good stuff guys! I loved how you unpacked the various levers that contribute to satiety and emphasised the importance of starting from where you are and moving incrementally and sustainable in the direction you want to go.
Some people need more fat for mental health and hormones. Some people need a little less. I was eating more fatty protein and I still needed some added fat. I have a very active job though. Everyone needs to figure out what works for them personally.
Dr Ted makes sense. He calls himself Diet Religion Agnostic. I like that term. We are all unique and must find what works for us. The concept of Satiety per calorie is easy for me to get my head around and makes making food choices much easier. Thanks for the great info. The Diet Doctor app has a satiety per calorie calculator, making figuring out the values simple.
"Satiety refers to the feelings of fullness between meals, whereas satiation reflects feelings of fullness during ingestion of a meal, acting as a terminating factor."
What a fantastic podcast! This gentleman is so clear and concise as he explains the concepts behind calorie density, satiety etc. This was a great one!
Bones I have to pick with Doc Naiman: 1)He treats carbs and fats as the same thing. Both are "energy". The effect on metabolism and blood sugar is ignored. 2)He conflates fats and oils. 50 grams of ribeye fat =/= 50 grams of canola oil. Seed oils are inflammatory. 3)He is still stuck on this silly idea that fiber contributes to satiety. Feeling physically stuffed and bloated =/= felling satiated.
@@hurcorh Did I say that? No. Just saying that not all "energy" is created equal. Naiman's model is pointing in the right general direction (I'm a carnivore BTW) but it is just rather simplistic, IMO.
@@hurcorh Actually, if you eat fat in the absence of carbs then you can't get fat, unless you're force-feeding yourself an unreasonable amount. That's because there's no signal (high insulin) for the liver to take out excess glucose from the blood and adipose cells to store fat because that will only happen if carbs are eaten. If you eat more fat than you need, some of the excess fat will be "burned off" with a raised metabolism and the rest dumped back into the gut in the bile. But it won't go into fat storage - if (and only if) you don't eat carbs as well.
Satiety is important but I don’t see myself following all the technicalities that Dr. Naiman mentioned. If this was the first lecture I heard on Keto, I would still be on the SAD diet; searching. The topic needs to be simple! As a T2 diabetic, lowering carbs (Glucose to Sugar) made so much more sense. In my simple mind each carb became a teaspoon of sugar! Why would I NOT lower carbs to improve my diabetes? Went from a 6.9 A1C to a 5.4 A1C within 3 months! WOW! 😮 I relied on a lot of YT Keto vids and the Carb Manager App to guide me thru it all. I soon realized I could succeed at a 50g cap. Now I’m at a 40g cap. Avoiding fast foods, breads, pastas, potatoes and rice were the first to go. Lost weight fast. Down 50 lbs since end of May. Again-WOW! 😮 It didn’t hurt one bit; no Keto flu, cravings, etc. I was and am “satiated” on eggs and all meats. Eventually I listened to my stomach and easily moved from 3 to 2 meals a day; mostly noon and dinner. “KISS” is the key to success, 👌 Although, I’m not strict Keto (
The crazy thing is that if I primarily eat meat, cheese, fish and eggs, I have to force myself to eat more so that I don't lose too much weight. I am doing this because I am lifting weights again and I hate to have all that efforts go to waste because of insufficient calories. BTW, I very seldom feel hungry now. I used to have to do breathing exercises to eliminate the hunger, these days there really isn't much hunger to eliminate. Disclosure: I am an omnivore during lunch, and close to carnivore for breakfast and dinner. I try to have a feeding window of less than 8 hours.
@@mshklh2099 In my opinion, the most significant part of my health regiment is fixing my circadian rhyme. Search RUclips for content from Satchin Panda. I think he was a guest on this channel in the recent past. As for the satiety of animal protein and fats there are so much content on this channel and others.
Low carb has definitely helped me with satiety. When I was a wholegrain vegetarian I had no satiety whatsoever. It was impossible for me to have a slice or two of even very high wholegrain bread . No the whole loaf would go in one . Oats were terrible . They made me more hungry than alcohol and there are lots of forums , particularly for diabetics , where people query why they are advised to eat oats for satiety and for good blood sugars when it actually spikes their bloods and makes them hungry . I was lucky enough to have friends from the Indian subcontinent and they used to serve me delicious dhal's ( lentils ) and various flat breads, and I literally had no satiety with them whatsoever. Of course all my friends were type 2 and tragically over the years have died from diabetic complications. I recall an owner of Italian restaurant who had the pleasure of serving the great Pavarotti. He said that on his seventh plate of pasta Pavarotti called him over and he thought finally Pavarotti was full . No Pavarotti said ' please can you bring me more sauce please ' . Insulin resistance is closely tied in with Leptin resistance and lowering my carbs definitely added my satiety.
Same for me , Bread will derail me for days . Oats leave me hungrier than before the meal . I can eat 100 carbs a day of low GI veg with lots of protein and lower fat and feel amazing, add a piece of bread and the whole loaf will follow.
@@happynessadict Thanks for your comment. For years I tried to get in top of my apparently gluttony - particularly regarding bread , but never succeeded until I cut it out . I am still on my own low carb journey but the problem I had with satiety has been reduced by 75 per cent I would say . Sometimes I hit the ( non carb ! ) sweet spot and forget to eat or I might think ' crikey I haven't thought about food for hours ' . That was unthinkable for most of my life !
