When you diet, especially long term, there are strategies we can use to make it easier. One of these it looking at which foods are the most satiating. I’ve posted a lot on protein, which is shown* time and again to be the most satiating Macronutrient. Eating more nutrient dense foods, which are lower calories/higher volume helps fill you up too. For example 200g of Strawberries is only ~60kcals compared to just 10g of peanut butter.
The flip side is that food isn’t just about nutrients and energy intake. It’s also about enjoyment and satisfaction. Food cravings or feelings of deprivation are real (even if sugar addiction isn’t!). Hedonic Hunger refers to our desire to eat for pleasure. This want of food is outside our actual need for energy/calories.
A study by Vale et al. (2016) found that it’s beneficial to include hedonic deviations when dieting. This helps your self-regulation and has a positive impact on long term adherence.
Yep we’re back talking about adherence again. This is because I can’t reiterate enough that when you want to lose fat this is absolutely essential.
Food Choices
If you are dieting, and have been for some time, then have a look at what you choose to include. For me I take more satisfaction from a small amount of Ben & Jerry’s Ice Cream (the Coconutterly or Phish Food are better than the pictured flavour currently in my freezer!) and limit myself to a smaller portion than I would eating a whole tub of low-calorie Halo/Brewers/Grahams etc.
This helps my personal adherence. I prioritise vegetables, fruit, lean protein, fish, whole grains as the majority of my diet. But I also include smaller amounts of nutrient sparse/highly palatable foods like ice cream too.
Some of the IIFYM (if it fits your macros) rhetoric seems to suggest that you should try and fit as much junk food in as possible. However flexible dieting is more about choosing healthier options ‘most’ of the time, while being able to fit in some indulgences and stay on track to meet your goals.
References: Mac-Nutrition Uni, *Blom et al. 2006, *Lejeun et al. 2006, Monteleone 2012
(Reposted from Instagram)
