.

Really, I didn't like being away from home at all when I started to drink lots of water.