It's amazing how some morbidly obese people even survive for as long as some do. I was diagnosed with type 2 diabetes in 1998 and I was not even 200 pounds. That's why some of us diabetics don't like the people who make it sound like all type 2 diabetics got it because of eating poorly and excessively and becoming obese. Many type 2 diabetics never became seriously overweight. And many seriously overweight people don't have diabetes. Yet many people continue to say it's mostly lifestyle versus genetics when that's almost the complete opposite of the truth.
This discussion ignores the incredible addictiveness of carbohydrates which is the route cause for many people struggling with weight control. Also fat is highly satiating and in my experience more so than protein which would give it a satiety to calorie ratio about the same as protein. Eating foods high in both carbs and fat is the main problem and the worst possible choice. The discussion around calories ignores the importance of changes in metabolic rate (beyond that due to changes in body size), the thermic effect of foods, the varying impact of foods on the complex hormonal control of satiety (mostly revolving around minimizing insulin), and the fact that "calories" can simply be excreted as part of feces (e.g., excess fat consumption can be under absorbed and discharged from the bowels). Also ignored are the important and many health benefits of being in ketosis, including dramatic reduction in inflammation and reduction of insulin resistance. The serious issue concerning the damaging effect on human health of the numerous anti-nutrients found in plants (i.e., phytates, tannins, lectins, oxalates, etc., etc.) has been left out of the discussion. Equating carbs to fat and treating them as "energy" to be balanced against protein, I find to be an incomplete model for achieving weight control and optimal human health.
@@kathya1956yeah that is Randle cycle. There is no shut off mechanism for carbs and you mix in fat it’s super palatable. Sprinkle in a ratio of salt and they use the term Bliss Point. The only bliss is the pocket books of large corporations that make this addictive food. Think Doritos and such.
It's always good to get other points of view and discuss them. But I found Ted talking as if we were turning the clock back, with mentions of macros, calories, eating fewer doughnuts, or at least lower calorie versions(!) I'll have to respectfully disagree with him. When starting keto around 5 years ago, after about 2 months I found I wasn't hungry in the morning so just stopped eating breakfast, even though I had done that all my life. Nobody told me to, I just didn't feel like it anymore. Sometimes only have one meal in a day. That's not just my experience. The satiety comes with keto. Talking about macros, calories and especially doughnuts is going to be confusing for many, and certainly not helpful.
I'm surprised how far I had to scroll to find a comment I agreed with. I was frustrated listening to him, as someone who has struggled with weight my entire life, I didn't find that what he was saying was true for me.sounded more like what I've been told my entire life. Calories in, calories out. Lots of us are proving that wrong.
I read one of his articles in Diet Doctor and it reinforced my impression that he's a full step behind the curve. Insulin resistance, hyperinsulinemia, the metabolic system - these are core lessons for anyone wanting to understand how poor diet impacts health and for identifying effective ways to address it sustainably.
But I can eat halthy all day long and then make one mistake w some junkfood and all the hunger hormones are thrown off and I want lo eat more and more ice cream or cookies, etc. Doesnt matter if I had a good level of satiety. Tv is definitely a problem because I get bored and want to munch. Refined carbs are super addictive amd have a ...momentum factor , meaning they make you want more...and the brain remembers or keeps track of it all. Cant have it in the house. Since I was young, I wondered why I could feel full after a meal but always had room for desserts.
Dr. Ted Naiman says a man will eat until he hits his protein satiety. But I eat whatever my wife makes. No questions asked. No arguments. Period 🤪 Brilliant podcast 👍
I think Ted's message would be better received if it he just quits using the word "calorie" altogether. It's food quality, not quantity that matters most.
So is eating a pound of potatoes a day like I do… I also eat a pound of ground beef a day… making these my two staple foods has allowed me to go from 245lbs to 163lbs at 6’3” in height at age 52 with very minimal exercise.
@@JWB671 I'm sure if I ate both a pound of meat and a pound of potato (roughly 3 small potatoes) I could still be in ketosis for a good part of 24 hours each day. Obviously I'd eat them all as a meal.. or as two meals somewhat close together.
One pound of potato is a lot more than 3 small ones… I also eat 100 grams of uncooked rice and 150g of carrots plus other fibrous carbs plus 350g chicken breast and 3 eggs and a whole avocado…. 2400/2500 calories
The swedish term is "mätt". Pronounced like met in metal. Comfortably full sounds right or like not hungry stated earlier. When the term "proppmätt" is like explodingly full 😄
I really, really hope you are NOT going all in on the high protein, body composition diet. The food required sound dreadful. People who need help with their health will NOT be doing 20 minutes of sprints FFS.
We can throw tiny rocks at the carnivores, but a good steak probably has the best balance between short term and long term satiety. Lack of constipation with a high protein diet is a good indicator that that the fat balance is correct.
You absolutely don't get or achieve the same level of satiety from a Vegan or plant based diet vs Carnivore or animal based protein and fat, it's the actual fat from the animals that helps trigger the fullness, and you can't replicate that with a highly processed vegan/plant based diet because those foods are missing the nutrient dense calories that ultimately provide the satiety.
For me, the worst diet for satiety is a low fat diet. I’ve been on low fat diets many, many times. Staring at a huge bowl of salad with bone dry chicken and no dressing and thinking, when I eat this I will feel physically full but not satisfied. Fat is the only food that provides me with the feeling of satisfaction.
