For a long time, the interplay of these two hormones had formed my basic understanding of hunger and satisfaction. Then, I read that there existed multiple hormones that controlled hunger—way more than two—and that all of these hormones were affected by different foods and macronutrients.
And suddenly, everything was so much more complicated than I had originally assumed. So, what do we need to know about hunger and our hormones in order to keep fat off and stay satisfied throughout the day? When our fat stores are lower than optimal, the opposite happens: ghrelin increases and leptin production slows.
Information regarding the satiety levels of food can also be incredibly confusing and contradictory; some say to eat more fat for lasting fullness! Some say protein is the way to go. Even more say fibre is the essential component to lasting satisfaction. So, which is right? In this article, I will look closely at the interrelations of food, hormones, and satiety—specifically, how fat, protein, and fibre work in your body to keep your satisfied.
If you want to know how you can optimize your food choices to stay full and satisfied for longer, and to prevent unwelcome fat gain, read on! The most calorie-dense macronutrient is fat about 9 calories per gram ; fat is also highly palatable i. So, how does fat affect our satiety levels? And how can we use fat to stay satisfied? Different fats possess different satiety levels. Another review found that MCT oil reduced calorie intake and increased fat oxidation. J Nutr ; : — 7. Effect of a high-protein, energy-restricted diet on body composition, glycemic control, and lipid concentrations in overweight and obese hyperinsulinemic men and women.
Variations in postprandial ghrelin status following ingestion of high-carbohydrate, high-fat, and high-protein meals in males. Ann Nutr Metab ; 50 : — 9. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr ; 83 : — Latner JD , Schwartz M.
The effects of a high-carbohydrate, high-protein or balanced lunch upon later food intake and hunger ratings. Appetite ; 33 : — Ghrelin and glucagon-like peptide 1 concentrations, h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber.
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Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women. Obesity Silver Spring ; 15 : — 9. The satiating effect of dietary protein is unrelated to postprandial ghrelin secretion. J Clin Endocrinol Metab ; 90 : — Ghrelin response to protein and carbohydrate meals in relation to food intake and glycerol levels in obese subjects.
Regul Pept ; : 23 — 9. Cholecystokinin and stomach distension combine to reduce food intake in humans. Am J Physiol ; : R — 8. Elevated plasma cholecystokinin and appetitive ratings after consumption of a liquid meal in humans. Nutrition ; 19 : — 7. Effect of fat-reduced diets on h energy expenditure: comparisons between animal protein, vegetable protein, and carbohydrate. Am J Clin Nutr ; 72 : — Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite.
Br J Nutr ; 89 : — Appetite is not influenced by a unique milk peptide: caseinomacropeptide CMP. Appetite ; 36 : — Ghrelin enhances appetite and increases food intake in humans.
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J Clin Endocrinol Metab ; 91 : — Resting energy expenditure-fat-free mass relationship: new insights provided by body composition modeling. Am J Physiol ; : E — Resting energy expenditure: systematic organization and critique of prediction methods. Obes Res ; 9 : — 6. Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr ; 84 : — Slow and fast dietary proteins differently modulate postprandial protein accretion.
Giordano M , Castellino P. Correlation between amino acid induced changes in energy expenditure and protein metabolism in humans. Nutrition ; 13 : — Westerterp-Plantenga MS. How are normal, high- or low-protein diets defined? Think food.
The conventional theory about protein and satiety is that dietary protein is more satiating than carbs or fats, because it stimulates greater appetite suppressing hormone production in the gut. However, higher protein intakes do not reliably alter gut hormone levels, gut hormone levels are not consistently associated with self-reported satiety or unrestricted energy intake and, most importantly, higher protein meals and diets do not consistently result in higher satiety than lower protein ones.
So the extra satiating effect of protein disappears once enough protein has been consumed for bodily functions and it wanes with habitual high protein intakes.
Things like energy density and fiber are far more important than protein intake for satiety after this threshold has been reached. Good alternatives for satiety, not to mention your wallet, include potatoes, beans, vegetables and most fruits. Experiment beyond protein and you may end up not just more satiated but also more satisfied. We published a controlled study investigating the effects of 1. Click here to read my summary of the study. By filling in your details you consent with our privacy policy and the way we handle your personal data.
Formerly a business consultant, I've traded my company car to follow my passion in strength training. I'm now an online physique coach, scientist and international public speaker with the mission to help serious trainees master their physique. By filling in my details I consent with the privacy policy. More protein, less hunger?
As it turns out, many studies find no acute effect of protein intake within a meal on satiety. Raben et al. Bligh et al. Giezenaar et al. Blatt et al. Wiessing et al. A meta-analysis confirmed that there is no relation between the protein content and the appetite suppression of meals. How does protein suppress our appetite? Protein leverage theory Put simply, protein leverage theory states that the body monitors protein consumption to ensure we consume enough of it.
The effect of higher vs. In spite of the clearly suboptimal protein intake of the lower protein group, they found no significant differences in appetite ratings between the groups.
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