The Hunger-Free Diet(s)

It started out as “lose weight without hunger on LCHF” and went all the way to “effortless fasting on keto.”  Works for some and it might be true, but the same can be said for low fat diets!  The key, I think, in both contexts, is simple: fewer processed & refined foods… something the Paleo movement got right, imo (although I still think many low-calorie sweeteners are way less unhealthy than HFCS & sugar).

The logic:

1) add “good calories” like almonds to your diet and appetite spontaneously compensates by eating less other stuff: energy neutral

2) you don’t compensate for added “bad calories” like sugar-sweetened beverages: positive energy balance

3) remove bad calories from your diet and you don’t compensate by eating more other stuff: negative energy balance

 

Book: Good Calories, Bad Calories

 

 

Exhibit A. Effects of a low-glycemic load vs low-fat diet in obese young adults (Ebbeling et al., 2007)

Low GI diet: 40% carb, 35% fat, 25% protein

Low fat diet: 55% carb, 20% fat, 25% protein

AD LIB.  AD LIB.  AD LIB.

Rather, hunger and satiety cues were discussed and participants were advised as follows: Eat when you are hungry, before you become famished. Stop eating when you are satisfied, before you become stuffed.GOOD ADVICE




 

Both groups ate more protein and fibre-rich foods.

 

spontaneous-decline-in-appetite-image

 

Switching from their Crappy Diet to one with fewer refined foods resulted in similar spontaneous declines in appetite and food intake regardless of diet group assignment.  And both groups were equally satisfied with their diets = #winning

 

participant-satisfaction-image

 

And they all lost weight:

 

weight-loss-image

 




 

Exhibit B. Weight loss on low-fat vs. low carbohydrate diets by insulin resistance status among overweight adults and adults with obesity: a randomized pilot trial (Gardner et al., 2016)

Low(ish) carb diet: 22% carb, 53% fat, 25% protein

Low(ish) fat diet: 57% carb, 21% fat, 22% protein

AD LIB. AD LIB. AD LIB.

 

gardner-appetite-decline-image

 

Appetite spontaneously declined by like, 600 kcals in all groups!

Compliance and adherence were equally good:

 

compliance-image

 

What’s next: “effortless weight loss with LF” ??? [no please just stop with these tag-lines]

There are many successful dietary patterns and they all seem to have one thing in common: cut out processed and refined foods.  Whether you’ll do better on one over the other may depend on biological factors like circadian rhythms, insulin sensitivity, or more simply: personal preference.  More whole food sources of protein and fibre seem to work well also.  Because #science.

. .  .   .     .        .             .

For full access to all articles and much more (or if you just like what I do and want to support it), become a Patron! Five bucks s a month and there are many other options. It’s ad-free and you can cancel if it sucks 🙂

Also, I’m open to suggestions, so please don’t hesitate to leave a comment or contact me directly at drlagakos@gmail.com.

Affiliate discounts: if you’re still looking for a pair of hot blue blockers, Carbonshade is offering 15% off with the coupon code LAGAKOS and Spectra479 is offering 15% off HERE. TrueDark is running a pretty big sale HEREIf you have no idea what I’m talking about, read this then this.

20% off some delish stocks and broths from Kettle and Fire HERE

If you want the benefits of  ‘shrooms but don’t like eating them, Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS.

 

 

calories proper

 

Become a Patron!

 

 

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Be Sociable, Share!
Share