I think this is what's happening to me. I eat only lean protein and I still think about food all day long. Something primal tells me I am not properly nourished
I’m at that plateau you mentioned, so I’m increasing my protein and lowering fat while keeping carbs low, under ~10 gm/day. Being a data geek I’m definitely buying the book.
Amazingly a lot of meat eaten as it comes off the animal has a really wonderful ratios of fat and protein that seem to work very well to reach satiate. Fiber is a wild card that certainly gains satiate and if you want to eat it would help.
Doctors who do not fully understand how neurotransmitters control our hunger and cravings will never fully embrace Carnivore. The same 70 year old advice: “Eat less and exercise more” WILL NOT work.
What about drinks? Next time you have Ted on please discuss drinks, including alcoholic drinks (wine, beer, spirits, mixers), and sofas, juices and shakes. Is it correct that most drinks sneak past the body’s satiety feedback loop. You can be full from the meal but easily find room for drinks. Then there’s the disinhibition and anti nutrient from methane. These factors need to be discussed as well. Thanks for a great session Brett and Ted.
I'm Irish German and was a heavy beer drinker when I was younger and still taking my health for granted. I became overweight and got diagnosed with type 2 diabetes at 33. I never even went over 200 pounds in my life and got the lousy disease relatively young. It took me a long time to get smart and finally give it up for good or at least 99%. I guess I did drink a little during the last Superbowl since the Cincinnati Bengals made it there and I'm in Cincinnati. I never knew many people who really liked beer or any other alcoholic beverage who followed the advice to never have more than 2 at one time.
It is much more important for women and menopause to eat a high fat moderate protein diet. I eat almost 2 sticks of butter A-day with My hamburgers, bulletproof coffee and 90% dark chocolate.
Did they stop putting numbers on episodes? Also, before I have even started to watch this episode, satiety is indeed one of the most important thing when it comes to diet. And is one of the reasons why veganism for instance tend to fail - the food is simply not satiating enough. But of course, this goes for many other diets as well. Looking forward to watch this one!
I felt this presentation went too many directions and seemed to change directions. One size fits all seems to be accepted as dogma. The Zero Carb Icons are not as well as we think.
I've been trying to find a study I read about where they fed goats feed that was missing one nutrient and the goats continued to eat the feed until they were grossly fat. When they repleted the feed with the missing nutrients, the goats went back to eating just what they needed and didn't stay fat. Does anyone know where this study might be found?
@@dianabenjamin7837 I actually contacted Fred Provenza and he told me he doesn't know about this particular study. His research is very similar though.
I'm in Spain now where ham is just delicious. I enjoyed 200gr of this delicious ham and it turned out to be even very fulfilling/satiating. Today I bought another 200gr and I google: what's happen if I have ham every day? The answer was: you are going to dye earlier!!!!! I don't believe so although ham contains lots of salt but either the good Parma ham or the Spanish pata negra are healthier in my opinion. What do you think about ham?
Naturally skinny people tend to forget that the body can make glucose from protein whenever the hell it feels like it (gluconeogenesis; this was the key for me, and why intermitting fasting on a low-fat diet didn't work -- if I didn't have fat in my stomach, my body would eat my muscle to make glucose). So, dropping the protein and upping the fat (even if net calories increases) can be a winning combo, especially for dinner. Those of us on keto are after a lower insulin response throughout the day, so gluconeogenesis is a considerable enemy. You can feel full and still have this happening after that chicken breast. This is a great video, really good discussion. Thanks!
I love how the interviewer INSTANTLY recognized statements that would cause questions. Every time I was like woooa what’s that mean? The doc was right on him to clarify in such a Respectful way.
I love the idea of eating more high fiber foods, and I love sweet potatoes, but I am type 2 Diabetic and not on medicine, so should I do just the standard keto diet and just add more low carb vegetables for satiety? I do have gut issues now because of taking a ciprofloxacin antibiotic for an inflamed diverticulum.
If you are working to reverse diabetes, you may find you need to keep your carbs lower, regardless of the overall satiety score of your meals. www.dietdoctor.com/diabetes
Yes!! Here in Japan they say, “Hara Hachi Bu”. It means to eat until you’re 80% full. We need something similar in America, to give people something to strive for.
Great to see Dr Ted Neiman on the show again! Thanks for another great podcast episode! I just wanted to mention that I eat a high satiety/calorically dilute WOE with plenty of lean protein, and I do so with morning OMAD and with a higher carb/low-fat protocol. I lost 8% of my body weight and got down to 16% body fat in 2mo eating this way. But I'm very metabolically flexible (from being low-carb/keto and fasting for last 1.5years) so I can fill up on lean protein and complex carbs (beans, veggies, etc) and, even though I burn off the carbs pretty quickly, my fat metabolism kicks in and I can fast for 23h til my next meal. So low fat and carbs DOESN'T automatically mean you'll be hungry all the time and have to eat every few hours, and it definitely doesn't cause weight gain - quite the opposite!
I find that by questioning people MOST do not understand what low carb veges are. They eat processed foods with a "keto" label and wonder why they dont see any changes.
I am a year out from Gastric Bypass. The surgery is not just about restrictions but how it can be used as a tool to change a person's tastes. I've completely changed how I eat, which has led me to shed 130lbs and be 20lbs smaller than I was as a teenager. I do not crave crappy foods. I will occasionally have some of a frozen pizza, but I eat whole foods. Meat, fish, cheese, eggs, veggies, and nuts. Not only am I satiated, but I consume enough protein, calcium, iron, dietary fiber, and other vitamins and nutrients, which has contributed to not just being skinner but my overall physical and mental health.
