This week I discuss the importance of satiety when it comes to constructing your daily meals!
As I mentioned in the last micro podcast, eating slowly is one piece to creating satiety while another piece is eating nutrient dense foods. Food quality matters and I referenced both the Food Satiety Index performed by The University of Sydney in Australia and Marty Kendall with Optimising Nutrition. The main takeaways from them are:
- Processed carb-and-fat combo foods like croissants, cakes, and doughnuts scored poorly. High-protein foods like meat and fish scored well
- GLP-1, our primary satiety hormone, tends to be influenced by nutritious food
- Protein %, potassium, fiber, calcium, and sodium have the greatest influence on satiety
So to conclude, if your goal is to lose weight and improve your metabolic health over the long term without unbearable hunger, you need to increase the satiety value of the food you eat per calorie.
Have a great week!
Episode Links:
https://optimisingnutrition.com/
https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:
https://www.stepladdersystem.com/
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
