All good tips but I think it really boils down to the last bit: sustainable changes. This doesn't help one understand how to differentiate a sustainable versus unsustainable change.
In my experience, the single most important factor is realizing that the sensation of hunger is your primary enemy and that you can attack it head-on.
Satiety is not dictated by how many calories you've eaten but (mostly) by the physical weight of your stomach. If your goal is to eliminate the sensation of hunger while consuming the least number of calories, the nutrition label tells you everything you need to know: eat a lot of low caloric density foods.
What you'll find over time is that foods widely regarded as unhealthy are simply ultra-dense (e.g. peanut butter is an engineering miracle) while healthier foods tend to be extremely low-density (e.g. non-fat Greek yogurt and fresh vegetables).
The biggest error I see in people dieting is thinking they just need to muscle through the feeling of hunger. It doesn't work in the long run. Accept that it's an important sensation but it's distinct from actual starvation, and address it directly!
Back to the OP, the hunger and satiety signals are very complicated and only partially driven by the digestive track.
I'm a fatty. I've lost a lot of weight but my body knows I used to be fat and it wants to be fat again.
A very potent signal for hunger or fatigue is when your fat cells get small i.e. you've burnt a lot of fat, and your little fuel cells are feeling empty. Each shrunken fat cell sends out a chemical "feed me" signal. And they are very very persuasive.
And the kicker is that when you fill them up, they want to be maintained at full. But if they're full too long, or get too full (persistently increase body fat by a few percent(, it triggers mitosis and you now have two half full fat cells who are both shouting "Feed me"
To add insult to injury when you lose weight, you don't kill off fat cells, you just have a bunch of really hungry fat cells shouting for a cheeseburger.
The nice thing about the GLP1 drugs is that they quiet the shouting. So you just don't get the demonic urge to feet all your wilting fat cells.
The bad thing about it is that the shouting is still there, and as soon as you quit the drug, you can get overwhelmed and go back to overeating and your weight and percent body fat go right back up
I regret to inform you that water, fiber content and weight don't move the bar on satiety for those chronically overweight. If so, we all could just down green beans or Metamucil and feel totally full. (Narrator: they were still hungry.)
Similarly, we would all be eating pounds of cheesecake without feeling full. (Narrator: they did get full, but not after eating too much calorically.)
Satiety is not dictated by weight. Please don't.
try coleslaw with a dressing of apple cider vinegar, olive oil, salt, pepper, and herbes de provences. it's good takes up a good amount of space in your stomach
That might be a good tip, but people do get signals from their bodies when running a nutrient deficit. People crave calories when in a calorie deficit. And they crave carbohydrates, proteins, or fats when abstaining from them, at least some of the time.
yeah this would just be to help feel full. also don't underestimate the minerals that are in things that supposedly don't have nutrients, especially fiber
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Satiety is mediated by cholecystokinin released in reaction to the presence of fatty acids and certain amino acids (partially digested fats and proteins) in the duodenum, or first part of the small intestines. That hormone stimulates the release of bile and pancreatic enzymes (necessary for the further digestion of fats and proteins) and also parts of your limbic system, which is the part of your brain that regulates satiety. In particular, it affects the ventromedial hypothalamus.
In other words, fats and proteins satisfy your hunger. You can eat really dense carbohydrates until your stomach bursts (it won't but it might feel like it's going to -- it's the stretch receptors signalling your limbic system to stop or it's going to tell you to vomit) and you still won't feel satisfied. Slather a bit of (protein-rich high-fat) peanut butter on your celery sticks and you'll be fine.
The best advice is balance.
Eating high-fat foods makes me feel very full in my experience.
Your brain needs protein and fat. Your brain tells your body when it is hungry and if the body doesn’t feed it, the brain is hangry. Protein satiates the brain and reduces cravings for less protein containing foods that the body will still eat in pursuit of satiating the brain.
Or eat lots of protein. That makes you fill full incredibly fast.
> Satiety is not dictated by how many calories you've eaten but (mostly) by the physical weight of your stomach. If your goal is to eliminate the sensation of hunger while consuming the least number of calories, the nutrition label tells you everything you need to know: eat a lot of low caloric density foods.
If that's all there is to it, can you just eat a little bit and then chug water until your stomach is convinced you're full?
Not recommended but “almost.” Eat a lot of watery foods - watermelon is the best: sweet, bulky, satisfying. Celery to hold that peanut butter. And like others said, go with protein.
Just water is not recommended. 1- Would be too much. And 2- it gets absorbed too fast. But yes, it helps.