I think key is getting protein percentage up and that’s what most people need to do to … I’ve tried every diet and no one ever said prioritize protein above all .. I was just adjusting carbs and fat and couldn’t figure out why nothing worked
I don't believe the body experiences satiety from a huge junk food meal. The stomach might distend and even be painful but the body is still starving for nutrients and it knows it. Definitions of words matter. And fat and protein (bacon) are very high satiety foods in my experience, but of course I'm defining satiety as my body being happy it has nutrients and knows it can go for a while without eating again and perform what it needs to do.
I personally couldn’t eat enough on carnivore to get enough protein in and was eating too much fat … couldn’t sleep at night and couldn’t hold onto electrolytes even with supplements and felt bad … lost some on keto but could never get past a certain point .. I think middle of road is much easier to maintain
28:30 min in. The point isn’t that the low carb group’s calories weren’t going down. The point is that the high carb group lost weight and ate less. Something low carb proponents tend to deny.
I really like this podcast. Factual and not sensational based on whatever food is demonized next. I hope the break doesn't last too long. Always a good interview of expert guests.
So why not eliminate fibre completely and just eat fat and protein? Fibre is non digestible and offers nothing as far as energy is concerned. If you can feel completely satiated with fat and protein....why include fibre at all?
The worst diet for satiety "if that how it's spelled" I think would be apples and lettuce. Basically salad. You'd have to eat until it's coming back out of your neck, and still you'll be hungry.
I’m not sure about the idea of meat has 0 GI. I tried eating more meat and my blood sugar was high always over 110. When I eat more fat my BG went down. I felt more satiated and eat less and sleep better. Fat helps lower cortisol .
Calories are not "make believe". THe body is going to try to store or burn whatever you eat, so they are going to matter. BUT. If you eat less often and more wisely (low carb) you are going to be less hungry and so your net cals will be lower.
Dr. Naiman was my doctor for about 12 years before I moved. I highly recommend him for anyone in the Seattle metro area. Wish I had a doctor where I live that understands keto diets.
I’m in a weight losing phase doing 20:4 eating high protein low fat so I can burn fat. But I keep hearing I need to eat 1gm protein per 1lb. But I’m not that hungry. I’d have to force myself to eat that much. Yesterday I ate 70gms of Turkey meat at 3pm, then chicken and broccoli at 6, then 2 cups non fat Greek yogurt with two scoops of whey for 100gms. It was difficult and I felt like I overate. I’ve noticed since adding the whey right after dinner I haven’t been losing weight. But it’s zero sugar low cal whey with nonfat Greek yogurt. Do I need to eat this much protein on a losing weight phase.
I agree. You never hear these high protein influencers talk about the challenge of getting so much protein. According to their recommendation, I should getting 120 gr per day. No way I could eat that much 🤢. It's a struggle to get there at 3 meals per day. It will never happen at 2 meals or OMAD.
Ted. You are amazing. Also the third person I came by on my health mining jounrney. I do not see any specific benefit in having fiber. My microbes in the gut go crazy if I add fiber. Just eat more meat on that side dish. Ok. Maybe it is not so easy. Let us say satiety, being hormonal sighnaling, is achieved at a certain point when eating. Now by defenition I can not stuff more meat in my gut. Will I see any benefit eating more salad or sweet potato when I am already full and satiated? No! If I eat glucose or fructose, I will loose my satiety factor and seek more energy on that meal. Fiber or glucose axis? This is carnivore to me if I exclude the whole axis. It is more beneficial not to over eat and simply put oneself on a "eat no more"- mode. Not eating that last thing. Remember that final mint in Monty Phyton meaning of life (bucket scene after the dicky song....): ruclips.net/video/GxRnenQYG7I/видео.html Finaly I wonder: Why fasting seems more difficult to initiate on a carnivore diet. It is doable but almost non of known veteran carnivores do longer fasts. Are those on a high energy ketogenic diets loosing that extra energy from their mitochondrion only by loger fasts and those on a carnivore lifestyle do not need to do so since they were in a less energetic state from the start? I see many hypercarnivores focus on muscle hypertrophia aka resistance training.
Very interesting podcast to bring some focus on satiety when trying to achieve one’s body composition goals etc. What is not mentioned and maybe bcos it’s not related to satiety and controlling weight is the risks of LDLc and what food groups bring this up. If indeed high LDLc brings higher CVD risk then surely approaching weight loss by having higher meat intake is just potentially trading one evil for another. I’m not against meat but it’s seems the research to high meat diets points to elevated LDLc and high LDLc points to higher CVD, just saying 🤷
Thank you for this interview. Most of the ideas are 100% consistent with my experience. Low carb works for me only if I avoid cheese, bacon, nuts, and jerky. If I include those, I will gain weight even with nearly zero carbs. Otoh, I've lost lots of weight easily on a nearly potato-only diet (adding a couple eggs per day as a form of protein "insurance"). This is as you might expect. Cheese, bacon, nuts, and jerky have a lot of fat with little water content left in them (the fat-water dimension). Potatoes, on the other hand, are high in carb, but also in water and fiber (the carb-fiber dimension), and have more protein than most people realize. I also notice that I can (barely) get away with eating fries, but not chips. Relative to a plain baked potato, fries have less water and more fat. So my weight loss slows to a crawl when I include them. But chips have way less water and way more fat, which turns potatoes from a super-food into one of the worst forms of junk food.
