If you want to better understand satiety and how it affects you personally, try eating in a surplus of calories using only whole foods.
Seriously. It’s a grind. I’m in a push up phase for weight. Well, I’ve attempted to eat in a surplus with whole foods (the only exception being protein & carb powders pre & intraworkout). To say it’s difficult is an understatement.
Im always full. I set alarms for meals because I literally can’t rely on hunger signaling. And even if someone offers me something hyperpalatable (like a candy bar or pizza) it becomes unappetizing because I know I’ll have to eat that much more protein at the next meal to make up for it.
So this week I’m actually down a lb. Not my intent but a good marker of where to go next. Does this mean I’ve unlocked the key to fat loss? Absolutely not. It’s N1 anecdotal experience that has as much to do with my history and skill set around food and intent as it does with physiology. While I do believe that eating a diet of whole foods consisting of lean protein, lots of veg, sufficient fiber, and reasonably low in fat will be a recipe for success… it’s not that easy.
Most people will have trouble sticking to a diet of this composition. Be it from perceived boredom, lack of preparation or time, or just a desire for certain foods that outweighs the desire for a specific outcome. There also becomes the slide that occurs when we create food “rules”. You know the ones…“Only whole foods” becomes “Snickers are whole foods”
I want to be clear, there’s nothing wrong w/hyperpalatable or ultra-processed foods, they’re just going to have a very dif effect on satiety.
If you’re goal is weight loss or maintenance and you’ve not seen success with a sustained caloric deficit through a “flexible” approach, it might be worthwhile to look at food quality. Because quality of food and nutrient density can alter calorie density drastically.
If you need me, I’ll be out buying boxes of cereal to get these cals up and weight moving in the desired direction.
