How to Eat to Feel Full, Lose Weight and Achieve Health | Andreas Eenfeldt MD

Which foods make us feel full with fewer calories? Which foods are satiety traps?? What are the 4 pillars of satiety? The science of satiety and food intake.

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Animations: Even Topland @toplandmedia

References:

Protein & satiety/health:

Energy density:

Fiber & satiety:

DIETFITS:

Satiety index:

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

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0:00 The search for satiety
2:06 The 4 pillars
4:47 Texture and eating speed
6:30 Satiety Ranking
8:32 Adherence
11:49 Satiety cheat codes
13:07 Satiety traps
14:52 Surprising foods
16:42 Individual variability
20:07 Habit vs Genetics
23:39 Satiety vs Health
25:31 Ultraprocessed foods
27:07 Artificial sweeteners
29:16 Satiety on different diets
32:59 Summary and takeaways

[wesley]

Really appreciate how this guy actually lets his guests speak during interviews. Most YouTube drs irritate me to no end in the way they dominate interviews

[DrAndreasEenfeldt]

Thanks for the chat! I recommend playing this at 1.25X because I talk extremely slowly, must have been late in the evening my time! 🤣

[rn]

For me it's lentils and beans.
Good source of protein and carbs good nutrients and fewer calories, gives energy and make me feel full.

[jp]

I've heard you say "English as a second language" a few times -- I find that amazing ... there is no way I'd ever have said you weren't a native English speaker. I'm "English" living in Texas - believe me - no one here speaks good English.

[GaryGiberson]

After watching your video interview, I further investigate this program. I started out at 255 pounds on June 4, 2024, and we of today July 10, 2024, I'm at 240 pounds. I did get the app and so far it's the easiest program I've tried. I am almost 65 years old and 6' 00" in height. At the moment, I am tending according to my Excel tracking to get back to my wedding weight of 185 pounds by around December of 2024. So far I am pretty pleased with this program. Oh, also, I've been working out at the gym 3 days a week with mostly weight resistance and stretching. It's been unbearably hot here in the Northeast United States and when I do have an opportunity to walk it's usually early in the morning or in an enclosed area like a shopping mall that is air-conditioned. Anyway, that's my two cents. Thanks for sharing this program with us.

[tullochgorum]

A sibling and I were both overweight and pre-diabetic. For ethical and health reasons we decided to try the low-fat plant-based approach. We read all the leading proponents and did it by the book. We both started well, but found it unsustainable. For us, satiety was very low and we began to overeat with baleful results. It is certainly possible to put on weight with home-cooked, ultra-clean vegan eating.

So after a few years of struggle, we have both re-introduced some animal protein and are faring much better. We know other folks who find the low-fat plant-based diet super-satiating. There does seem to be a good deal of variation. Personally, I suspect that it's based on the balance between the volume and protein satiety receptors. Some people may be more volume based, while for others it's the protein receptors that predominate.

[paulachristie]

I was interested in the comparison between the oatmeal breakfast vs. the egg breakfast. I eat oatmeal with berries for breakfast just about everyday but... some days it's enough, I don't need to eat again until lunch. Other days I'm hungry by mid morning. So food alone isn't the only variable, what you're doing is a factor, at least for me.

[bcful]

Please do more of what you eat in a day. And grocery hauls. The ones you made were wonderful and they are very much needed.

[blanca]

Eggs alone never filled me up. I need starchy carbs at every meal to feel satiated.

[tangerinetangerine]

Oatmeal with nuts and seeds and some natural peanut butter + fruit like berries, apples and dates fills me up like nothing else. It always hits the spot with savoury/sweet combo.

[Pazzathecat]

I struggled staying engaged with this guest due to the evidence being so heavily based on calories and understanding how they actually measured satiety. Will maybe have to watch again.

[sallieredman]

Don’t worry. Most native speakers don’t know the difference between less and fewer. But kudos for learning. Thank you for an interesting video. So informative.

[wallyrbc]

Even native English speakers have no idea it’s actually “Fewer calories.” Hear it all the time.

[BikerBreatnac]

He seems very biased, he didn't mention any plant products that were high in protein like beans, tofu, tempeh, legumes etc. But coming from a low carb'er, it is not surprised he is biased, I hope his app isn't not as biased as he seems, but if he is putting a score together with 1 being the amount of protein and fiber being in last place of 4, I would imagine the algorithms of the app will also be very biased tbh!
Well done for making him seem a little less biased by mentioning different diets.

[zsigzsag]

I love cut cucumbers (with skin) and Hummus! Love the texture, taste, Hummus has the protein, cucumber has fiber plus water. This a whole meal for me, totally satiating! I also use celery, green peppers (all colors actually), carrots, some whole fruits like apple wedges ect at different times for snacks. Was never thrilled with yogurt, no texture, bland and sour. I follow a Vegan diet but no high processed foods only whole.

