Top 10 Weight Loss Foods That Will Keep You Feeling Full

Hello Health Champions today we're going to talk  about the most satisfying foods that can help you  

with weight loss so at the University of Sydney  they had this brilliant idea to start a study and  

find out which foods were the most satisfying  because they had the idea that maybe not all  

calories are the same maybe certain foods affect  the body differently and if a food can keep you  

full longer then you're going to eat less and it's  going to help you lose weight over time and so far  

I completely agree with that premise unfortunately  it is very very difficult to do a study like that  

and in my opinion they didn't do a really great  job for starters they didn't have a really good  

idea of what food is which we'll talk about in  detail but anyway they started out with white  

bread just to assign a food like like a basic  number so they assigned white bread the number  

100 and then all other Foods were expressed as a  percentage of that so if it had a higher number  

it was more satiating more satisfying than white  bread so they found that popcorn for example had  

154 so it was one and a half times as satisfying  as white bread they found that porridge also known  

as oatmeal was twice a satisfying as white bread  they found that beef steak had 176 and a type of  

fish known as ling fish had 225 and interestingly  the winner in this entire experiment was potatoes  

boiled potatoes not french fries or anything else  but just boiled potatoes at 323 was more than  

three times as satisfying as white bread and then  also in the fruit category oranges was the most  

satisfying at 202. now here's the problem as far  as I could tell this was the only study of this  

kind that they had performed which means there are  no other studies to confirm or contradict it but  

this has been quoted it's been referenced people  have talked about this study hundreds of times and  

I saw several videos where they said these are  the foods this is how satisfying the foods are  

as if this was an absolute truth now here are some  of the big issues that I have with this study and  

again I think it was a good initiative and it is  very difficult to perform a study like this but  

you also have to understand what you're dealing  with so first of all the average age here was  

22. we're talking about very young people who  for the most part haven't developed any weight  

problems yet the average BMI of these people  was 23 and what does that mean well it means if  

you're five foot two then you'd weigh 125 pounds  in centimeters that's 157 centimeters and 56 kilos  

this is a thin person if you're a little taller at  5.7 you'd weigh 148 pounds that's 170 centimeters  

and 67 kilos or if you're as tall as I am six  foot three you would weigh 185 pounds which is  

190 centimeters or 84 kilos and this happens to  be my BMI so these are people who do not need to  

lose weight and yet the whole purpose of this  was to study satiety to study people's eating  

behaviors and hunger and responds to certain  foods to help people lose weight and yet you  

study people who don't need to lose weight so  there's a huge mismatch right there the second  

issue was that of course they have to feed these  people a fixed amount of calories they gave them  

a thousand kilojoules which is 240 kilocalories  or in everyday speak we call it 240 calories and  

that's not a whole lot of food that's more like a  small snack than it is a full meal and it sort of  

assumes that if you're eating that small amount of  food then you would need to eat that type of meal  

eight times per day so to study satiety behavior  and assume that you're going to eat that often is  

a little bit distorted also and then this test  the way that they performed it was they gave  

these people a certain amount of food and a glass  of water and then they said don't rush but try  

to finish within 10 minutes and then at every 15  minutes up till two hours they had them fill out  

a questionnaire about how they felt and if they  felt like eating something how full were they and  

so on so they only measured up till two hours so  again we're assuming that if people are awake for  

16 hours then they would have to eat eight meals  of that type every day now is that reasonable  

is that how we want to study satiety and eating  Behavior well I think that is not how we should  

eat but again a lot of people think that we should  have multiple small meals I think that encourages  

eating the wrong type of food and overeating now  here's perhaps the biggest problem in designing  

a study like this they gave them mostly isolated  Foods because if you want to study a particular  

type of food then that's what you give a person to  eat and yet that is not how we normally eat things  

and if we mix Foods then that completely changes  how it interacts with the body and it also limits  

a lot of the foods that you can test so one of  the best foods for satiety is something like leafy  

green vegetables but you can't test that by itself  because it would take 30 cups of leafy greens to  

get up to 240 calories so they just said let's  not test that at all and to continue on that issue  

these were mostly isolated foods but for some  reason they decided that cereals and porridge  

or oatmeal was to be served with milk so who's  to say what the response is from the cereal  

versus the milk rice pasta and bread on the other  hand was eaten plain they had nothing at all with  

that except water now the steak when they served  this they cooked it the night before and then they  

reheated it in a microwave and served it to these  people with nothing else with it and we'll come  

back to this day because this was actually low fat  so you have a dry piece of meat that's reheated  

in a microwave now that is not something that I  would ever eat that doesn't sound very satisfying  

