Do fats and protein play a role in promoting satiety?

Although we at the Hunger Free Forever program have focused upon the importance of glycemic impact, food volume, and viscosity in the promotion and maintenance of satiety, there are other important factors that must be considered if you want to experience effective weight loss, free from the discomfort of excessive hunger. Both fat and protein contribute to a food's taste as well as its ability to initiate and maintain satiety. Meals that are high in volume and viscosity but lack protein and fat are less effective in eliminating hunger and creating a prolonged sense of satisfaction.

Even though fat is so high in calories, it is critical to consume adequate amounts of healthy fats if you want to lose weight. The biggest mistake is simply eating too much fat, and thus, too many calories. All it takes is a very small amount of fat to promote satiety.

As little as 2 grams of fat in a stomach full of food will significantly add to the satiety-inducing effects of that food. There are also numerous other health benefits of certain types of fat. Olive oil, avocado, nuts and seeds, fatty fish, fish oils, and coconut oil are just a few examples of fats that should be consumed regularly for health and satiety.

The key to gaining the benefits of these healthy fats is real moderation. All fats contain about 9 calories per gram so none of them should be used liberally. Books promoting fats for weight loss suggest that you can eat any quantity of certain kinds of oils and still lose weight.

That's pure foolishness. Striking a balance between the low-fat craze and overzealous use of healthy oils is the key to finding their true benefits.

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