You say you constantly struggle to NOT gain weight. It just really should not be this difficult. If I were a betting gal, I would say there is something you are doing that is going against your weight maintenance efforts. How do I know this? Well, first and foremost it's because if you WERE getting the nutrients from your food, you would feel full after you eat. It's truly that simple. If you eat a meal, and you're still hungry afterwards and want to reach for more? That means your food is likely not providing the nutrition you need. Your body instinctively will STOP wanting food when it gets full…of nutrients, that is.
Protein remains one of todays top nutrients, thanks in part to its known effects on satiety. Leidy et al. (2013), for example, suggested that the addition of breakfast, particularly one rich in protein, might be a useful strategy to improve satiety, reduce food motivation and reward, and improve diet quality in overweight or obese teenage girls. The randomized crossover trial included 20 girls who consumed a 350-kcal (13 g of protein) cereal-based breakfast, 350-kcal high-protein egg- and beef-rich (35 g of protein) breakfast, or no breakfast meal for 6 days. Eating breakfast led to beneficial alterations in the appetitive, hormonal, and neural signals that control food intake regulation. Eating the high-protein breakfast led to further alterations in these signals and reduced evening snacking compared with not eating breakfast.
Veldhorst et al. (2009) demonstrated the dose-dependent satiating effect of whey relative to casein and soy. The objective was to compare the …
Some dieters think they have to feel hungry when losing weight, but that's just not the case. The less often you feel even a mild sense of hunger, the fewer calories you are likely to eat.
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