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Yup - fat and protein! I just ate a can of tuna mixed with a coconut-oil-based dressing and a hard-boiled egg with veggies for lunch... and I'm stuffed! I've had this for breakfast and lunch many times and it holds me over for at least 5 hours, usually more.
It is very individual and varies from day to day. Generally, choosing a healthy item along the line of what you crave will be the best option. In other words, if you crave starch, go for a potato or some other tuber with no sugar. If you crave meat, load on meat and greens.
Most people can be subdivided into a few 'satiation' categories:
1. low volume that experience satiation from fat: this categorie does amazing on 70+ fat with low carb and lower protein, do great on super-low volume but high caloric sources like highly fatty meats (pork, roast chicken)
2. volumetric satiation: satiates on low caloric bulk, like salads and fruit (normally doesn't seek Primal, since is a happy frutarian or vegetarian anyway)
3. high lean protein and carb satiation - satiates great on classic paleo with about 25-40% fat, and 30% each carb and fat, from not starchy sources. Fish, greens, skinless breasts....
4. combinational satiation: has to combine starch, protein and fat to satiate. This folks will benefit from going beyond Primal and Paleo and adding beans, whole cooked grains and tubers into their diet - or the Perfect Health version of Paleo or a Potato Hack (no fat version... sorry running out of time here)....
If satiation is a problem, taking flavorless oil separately (Shangri La), scheduled eating (intermittent fasting), excluding sugars, cheese, nuts and low volume super-caloric load foods (like very fatty meats) may be helpful as experiments with satiation control
That Shangri-la thing sound kind of intriguing. Sometimes my appetite gets out of control, which altho doesn't make me gain thanks to eating Primal, is still super annoying. I'm thinking to give it a try next time I get a flair up.
You will eat much more salted butter than unsalted one. So, as an appetite suppressor per se you need to use unflavored fat. Unpalatable foods >> palatable foods to satiate.
Agree! Putting salt in food is a known trick to make people eat more! Among the macronutrients lean protein has shown to be more satiating calorie per calorie, so I don't understand all this fuzz about eating or drinking pure fat...
"All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."