[ Ссылка ] presents episode 430 | Dr Ted NaimanMuscle Intelligence podcast by Ben Pakulski
Most important concept of all:
-satiety per calorie
Evidence: 9 things that improve satiety per calorie
1-increase protein percentage
2-grams of fiber
3-reduction of refined & high glycemic
carbs
"If people eat juice, toast, cereal
for breakfast, they will literally eat
300 more calories during the day"
Evidence: 9 things that improve satiety per calorie
4-eat less fat
"Take any animal, pour fat over their typical food, they will
immediately, passively over consume and get fatter"
Question: less fat for satiety or for weight loss?
-lower fat for satiety per calorie
"Keto people say :
'I eat butter, don't get hungry'"
-must divide fat by calories
-butter gives satiety, but tons of calories
-eat lean protein
Evidence: 9 things that improve satiety per calorie
-Lower energy-density foods
-lower processed foods
(thermic effect is higher...you have to do the processing!
it burns more calories;
you extract less calories from it)
Example: study:
feed peanut butter & peanuts to rats
-got fatter on peanut butter!
Evidence: 9 things that improve satiety per calorie
-higher protein, fiber, water
-lower carbs, fat, processing, alcohol
Nutrient density, minerals, micronutrients...higher=better
Idea: do a little of all of these at the same time
-cannot go too extreme with any
of them
"Take your existing diet and tweak all
of these levers a little bit sustainably"
That is the P:E Diet concept
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