Thread by @2Min_Keto

I saw another arguement on satiety - again.

Sooooo much misinformation or misunderstanding.
🍿🍿

Here are some facts about satiety, and more importantly how to optimise your diet for satiety.

1 - energy density (ED) is the single greatest predictor for energy intake (EI) over a prolonged period.

If, in average, you consume less calories over time, ad lib, we can authoritatively state that dietary choice results in greater satiety than is alternative.

2- A reduction in energy density only results in less energy intake, if that reduction comes from a reduction in fat or carbs (energy).

INCREASING protein only increases satiety as a result of crowding out energy substrates. @tednaiman

3 - Ketogenic diets only result in higher satiety, compared to SAD, by reducing the energy content of the diet from carbohydrates.

Yes, a KD does increase protein content, which makes the diet more satiating, but again, only by crowding out alternative energy substrates.

4 - a low energy density food, with a high water content does not correlate to increased satiety.

Water melon is less satiating than broccoli even though the ED is the same. This is because a low ED achieved by water weight is not correlated with satiety. Fibre is.

5 - reducing energy density in your diet is spontaneously compensated for by the inclusion of high ED foods later.

In other words, eating a salad now doesn't result in less energy eaten later UNLESS:

6 - An abstinence from high ED foods is more effective than an inclusion of low ED in reducing EI.

Don't think about what should I ADD to my diet (more protein, salad, veg W/E)

Instead think about what you should REMOVE. Don't add LOW ED foods, remove the high ED foods.

7 - we eat ABOUT the same weight of food per day, regardless of what we eat.

The actual relationship is this:

(Sorry, I don't have access to my data set on my phone ATM but each dot represents the average of a "group" from a study.)

Okay: how the F* do you use this information?

A- baseline your diet.

Measure how much weight of food you eat per day over 3 days and how many calories that equates to.

Use this to calculate your average ED (calories/100gms)

ED=Total calories/Total weight of food × 100

B - calculate your desired energy intake.

Use any calculator online.

If you don't have a favorite, I made a free one you can use here.

ketoalpha.net/macros

C- Using the above graph find your desired energy intake on the left X axis.

Move across until you hit the blue line.

Read your energy density target off the Y axis directly under where your energy intake intercepts the blue line.

D - any food less than or equal to this number is now a free food. Eat to your hearts content.

E - any food GREATER than this number you can still eat in moderation, HOWEVER you should include what I term "non-nutritive" foods in equal quantities by weight.

F - non nutritive foods are any food where the energy density is arbitrarily set to less than 50 calories/100gms.

This includes pretty much ALL veggies.

Using this system you will spontaneously eat your desired energy intake, on average, with out counting a single calorie.

This is litterally my entire book summarised in a few tweets.

Your welcome.

If this helps you, id really appreciate a share, and any questions I'm not than happy too do my best to answer.

Again, sorry for not having the papers on hand (I'm currently moving house)