On a side note, I'm wondering if it would be better to talk about "satiety *hours* per calorie" instead of "satiety/calorie". That would allow you to distinguish between broccoli (high *short-term* satiety & low *long-term* satiety) from potatoes (lower *short-term* satiety, but higher *long-term* satiety) with a single metric.
Was listening to this episode and the previous one on Apple podcasts and it kept breaking up. It wasn’t buffering as I had no problems with other podcasts. Thankfully found this on RUclips to finish listening to this interesting podcast.
I went from eating total junk for breakfast to packets of oatmeal then to steel cut oatmeal with organic peanut butter and a little honey. It keeps me satisfied for hours, “regular” and I love eating it daily for breakfast. I now use Stevia in the place sugar. Not perfect, but better. I have found that diced grilled chicken and mixed vegetables are easy to eat daily for lunch. It works for me. Raw almonds are a great snack. And now? Dinner is my next nutritional project.
good stuff guys! I loved how you unpacked the various levers that contribute to satiety and emphasised the importance of starting from where you are and moving incrementally and sustainable in the direction you want to go.
Thank you, Diet Doctor, for this life changing channel...looking forward to your future episodes!
Some people need more fat for mental health and hormones. Some people need a little less. I was eating more fatty protein and I still needed some added fat. I have a very active job though. Everyone needs to figure out what works for them personally.
Dr Ted makes sense. He calls himself Diet Religion Agnostic. I like that term. We are all unique and must find what works for us. The concept of Satiety per calorie is easy for me to get my head around and makes making food choices much easier. Thanks for the great info. The Diet Doctor app has a satiety per calorie calculator, making figuring out the values simple.
I found this info very confusing. How about us carb addicts?
Impressive
I followed Ted for a long time but then he went off the rails started saying carbs were not the problem. He’s lost his way
Fiber carbs are not the problem....its refined carbs..
"Satiety refers to the feelings of fullness between meals, whereas satiation reflects feelings of fullness during ingestion of a meal, acting as a terminating factor."
What a fantastic podcast! This gentleman is so clear and concise as he explains the concepts behind calorie density, satiety etc. This was a great one!
Bones I have to pick with Doc Naiman:
1)He treats carbs and fats as the same thing. Both are "energy". The effect on metabolism and blood sugar is ignored.
2)He conflates fats and oils. 50 grams of ribeye fat =/= 50 grams of canola oil. Seed oils are inflammatory.
3)He is still stuck on this silly idea that fiber contributes to satiety. Feeling physically stuffed and bloated =/= felling satiated.
1) are you trying to suggest you can't get fat from eating fat?
@@hurcorh Did I say that? No. Just saying that not all "energy" is created equal. Naiman's model is pointing in the right general direction (I'm a carnivore BTW) but it is just rather simplistic, IMO.
@@hurcorh Actually, if you eat fat in the absence of carbs then you can't get fat, unless you're force-feeding yourself an unreasonable amount. That's because there's no signal (high insulin) for the liver to take out excess glucose from the blood and adipose cells to store fat because that will only happen if carbs are eaten. If you eat more fat than you need, some of the excess fat will be "burned off" with a raised metabolism and the rest dumped back into the gut in the bile. But it won't go into fat storage - if (and only if) you don't eat carbs as well.
#3. Most people struggle to eat 150 gr of protein per day. I struggle to get to 100 gr.
So if I eat eggs I should just eat them alone without bread, potatoes or any carb? Same with meat? @ekondigg6751
Satiety is important but I don’t see myself following all the technicalities that Dr. Naiman mentioned. If this was the first lecture I heard on Keto, I would still be on the SAD diet; searching. The topic needs to be simple! As a T2 diabetic, lowering carbs (Glucose to Sugar) made so much more sense. In my simple mind each carb became a teaspoon of sugar! Why would I NOT lower carbs to improve my diabetes? Went from a 6.9 A1C to a 5.4 A1C within 3 months! WOW! 😮 I relied on a lot of YT Keto vids and the Carb Manager App to guide me thru it all. I soon realized I could succeed at a 50g cap. Now I’m at a 40g cap. Avoiding fast foods, breads, pastas, potatoes and rice were the first to go. Lost weight fast. Down 50 lbs since end of May. Again-WOW! 😮 It didn’t hurt one bit; no Keto flu, cravings, etc. I was and am “satiated” on eggs and all meats. Eventually I listened to my stomach and easily moved from 3 to 2 meals a day; mostly noon and dinner. “KISS” is the key to success, 👌
Although, I’m not strict Keto (
Sugar isn’t the cause of diabetes
The crazy thing is that if I primarily eat meat, cheese, fish and eggs, I have to force myself to eat more so that I don't lose too much weight. I am doing this because I am lifting weights again and I hate to have all that efforts go to waste because of insufficient calories. BTW, I very seldom feel hungry now. I used to have to do breathing exercises to eliminate the hunger, these days there really isn't much hunger to eliminate. Disclosure: I am an omnivore during lunch, and close to carnivore for breakfast and dinner. I try to have a feeding window of less than 8 hours.
I’ll try your approach
@@mshklh2099 In my opinion, the most significant part of my health regiment is fixing my circadian rhyme. Search RUclips for content from Satchin Panda. I think he was a guest on this channel in the recent past. As for the satiety of animal protein and fats there are so much content on this channel and others.
@@watcherworld5873 I second the recommendation of Dr. Satchin Panda and our circadian rhythm. TRE is absolutely part of my plan.