I would be desperate to get something to eat after  I had forced that into myself but another food in  

the high protein category was Lent but this time  now they cooked it with a lot of other ingredients  

so they cooked it with onion and garlic and olive  oil and tomatoes and they spiced it with salt and  

pepper so this was much more like a complete  meal than most of the other things that they  

served now the third issue has to do with their  choices of food and they had 38 common foods as  

they called it but 18 of these Foods had more than  70 percent of their calories from carbohydrate now  

this just goes to show how warped our perception  is of what food really is if we look more about  

how our ancestors would eat like a Paleo type  diet there were basically no Foods at all that  

would have over 70 percent of their calories from  carbohydrate because with our ancestors food you  

have you eliminate all sugar all processed foods  all grains and there's probably no foods that  

would get up to that level and a full 27 Foods  had more than 50 percent of their calories from  

carbohydrate so the vast majority of them when  I talk about food I usually talk about how fat  

needs to be high and carbohydrate needs to be  low but the combination is terrible because the  

carbohydrates trigger insulin which is storage  hormone and now that insulin is going to store  

both the carbohydrate and the fat that you ate  so high fat high carb is a terrible combination  

and yet a full 33 out of 38 Foods had more than 81  percent of the calories from fat and carbohydrate  

but what I also talk about is how the combination  of high fat and protein with very low carb is  

perfectly fine because it doesn't trigger insulin  and it's very satisfying and yet there was exactly  

zero foods like that in these 38. another issue I  found was in how they classify these Foods so one  

of the groups was called a high protein group  and here's where I thought we're going to find  

a lot of good Whole Foods this is probably where  I would find most of my meals and yet one of the  

items here was baked beans which had 66 percent  of its calories from carbohydrate whereas meat  

has zero calories from carbohydrate and it has  massive amounts of added sugar 16 grams in one  

serving of only 2 240 calories it's almost like  half a can of Coca-Cola and yet they fit that with  

the high protein group now when I talk about beef  steak I'm talking about a juicy fatty steak that  

has 15 to 20 percent of fat where the calories  are twice as many from fat as it is from Protein  

that's a good juicy steak like a rib eye but in  this case they had all the visible fat removed  

so we had a dry piece of leather basically with  4.8 percent fat and again it's so distorted that  

we get to learn that these are the foods that  we're supposed to eat next issue was in the snacks  

and confectionary group so here we had the Mars  bar which is candy with 36.7 grams of sugar in  

it but also in this category was it yogurt now I  don't consider this yogurt at all I do eat yogurt  

on a regular basis I eat whole fat full fat plain  yogurt I add some berries and some Stevia but here  

they had 37.6 grams of sugar there was more sugar  in the yogurt than in the Mars bar now in this  

study they were smart enough to put that type of  yogurt in the snacks and confectionery group but  

hundreds of people have quoted and passed on  this study and how many of those I wonder are  

going to put the yogurt in with the dairy group  and now we learn that Dairy and yogurt have these  

characteristics that they found in the study  based on the sugar bomb and we also need to be  

aware of what are we comparing so in the snacks  they also had jelly beans they served 88 grams  

of jelly beans and they said that these have 5.3  grams of protein this sounded really strange to  

me because as far as I know there's nothing in  jelly beans that would have protein and when I  

looked it up indeed there was Zero protein in  jelly beans and they said that there should be  

44.6 grams of sugar in that amount of jelly beans  whereas everywhere I looked it was 71 grams so  

obviously jelly beans are not food but we need  to ask ourselves what are we comparing and if  

they have a type of food in a study and they  find a certain type of result does that in any  

way compare to the food that you're gonna find  and buy and consume now if I was to make a list  

of healthy satisfying foods that would help you  lose weight there would probably be zero brand  

name products on that list and yet on this list  28 out of the 38 Foods were brand name products  

they were processed in some way so basically  you've probably heard that if you want real  

food you shop the perimeter of the store where the  meats and vegetables and eggs and so forth are and  

that all the processed foods are in the aisles  in the middle well they basically are picking  

three quarters of all their foods from the middle  aisles where the processed food is and it's just  

one more example of how far we've strayed from  the idea of what food is so here were some general  

things that they found in the study they found  that the higher the weight the more grams of a  

certain food that it had within those 240 calories  that they fed you the more satisfied people were  

so basically the volume fill them up because that  meant if it had more weight that meant it has less  

fat less starch it had more fiber and more water  so volume does fill you up no big surprise there  

they also found that if something was higher  in protein then it was also more satisfying  

so again we kind of know that the protein  is more satisfying it breaks down more  

slowly so no big surprise but then they also  found that the items that were high in fat  

resulted in less satiety they were inversely  related and this comes as a big surprise to the  

people in the low carb Community people who eat a  lot of fat and get very satisfied get very filled  

so you wonder how does that fit well virtually  all of the high fat products were also high in  

sugar these were things like cake and donuts and  cookies so it's the sugar that messes this up  

like we talked about you can combine protein and  fat and have a very healthy meal but you can't  

combine fat with sugar or carbs because now you  drive up the insulin and you unbalance the whole  

system they also found that the more satisfying  The Taste the more palatable that a food was  

the less satisfying it was right and that does not  mean that a juicy steak is not satisfying it meant  

that in this experiment when they gave people  isolated food like just cooked rice like just  

dry bread a dry piece of steak that was reheated  and low fat the tasty items were obviously the  

cake and the donuts which are not going to be very  satisfying another thing that's really important  

to understand is that all of these results are  subjective so when they do a study they ask  

people how full are you how hungry are you how  do you feel and depending on the person you're  

gonna get a huge range and then these results  these responses are averaged and they draw a  

conclusion this is called statistics and the thing  we want to understand is the statistics can never  

predict the behavior of the individual so just  because they found something doesn't mean that  

it applies to you so for example with the potatoes  they scored 323 plus minus 51 that's an enormous  

range it wasn't plus minus three percent plus  minus 51 percent so the scores there range from  