[RemotHuman]

My intuition (credentials: have been losing weight recently):
Factors of Satiety:
1. foods high in fiber & protein > fat > carbs > simple carbs & sugar
2. don't eat ultraprocessed foods as they are engineered for you to eat the highest amount of them possible through market forces and scientific market research tests on what makes people eat the most among other things
3. food additives such as salt, fat, stuff like msg as well as things you havn't heard of, and probably spicy spices and flavorful spices will make you want to keep eating past when you would be full
4. high volume > low volume (per calorie)
5. high vitamin concentration is good, your body probably craves food when all its nutritional needs aren't met I'm guessing
6. try to be healthy besides just satiety, that will probably help hunger be regulated. also regardless of what philosophy you follow (low carb, low fat) it will probably decrease your UPF consumption which is good. i use an app that scans for potentially bad additives in packaged food
7. eating how people used to eat might be good (appeal to nature fallacy). idk if this is a fallacy, but its true that people didn't used to be as obese, and diet is a big factor in obesity, so. if you are rich then maybe this means eating grass fed milk & beef and pasture raised eggs & chicken, and maybe organic as well. hard to tell if it makes a real difference. grass fed has more omega 3 though which is supposed to be good


Tips:
- vegetables have a really great calorie:volume ratio and calorie:fiber ratio, and vitamins, and they are well-known to be healthy in general and studies show this. Uk has public health campaign called 5 a day, referring to servings of fruit and vegetables
- eat whole grain grains instead of white, relatively easy swap taste & recipe wise (maybe not price-wise sadly)
- eat leafy green smoothies if you don't like eating salad, can also add greek yogurt for protein. use fruit for sugar, include bananas for it to taste good
- if you stop eating deserts/candy fruit will taste sweeter, and desert will taste really sweet. do it as a form of meditation. have deserts only when eating with other people. but this is optional
- can easily check if something is high in a certain ingredient by looking at the nutrition facts and looking at the percent. the prcents are based on 2000 calories, so 100 calories is 5%. if something has 5% of a nutrient per 100 calories then it's neutral amount, >5% is high <5% is low. however some nutrients you really want more or less than the guidelines (they are arbitrary) imo. fiber you want 2x imo. salt and sat fat i'm pretty sure you want to minimize (but some stuff with sat fat is still healthy)



Dieting:
- most people who diet successfully lose weight but then gain it back but worse. I am losing weight right now for the first time so i don't know if i will gain it back yet, but I feel good about it.
- I think the reason for this is that people do not stick to the diet
- solution: you need a diet that is really easy to stick to (for the rest of your life), and also it could be helpful to justify it to yourself as being healthy, not just for losing weight, but idk
- other conclusion: don't do what's typical since whats typical typically doesn't work. what should you do? idk, maybe research what does work? these are what my intuition says work

- start small, slowly make your diet healthier over time. the only thing that matters is your average diet over the last X years of your life at the most recent end. its ok to be patient and wait X years to have a fully healthy diet. also any progress towards health still makes you healthier, even if its not the 100% optimal, eg going from 240->220 means you are healthier and it was still worthwhile, even if the most idea weight is predicted to be 160, also even if you don't lose weight eating more vegetebles etc is still healthier probably).
- diet is just one part of self improvement journey, to be the most healthy possible you also need 3 types of exercise (cardio, strength, flexibility), mental health, a successful career, multiple different types of relationships (love, friends, peers, rivals, family), etc, work output, effectiveness of focus, freedom from chronic stress.
work on one thing at a time (or a few), and once you have that thing's habits solidified, maintain them and work on another area of your life, credit to (cal newport for this idea). and do what's important to you not what some guy told you is important.

[khaldounsamman]

Greek yogurt with blueberries and allulose has been my go to when I have an ice cream craving.

[alansnyder]

Like every video, I learned some important things with this one. I'm trying to lose weight right now, so no processed foods. But, I try to get nuts as part of my diet, but ignore if they are salted or unsalted. I'll be paying more attention to that in the future.

[BASILPANAS]

This is a very useful framework within which to make your dietary decisions.

[paulstevens]

I really appreciate Eenfeld's approach on this because it seems like satiety is a huge (maybe the biggest?) factor on weight loss from diet. I'm also quite curious to see how such an approach does in the wild, maybe even a clinical trial. It seems like ranking satiety would be complex due to a combination of factors (personal preference, short term vs. long term fullness, the prevalence of temping foods around you, etc.). But it's definitely a step in the right direction. Maybe an additional component to the app could be logging what you ate and how full you felt before the next meal, if that's not part of the app already.