What breathing exercises did you do? Never heard of them...
@@watcherworld5873 True! Mine hella needs to be fixed man
Low carb has definitely helped me with satiety. When I was a wholegrain vegetarian I had no satiety whatsoever. It was impossible for me to have a slice or two of even very high wholegrain bread . No the whole loaf would go in one . Oats were terrible . They made me more hungry than alcohol and there are lots of forums , particularly for diabetics , where people query why they are advised to eat oats for satiety and for good blood sugars when it actually spikes their bloods and makes them hungry . I was lucky enough to have friends from the Indian subcontinent and they used to serve me delicious dhal's ( lentils ) and various flat breads, and I literally had no satiety with them whatsoever. Of course all my friends were type 2 and tragically over the years have died from diabetic complications.
I recall an owner of Italian restaurant who had the pleasure of serving the great Pavarotti. He said that on his seventh plate of pasta Pavarotti called him over and he thought finally Pavarotti was full . No Pavarotti said ' please can you bring me more sauce please ' .
Insulin resistance is closely tied in with Leptin resistance and lowering my carbs definitely added my satiety.
I have the same issue with oats.
@@clairemichel1952 Thanks for your comment and for reading my lengthy tome 🙂.
Same for me , Bread will derail me for days . Oats leave me hungrier than before the meal .
I can eat 100 carbs a day of low GI veg with lots of protein and lower fat and feel amazing, add a piece of bread and the whole loaf will follow.
@@happynessadict Thanks for your comment. For years I tried to get in top of my apparently gluttony - particularly regarding bread , but never succeeded until I cut it out . I am still on my own low carb journey but the problem I had with satiety has been reduced by 75 per cent I would say .
Sometimes I hit the ( non carb ! ) sweet spot and forget to eat or I might think ' crikey I haven't thought about food for hours ' . That was unthinkable for most of my life !
It's amazing how some morbidly obese people even survive for as long as some do. I was diagnosed with type 2 diabetes in 1998 and I was not even 200 pounds. That's why some of us diabetics don't like the people who make it sound like all type 2 diabetics got it because of eating poorly and excessively and becoming obese. Many type 2 diabetics never became seriously overweight. And many seriously overweight people don't have diabetes. Yet many people continue to say it's mostly lifestyle versus genetics when that's almost the complete opposite of the truth.
This discussion ignores the incredible addictiveness of carbohydrates which is the route cause for many people struggling with weight control. Also fat is highly satiating and in my experience more so than protein which would give it a satiety to calorie ratio about the same as protein. Eating foods high in both carbs and fat is the main problem and the worst possible choice. The discussion around calories ignores the importance of changes in metabolic rate (beyond that due to changes in body size), the thermic effect of foods, the varying impact of foods on the complex hormonal control of satiety (mostly revolving around minimizing insulin), and the fact that "calories" can simply be excreted as part of feces (e.g., excess fat consumption can be under absorbed and discharged from the bowels). Also ignored are the important and many health benefits of being in ketosis, including dramatic reduction in inflammation and reduction of insulin resistance. The serious issue concerning the damaging effect on human health of the numerous anti-nutrients found in plants (i.e., phytates, tannins, lectins, oxalates, etc., etc.) has been left out of the discussion. Equating carbs to fat and treating them as "energy" to be balanced against protein, I find to be an incomplete model for achieving weight control and optimal human health.
A great summary of very good points and very concise. I have pasted your comment to my desktop so that I won't forget them. Thanks so much.
I think what’s even more addictive is carbs/fat combos. Is a baked potato no additives addictive or French fries?
@@kathya1956yeah that is Randle cycle. There is no shut off mechanism for carbs and you mix in fat it’s super palatable. Sprinkle in a ratio of salt and they use the term Bliss Point. The only bliss is the pocket books of large corporations that make this addictive food. Think Doritos and such.
It's always good to get other points of view and discuss them. But I found Ted talking as if we were turning the clock back, with mentions of macros, calories, eating fewer doughnuts, or at least lower calorie versions(!) I'll have to respectfully disagree with him. When starting keto around 5 years ago, after about 2 months I found I wasn't hungry in the morning so just stopped eating breakfast, even though I had done that all my life. Nobody told me to, I just didn't feel like it anymore. Sometimes only have one meal in a day. That's not just my experience. The satiety comes with keto. Talking about macros, calories and especially doughnuts is going to be confusing for many, and certainly not helpful.
I'm surprised how far I had to scroll to find a comment I agreed with. I was frustrated listening to him, as someone who has struggled with weight my entire life, I didn't find that what he was saying was true for me.sounded more like what I've been told my entire life. Calories in, calories out. Lots of us are proving that wrong.
I read one of his articles in Diet Doctor and it reinforced my impression that he's a full step behind the curve. Insulin resistance, hyperinsulinemia, the metabolic system - these are core lessons for anyone wanting to understand how poor diet impacts health and for identifying effective ways to address it sustainably.
Satiety comes from getting the proper amounts of
nutrients. Both macro and micro nutrients.
But I can eat halthy all day long and then make one mistake w some junkfood and all the hunger hormones are thrown off and I want lo eat more and more ice cream or cookies, etc. Doesnt matter if I had a good level of satiety. Tv is definitely a problem because I get bored and want to munch. Refined carbs are super addictive amd have a ...momentum factor , meaning they make you want more...and the brain remembers or keeps track of it all. Cant have it in the house. Since I was young, I wondered why I could feel full after a meal but always had room for desserts.
