Comment by ffsm8
6 hours ago
It's actually not, because nothing provides as much satiety as protein.
Every calorie you get from protein reduces your cravings for food significantly more then the equivalent carb and fats.
You still need to get over the initial insulin normalization though from reducing sugars. Nothing reduces that pain, no matter what you try.
I think there was a study last year or so that investigated whether protein rich meals actually made people consume less calories, and i think it didnt really, despite the fact that it feels more satiating and the TEF is also higher than for carbs.
So i think for long term weight changes it doesnt really help, at least not via its satiety response. Probably more through displacing other stuff from the diet and improved body composition.
Fiber is better for satiety than excessive protein (and has other benefits).
Protein is more satiating "if and only if you are not getting enough protein for optimum body recomposition" which Menno in another video puts at 0.8g per lb of body mass.
https://www.youtube.com/watch?v=YHLXank1PPk
Menno's videos are exceptional: science based and backed up by common sense.
If that were true, then protein powder would be satiating (it's not) and potatoes wouldn't be the most satiating food.
This is just more bro-science chained onto bro-science.
Agree 100%. But lemme tell ya, "protein fluff" make from 150g skim milk, 10g protein powder, and 3g Xanthan gum whipped into a still meringue by a stand mixer is the most satiating thing I've ever eaten and it isn't even close. It is like the meringue doesn't collapse back down right away in your stomach so it is like eating (tasty) closed cell foam. I used to make it from a full cup of milk but had trouble finishing it. It's crazy filling and a godsend when cutting.
I found it needs to be skim milk. Otherwise the fat in regular milk seemed to prevent the meringue from setting up.
I truly believe that satiety is dependent entirely on 1) what you're used to eating and 2) what you expect/culture. Years ago I was watching a video that interviewed a guy who owned an international fast food franchise somewhere in Asia, a burger place, like a McDonald's. He was saying a big difference between America and wherever they were was that they absolutely, positively MUST serve rice because in their culture most people don't find that burgers produce satiety, you need the rice otherwise you're still hungry.