The Most Important Piece of Advice I Can Give as a Dietitian

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1) The information in this video is for education and entertainment purposes only, so you should always speak to a health care provider about your unique health needs.
2) Please use this video (as with all of my review videos) as educational, not as unique recommendations.
3) Please be kind in the comments.
4) Trigger warning to those with disordered eating tendencies.
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With Science & Sass,
Xoxo Abbey

[mspaint]

This was like the #1 reason I gained weight first going vegetarian. I was hungry, so id eat greens, wouldnt be full, and eat so many carbs. Having TVP, lentils, beans, eggs, tofu, nuts, hemp power etc meant i was actually full for hours after a meal again and didnt need to restrict

[micalacady]

This idea has helped me get over a lot of fear foods. I make a cheesy potato soup but i also add either chickpeas or red lentils blended in to add extra protein. Potatos are great, but they are even more better and filling with the extra protein.

[maryhamric]

For all you haters...she didn't mention her protein powder once. The facts are facts....protein intake does help.

[BOREDOM]

I just find non-restrictive diets MUCH more effective for me. I see more results in weight loss in a span of three months as compared to my restrictive diet for 6 months. Also, I don't feel shitty nor guilty. I just keep tabs on my caloric intake (calorie counting) and make sure I don't go pass that limit. I have more energy and I don't feel like slapping everyone I come across with cus I have enough energy to function 😂 also, Fiber and Proteins are literally so freaking awesome! I don't get binge eating fiascos anymore as compared to a restrictive diet and I don't feel like an animal caged from foods. It gives me a much healthier relationship with food ♥️

[jeffmiller]

Your muscle-protein synthesis data is out of date. A recent study showed that folks could have (at least) as much as 100g/meal and loose none of the benefit. This doesn’t undermine your point, of course, but strengthens it, I think.

[arielavega]

I’m not necessarily trying to lose weight but my weight does fluctuate a lot and this is honestly the first actual TIP that will probably help me maintain, thank you Abbey!

Your makeup looks so good here! Love the lower waterline liner?! Really pops

[AffectionateAirboat-gkzo]

I am living this. I increased protein through organic nuts, seeds, homemade kefir, homemade greek yoghurt, salads with homemade sauerkraut, homemade tempeh, bit of chicken, fish, bean soups and chillis. I have had virtually no processed foods in about 2 months now, not because I won’t eat them, because I literally don’t crave them! Never did I think this would happen to me. It seriously works. I am clear-headed, positive and energetic everyday. I didn’t have a goal to lose weight, I had a goal to fix my gut and to lower bad cholesterol which has been creeping up, and I did, and lost 10lbs to my “set weight”. Remember to expect your weight to go down to only so much. Getting the waist/hip ratio right apparently helps determine the visceral fat which is around the organs. I’m actually getting results from a blood test tomorrow for cholesterol (🤞🏼).
Obviously you do not have to make your own of the above, but I’ve had the time, and now I’m loving the research. Homemade kefir is incredibly easy. You have a new batch every one to two days depending what consistency you like. You just order milk kefir “grains”, mine were £1. and you save so much money homemade! Good luck everyone!

[ComaLies]

Adding protein to every meal has definitely helped me.

[randomricky]

I love your vids Abbey, it’s really helped with my poor eating habits and has taught me to eat better. Thank you! 🥰

[nothanksmegan]

The iron & b vitamins in beef helped me achieve a body comp better than chicken. It’s more satisfying.

[annemontgomery]

I've been doing this recently and although at first my with went up, my hunger went down (my thyroid is making me very hungry) so it's a lot easier to stick to a good diet with that much protein for sure. Sometimes my body will tell me I'm still hungry hungry after eating my dinner and I found out driving a big glass of milk just annihilates that feeling. So now I started adding some milk to my dinner 😅

[BlahBlahPoop]

There is more to the story than “just eat more protein” when it comes to satiety. And it’s not just about the protein. There is more nuance to this subject and more than one factor when it comes to satiety.

The totality of the data on the subject (much which she is ignoring) suggestions that food volume to calorie ratio (how calorically dense the food is or isn’t relative to other foods), the fiber content, protein, AND texture are all key factors contributing to how satiated someone is. In other words, the overall food matrix is more of a factor than just one component such as protein.

This is why, for example, if you look at the satiation index of foods, a low protein food such as a potato ranks way higher than any animal high protein food, despite being a low protein food in of itself.

And newer data suggests that the texture of a food is a major factor as well. For example, you can have two foods that are high protein (yogurt vs chicken breast or lean fish), and the lean protein will be far more satiating calorie for calorie than the yogurt will. This is because despite having similar protein values, one has a very soft texture and the other has a harder more complex texture and that protein takes longer to break down to digest.


So it’s not just about “eat more protein.” If you’re dieting and making most of your protein consist of egg whites and dairy protein, you will NOT feel as satiated as you would if you had of swapped out those proteins for lean fish or chicken or lean turkey.

That’s not to say faster digesting proteins such as egg whites and dairy protein don’t have their place. They’re great when you need faster digesting proteins before working out or lighter proteins before bed, but making most or much of your protein from dairy and egg protein will leave you feeling less satiated compared to lean tissue proteins.

And even then, using high fiber and high volume foods such as broccoli and potatoes or apples, oranges, berries, or melons to pair with your lean protein is best became then you’re hitting every point that contributes to overall greater satiety.

But just focusing on ‘eating more protein’ isn’t necessarily going to make you that more satiated. If you’re swapping out yogurt for potatoes you’ll likely feel less full because it’s not just about the protein but the other factors mentioned.

[callafaeria]

add, don’t restrict was life changing advice i was given in college as well. i love your content so much Abby

[emmaforever]

Best advice I’ve ever learned from your channel to use in the last year. Totally shifted my mindset

[arsonist]

i mean this is what i try to do. making sure i get protein. however if i didn't massively restrict for the past two years, i wouldn't have lost weight. i have/had binge ed. (TW describing my ED) my daily food intake was: bread with butter and cheese on it for breakfast, 3 times the portion of food i can nowdays have per meal, of whatever lunch we had at school, at least 200g of candy or chips after school, or if i didn't have that, then way too much bread. like 4. then dinner was again 3x bigger portion that i am able to eat nowdays, it also was way too much then. after dinner i usually had way too much microwaved bread, that was like pizza. and/or leftover candy/chips... and with all of that i still snacked a lot.... i was not feeling well at all.. i've recovered from that, feeling much better. and i had to strongly restrict eating. to 1 bread with butter, protein, cheese and paprika/cucumber/salad on it, 2-3 times a day. 2 meals that aren't too big, also making sure im eating salad first and havin protein and skipping fast food. two energy drinks are allowed, they help me remember to hydrate and skip other sweets. when i crave chocolate, i can have max 2 50g chocolate bars. my bmi was 30 and now it is 20. proud of myself :)

[traceybennett]

Thank you! Please do a video with nothing but examples that show

[moodywrites]

Yeah, I think with the standard American diet, people are more deficient with fruits and vegetables. The last thing they need is another beef patty on their burger.

The protein obsession is going to lead people to eat hyper-processed foods or meat in the name of “health.” Yet avoid an apple or banana because “blood sugar.”

[avivlab]

All your shorts seem to be overly sped up, to the point it's sometimes hard to understand what you're saying... No reason to do this.

[microbios]

This is absolutely helpful advice. Cottage cheese for breakfast is wonderful.