158 to 487. same thing with this beef steak it was  176 plus minus 50 percent so those responses went  

from 88 to 264. so if you look at this even though  potatoes overall were almost scored twice as high  

as beef steak there were some people who thought  that the beefsteak was 264 which was higher than  

some people who ate the potatoes so again the  statistics can never predict the individual  

response and perhaps the biggest factor of all in  that regard is what have you trained your body to  

consume are you carb adapted or carb dependent  or are you fat adapted because if you are carb  

dependent then those foods are going to be more  satisfying now remember they only studied for  

two hours they assumed that no one would ever go  longer than two hours before they eat again so in  

that sense carbohydrates would work very well  and if you're not fat adapted and you eat fat  

then it's not going to be very satisfying you're  going to be looking for those carbohydrates so  

I hope you can see how very questionable these  results are even though it was an honest effort  

the intentions behind it were all good I applaud  that but realize how difficult it is and yet this  

being the only study it has been reblogged and  it's been talked about in hundreds of websites and  

blogs and videos as the way it is and we just have  to understand it was a relatively poor selection  

of food it is almost impossible to study food  and satiety in this way and yet that is what is  

being repeated and stated as the truth so here are  the real most satisfying Foods in my opinion and  

again we're not supposed to eat every two hours we  don't have to limit ourselves to 200 140 calories  

in a food so when we eat food I believe the most  important factor for it to be satisfying is that  

it has a low insulin index that means it is mostly  consisting of fat and protein that don't stimulate  

insulin and if it doesn't have fat or protein then  it needs to be something like a leafy green or a  

non-starchy vegetable that has mostly water and  fiber that also don't stimulate insulin and if you  

select foods like that you can eat a lot of food  without raising your blood sugar more than a few  

points they level out your blood sugar beautifully  and if you level out your blood sugar now you get  

satisfied and you get full for a very long time  so rather than measuring satiety every 15 minutes  

after a meal and concluding the experiment after  two hours I think that food should last you 6 to  

12 hours we should easily be able to go through  the night and not wake up hungry in the morning  

we should be able to have a meal and go for most  of the rest of the day without having to eat again  

and also like I mentioned my list of healthy foods  would probably have few or no brand names because  

if it's a brand name then for the most part it's  a processed food so I'm going to give you a list  

of 10 examples these are not in concrete these are  not an absolute truth some of you may find these  

very satisfying and others not so much so this  is a trial and error kind of thing avocado it's a  

very low carb low glycemic high fat and high fiber  fantastic food leafy greens they are virtually  

free of calories so they're not very satisfying  in themselves but they have a certain amount of  

bulk so if you combine them with a healthy fat  like olive oil and vinegar dressing now that can  

become very satisfying and then of course you can  add some protein or some seeds and nuts to it and  

again we don't eat Foods in isolation for the  most part same thing holds true for non-starchy  

vegetables things like broccoli and cauliflower  and asparagus and Brussels sprouts and so forth  

they have slightly more calories but they're not  all that satisfying by themselves until you add  

a little bit of fat great foods that we do eat  perhaps in isolation sometimes like a snack would  

be nuts like pecans would be my favorite because  it's widely available it is very high fat very low  

carb other great nuts would be like Macadamia and  walnuts I sometimes eat pecans by themselves but  

for the most part I would put them on yogurt for  example which would be whole plain yogurt perhaps  

with some ground up flax and chia seeds another  thing I often add to that yogurt would be pumpkin  

seeds seeds and nuts are both high protein high  fat and low carb almost without exception some  

more examples of good satisfying Foods would  be beef and chicken and fish and I would again  

prefer to have those I recommend that all of these  would be relatively high in fat because protein  

by itself dry low-fat protein is not all that  satisfying it's better than a lot of carbs but it  

doesn't really become that balanced meal until you  have a good amount of fat with it and it doesn't  

become a problem unless you have of carbohydrates  or sugar with it if you combine these meats with  

some of the first items on the list the low carb  vegetables now that's a very very satisfying meal  

and some other examples would be things like  cheese and also high fat Dairy and down there  

we probably should include also eggs but you want  to make sure that you eat the whole egg it's the  

Nature's perfect package the egg with the yolk and  the white when you eat the white it is much less  

vastly less satisfying because it doesn't have  nearly the food value now if you want to dig a  

lot deeper and start understanding the body at a  whole other level I've created a blood work course  

and I've put some information down below if you  want to check that out there are 15 hours or more  

of recordings by now and there are nine modules  all together for each module there's an overview  

of a topic there is a discussion of lab ranges  versus optimal ranges there is a question answers  

mixed in to to the material and we conclude each  module with several case studies real live cases  

where you get to see it applied and we have to  analyze it so you can understand it and apply  

it to your blood work if you enjoyed this video  you're going to love that one and if you truly  

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