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WARNING: SANDBOX - Satiation: Fat vs Protein

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  • WARNING: SANDBOX - Satiation: Fat vs Protein



    Over the past few months I have come across the notion that not only does fat make you feel satiated but in fact the most satiated of all the macros.


    Every time I see this I have to shake my head.


    It does not make sense too me.


    For example:


    1 can of tuna at 6.5 oz is (about) 180 cal, 1g fat, 40g of protein


    1.5 tabelspoon of olive oil is (about) 180 cal 20g of fat 0 protein.


    Which will satiate you more? How about 2 cans of tuna vs 3 Tbs OO?


    I think that fat being satiating has become a low-carb myth and is causing alot of people to think they can eat as much fat as they want because they will get full before they overeat.


    Now I am not saying fat is bad or you should eat more protein than fat.


    Just that if you are having trouble losing fat perhaps instead of cutting carbs another 20g (ooohhh 80 cal!) perhaps choosing leaner cuts of meat will be more benificial no matter what the macro ratio looks like.


    I don't think the knee jerk response to every "I am having trouble" question should be "Eat More Fat!"


    In my opinion most of the time "Eat More Protein!" would be most benificial.


    http://www.ajcn.org/cgi/content/full/82/1/1


    Not "proof" but something to read through.

    Don't be a paleotard...

    http://www.bodyrecomposition.com/nut...oxidation.html

    http://www.bodyrecomposition.com/nut...torage-qa.html

    http://www.bodyrecomposition.com/fat...rn-fat-qa.html

    http://www.bodyrecomposition.com/nut...-you-need.html

  • #2
    1



    Yup, both protein and fat induce satiety for me. A mostly protein snack makes me feel full, while a mostly fatty snack makes me want to stop eating. Slightly different sensations, but similar outcomes.

    Comment


    • #3
      1



      From personal experience, I've noticed that a chicken leg fills me up more than nuts of higher calorific value or a couple of Tbs of coconut oil. The one time I had 10 spoonfuls of CO in 1 day, I ended up with GI distress.


      So my question is do calories matter?

      Comment


      • #4
        1



        And then...... (just saw Dude! Who Stole My Car? again, sorry)


        What about 1 hour, 3 hours, 5 hours etc?


        What holds your appetite?

        Don't be a paleotard...

        http://www.bodyrecomposition.com/nut...oxidation.html

        http://www.bodyrecomposition.com/nut...torage-qa.html

        http://www.bodyrecomposition.com/fat...rn-fat-qa.html

        http://www.bodyrecomposition.com/nut...-you-need.html

        Comment


        • #5
          1



          You mean how long can I go w/o eating? The longest I've gone w/o eating is 23 hours. I IF dinner-to-dinner 2 times a week.

          Comment


          • #6
            1



            I'm watching this with interest! I'm certainly in the fat-is-more-satiating-than-carbs camp, but continually contemplating what my own ideal protein vs. fat vs. carb intake *should* be...


            Thanks for bringing up this topic!

            Comment


            • #7
              1



              @FR2


              I think air might be more satiating than carbs haha!


              @maba


              My question was directed at Pikaia but since you brought it up is it easier to fast if your last meal was fatty or protein-y.

              Don't be a paleotard...

              http://www.bodyrecomposition.com/nut...oxidation.html

              http://www.bodyrecomposition.com/nut...torage-qa.html

              http://www.bodyrecomposition.com/fat...rn-fat-qa.html

              http://www.bodyrecomposition.com/nut...-you-need.html

              Comment


              • #8
                1



                If I eat a can of tuna, I feel full. But two hours later...I'll be hungry again. If I have a shot of olive oil...I feel full, but same after a couple of hours.


                If I have tuna WITH olive oil....I'm good for 7 or 8 hours.


                For me, a combo of protein/fat is the thing.


                ETA: See, it IS possible for us to have a civilized conversation ;-)

                Comment


                • #9
                  1



                  @ chima_p--LOL!!!


                  @ kuno1chi--The combo idea makes perfect sense...No wonder I just love me some eggs fried in ghee!

                  Comment


                  • #10
                    1



                    For me, a combo of protein/fat is the thing.

                    Totally agree with you kuno.


                    Fat often comes paired with protein. I think people get confused and think it's one or the other, when it could really be a combo effect.


                    Lots of leafy green, high volume, low calorie foods also fill you up too.


                    I think lots of things work for lots of different people. Everyone's different.

                    -Sean

                    www.SeanBissell.com

                    Comment


                    • #11
                      1



                      Mix them together and get it both ways...

                      Comment


                      • #12
                        1



                        chima_p, I haven't paid attention to what makes IFing easier. I seem to be able to do it even after a carb-y cheat meal. Salads w/ protein fill me up, fat and protein surely fill me up. I haven't tried eating only/mostly fat for a meal, but the few times I've had spoonfuls of ghee, the taste has made me only want to eat more of it. I guess the answer would be a mix of protein and fat (and carb for the variety it adds). I still haven't found my sweetspot

                        Comment


                        • #13
                          1



                          I also find a combo's much more effective than either individually. A good rib eye steak keeps me going all day

                          Comment


                          • #14
                            1

                            [quote]

                            For me, a combo of protein/fat is the thing.
                            </blockquote>


                            I fourth this comment. It&#39;s the combo that gets me satiated. Lean meat does fill me up, but I feel full for far, far longer if I have it w/ a source of fat (so, for example lean chicken breast doesn&#39;t do it for me...a breast w/ skin is much better). In fact, the only way I&#39;ve been able to IF is with a fairly high-fat meal beforehand. Also, I have way more energy. I did the low-carb, high-protein, low-fat thing for a while (back before I found PB) and my biggest issue was getting tired. Once I added the fat I felt totally different.


                            I do think it&#39;s possibly to overdo fat (just like it&#39;s possible to overdo anything), but keeping fat at ~60-70% of my daily caloric intake seems to be perfect for me.

                            Comment


                            • #15
                              1



                              @chima_p


                              Ooops, didn&#39;t realize that question was for me. Well, there doesn&#39;t seem to be much difference right now, but I wouldn&#39;t be shocked if that changes someday. Most often I snack on either a combo of protein and fat, or something that&#39;s just fat. Hunger isn&#39;t much of an issue, because I&#39;m choosing not to IF while breastfeeding.

                              Comment

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