Dr. Ted Naiman says a man will eat until he hits his protein satiety. But I eat whatever my wife makes. No questions asked. No arguments. Period 🤪
Brilliant podcast 👍
What does your wife make? She like carbs?
@@kostar500 she loves carbs
That's the same thing my husband eats😂 You're a wise man.
That’s right!^_^
腹八分(はらはちぶん) Hara hachi bun means eating until you feel 80% full.
Viewing from Japan and bought Ted’s book. Eggs satiate super well!
I think Ted's message would be better received if it he just quits using the word "calorie" altogether. It's food quality, not quantity that matters most.
Just a reminder that being in ketosis is incredibly satiating
So is eating a pound of potatoes a day like I do… I also eat a pound of ground beef a day… making these my two staple foods has allowed me to go from 245lbs to 163lbs at 6’3” in height at age 52 with very minimal exercise.
@@JWB671 I'm sure if I ate both a pound of meat and a pound of potato (roughly 3 small potatoes) I could still be in ketosis for a good part of 24 hours each day. Obviously I'd eat them all as a meal.. or as two meals somewhat close together.
One pound of potato is a lot more than 3 small ones… I also eat 100 grams of uncooked rice and 150g of carrots plus other fibrous carbs plus 350g chicken breast and 3 eggs and a whole avocado…. 2400/2500 calories
@@JWB671 All whole foods! Awesome
@@AzaleaBee yep haven’t cheated since feb 2020, 3 meals a day, 5/6 hours apart, zero snacks… Very good satiety.
I can’t believe it. You are the best show on the internet. Please come back!
The swedish term is "mätt". Pronounced like met in metal. Comfortably full sounds right or like not hungry stated earlier. When the term "proppmätt" is like explodingly full 😄
I really, really hope you are NOT going all in on the high protein, body composition diet. The food required sound dreadful. People who need help with their health will NOT be doing 20 minutes of sprints FFS.
Agree. I'm 62, female and overweight. I'm not doing HIIT training. Not everyone is a young, fit man.
We can throw tiny rocks at the carnivores, but a good steak probably has the best balance between short term and long term satiety. Lack of constipation with a high protein diet is a good indicator that that the fat balance is correct.
You absolutely don't get or achieve the same level of satiety from a Vegan or plant based diet vs Carnivore or animal based protein and fat, it's the actual fat from the animals that helps trigger the fullness, and you can't replicate that with a highly processed vegan/plant based diet because those foods are missing the nutrient dense calories that ultimately provide the satiety.
For me, the worst diet for satiety is a low fat diet. I’ve been on low fat diets many, many times. Staring at a huge bowl of salad with bone dry chicken and no dressing and thinking, when I eat this I will feel physically full but not satisfied. Fat is the only food that provides me with the feeling of satisfaction.
I think this is what's happening to me. I eat only lean protein and I still think about food all day long. Something primal tells me I am not properly nourished
Thanks for another video with Dr. Ted!
This guy is a genius
I’m at that plateau you mentioned, so I’m increasing my protein and lowering fat while keeping carbs low, under ~10 gm/day. Being a data geek I’m definitely buying the book.
Amazing podcast! I love Naiman and have heard many of his podcasts but he was on fire in this one.
Please confirm spelling and pronunciation for the Swedish term for replete/satiated. 🙏 Is the Swedish word, perhaps, ‘mätt’?🤔
Amazingly a lot of meat eaten as it comes off the animal has a really wonderful ratios of fat and protein that seem to work very well to reach satiate. Fiber is a wild card that certainly gains satiate and if you want to eat it would help.
For me if I do not eat enough of any kind of protein each day I will have cravings and want to snack.
Doctors who do not fully understand how neurotransmitters control our hunger and cravings will never fully embrace Carnivore.
The same 70 year old advice: “Eat less and exercise more” WILL NOT work.
Yeah it works for some but most can't keep it up
What about drinks? Next time you have Ted on please discuss drinks, including alcoholic drinks (wine, beer, spirits, mixers), and sofas, juices and shakes. Is it correct that most drinks sneak past the body’s satiety feedback loop. You can be full from the meal but easily find room for drinks. Then there’s the disinhibition and anti nutrient from methane. These factors need to be discussed as well. Thanks for a great session Brett and Ted.
I'm Irish German and was a heavy beer drinker when I was younger and still taking my health for granted. I became overweight and got diagnosed with type 2 diabetes at 33. I never even went over 200 pounds in my life and got the lousy disease relatively young. It took me a long time to get smart and finally give it up for good or at least 99%. I guess I did drink a little during the last Superbowl since the Cincinnati Bengals made it there and I'm in Cincinnati. I never knew many people who really liked beer or any other alcoholic beverage who followed the advice to never have more than 2 at one time.
Never drink calories
It is much more important for women and menopause to eat a high fat moderate protein diet. I eat almost 2 sticks of butter A-day with My hamburgers, bulletproof coffee and 90% dark chocolate.
I honestly don't understand how someone can just eat sticks of butter.
What kind of benefits have you experienced eating that way?
Protein and fat are essential.
Did they stop putting numbers on episodes? Also, before I have even started to watch this episode, satiety is indeed one of the most important thing when it comes to diet. And is one of the reasons why veganism for instance tend to fail - the food is simply not satiating enough. But of course, this goes for many other diets as well. Looking forward to watch this one!
I felt this presentation went too many directions and seemed to change directions.
One size fits all seems to be accepted as dogma.
