The first tip is that you need to include foods that are highly satiating into your daily meals. According to research, some of the most satiating foods include popcorn, oats, fish, potatoes, apples, and oranges. So – if you were to add these specific foods into your meal plan, you’d be able to stay full for longer throughout the day. And you won’t go reaching for that Kit-Kat bar. Do you know what the best part is? You don’t have to sacrifice a ton of calories, either!
The second tip I have for you is to opt for high-volume foods. Why? Well, that’s because one of the signs your nervous system uses to signal fullness to your brain is the degree to which your stomach stretches. So, as you can imagine, the higher in volume the foods are that you eat, the more you will be able to extend the stomach. And you’ll, therefore, feel fuller! You can implement this tip by including fruits, air-popped popcorn, broth-based soups, and potatoes into your fat loss meal plan regimen.
The final tip I cover is for you to consume more protein. As multiple research reviews have shown, protein is significantly more satiating than the two other macronutrients – carbohydrates and fats. By consuming more protein in your meals, you’ll feel more satisfied post-meals. And this makes it more likely for you to stay in a caloric deficit. You don’t have to increase your protein intake by much, either. Research shows that an increase in protein intake by just 5% helps with losing fat by enhancing satiety and promoting muscle maintenance!
And that’s it. I hope you were able to see that it’s little tweaks in your diet, like the ones I went through in this video, that makes all the difference when it comes to burning off fat as fast as possible. And that’s why within my Built With Science programs, you’ll learn not only precisely what and how much you need to be eating at in order to lose fat, but I’ll also show you how to set up and structure your daily meals such that it makes the fat loss process as smooth as possible.
To join today, head on over and take the start point analysis quiz to determine what program is best for you: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=3%20diet%20hacks%20you%20need%20to%20make%20Sept%201%2F2019
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STUDIES:
APPETITE AND WEIGHT LOSS
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5108589/
SATIETY INDEX OF COMMON FOODS
https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods
FULLNESS SIGNALLING IN THE BRAIN
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662086/
ENERGY DENSITY OF FOODS AND SATIETY
https://www.ncbi.nlm.nih.gov/pubmed/9497184
PROTEIN, WEIGHT MANAGEMENT, AND SATIETY
https://academic.oup.com/ajcn/article/87/5/1558S/4650426
PROTEIN-INDUCED SATIETY
https://www.sciencedirect.com/science/article/abs/pii/S003193840800005X
HIGH-PROTEIN DIET AND SATIETY
https://www.ncbi.nlm.nih.gov/pubmed/16002798
5% INCREASE IN PROTEIN INTAKE AND WEIGHT MAINTENANCE
https://www.ncbi.nlm.nih.gov/pubmed/24472635
OPTIMAL PROTEIN INTAKE
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1
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