The Zero Carb Icons are not as well as we think.
I've been trying to find a study I read about where
they fed goats feed that was missing one nutrient
and the goats continued to eat the feed until they
were grossly fat. When they repleted the feed with
the missing nutrients, the goats went back to eating
just what they needed and didn't stay fat. Does
anyone know where this study might be found?
Wow that’s one heck of an experiment😮
Yes please, find that study!🙏
@@1timbarrett Wish I could.
I think the guy who did that or talks about it is called something like Fred provenance and it was sheep not goats.
@@dianabenjamin7837 I actually contacted Fred Provenza and he told me he doesn't know about this particular study. His research is very similar though.
i can't eat lean animal proteins very low satiety for me. I eat the fats that come along and roasted my veggies in health fats
he is really the best there is ... well both of you are . Thank you for all of the education and put very simply.
I'm in Spain now where ham is just delicious. I enjoyed 200gr of this delicious ham and it turned out to be even very fulfilling/satiating.
Today I bought another 200gr and I google: what's happen if I have ham every day? The answer was: you are going to dye earlier!!!!! I don't believe so although ham contains lots of salt but either the good Parma ham or the Spanish pata negra are healthier in my opinion. What do you think about ham?
Naturally skinny people tend to forget that the body can make glucose from protein whenever the hell it feels like it (gluconeogenesis; this was the key for me, and why intermitting fasting on a low-fat diet didn't work -- if I didn't have fat in my stomach, my body would eat my muscle to make glucose). So, dropping the protein and upping the fat (even if net calories increases) can be a winning combo, especially for dinner. Those of us on keto are after a lower insulin response throughout the day, so gluconeogenesis is a considerable enemy. You can feel full and still have this happening after that chicken breast.
This is a great video, really good discussion. Thanks!
I love how the interviewer INSTANTLY recognized statements that would cause questions. Every time I was like woooa what’s that mean? The doc was right on him to clarify in such a Respectful way.
I’d love to hear Dr.Berry & The Carb Addiction Doc’s opinion on this…
I know, me too! I think their heads would spin every time they heard the term "low fat"
A keto diet with lot's of fat increases my blood sugar.
I love the idea of eating more high fiber foods, and I love sweet potatoes, but I am type 2 Diabetic and not on medicine, so should I do just the standard keto diet and just add more low carb vegetables for satiety? I do have gut issues now because of taking a ciprofloxacin antibiotic for an inflamed diverticulum.
If you are working to reverse diabetes, you may find you need to keep your carbs lower, regardless of the overall satiety score of your meals.
www.dietdoctor.com/diabetes
Excellent podcast, I love Dr. Naiman!
Yes!! Here in Japan they say, “Hara Hachi Bu”. It means to eat until you’re 80% full. We need something similar in America, to give people something to strive for.
i think fat is very satisfying and never satisfied with watermelon just cravings and glucose would be very high
High Satiety- wasn't that a movie with Grace Kelly and Bing Crosby?
😂
Great to see Dr Ted Neiman on the show again! Thanks for another great podcast episode! I just wanted to mention that I eat a high satiety/calorically dilute WOE with plenty of lean protein, and I do so with morning OMAD and with a higher carb/low-fat protocol. I lost 8% of my body weight and got down to 16% body fat in 2mo eating this way. But I'm very metabolically flexible (from being low-carb/keto and fasting for last 1.5years) so I can fill up on lean protein and complex carbs (beans, veggies, etc) and, even though I burn off the carbs pretty quickly, my fat metabolism kicks in and I can fast for 23h til my next meal. So low fat and carbs DOESN'T automatically mean you'll be hungry all the time and have to eat every few hours, and it definitely doesn't cause weight gain - quite the opposite!
I find that by questioning people MOST do not understand what low carb veges are. They eat processed foods with a "keto" label and wonder why they dont see any changes.
In English we call it ‘replete’
I am a year out from Gastric Bypass. The surgery is not just about restrictions but how it can be used as a tool to change a person's tastes. I've completely changed how I eat, which has led me to shed 130lbs and be 20lbs smaller than I was as a teenager. I do not crave crappy foods. I will occasionally have some of a frozen pizza, but I eat whole foods. Meat, fish, cheese, eggs, veggies, and nuts. Not only am I satiated, but I consume enough protein, calcium, iron, dietary fiber, and other vitamins and nutrients, which has contributed to not just being skinner but my overall physical and mental health.
Excellent info. I add romaine lettuce 🥬 daily w/ no sugar/no seed oil dressing. cuts up meat 🥩 & seems to help.
Thank you ❤️
Can't wait to see what's coming. Thank you as always ❤️!!!
I think key is getting protein percentage up and that’s what most people need to do to … I’ve tried every diet and no one ever said prioritize protein above all .. I was just adjusting carbs and fat and couldn’t figure out why nothing worked
I don't believe the body experiences satiety from a huge junk food meal. The stomach might distend and even be painful but the body is still starving for nutrients and it knows it. Definitions of words matter. And fat and protein (bacon) are very high satiety foods in my experience, but of course I'm defining satiety as my body being happy it has nutrients and knows it can go for a while without eating again and perform what it needs to do.
I personally couldn’t eat enough on carnivore to get enough protein in and was eating too much fat … couldn’t sleep at night and couldn’t hold onto electrolytes even with supplements and felt bad … lost some on keto but could never get past a certain point .. I think middle of road is much easier to maintain
High-density energy = low satiety per calorie seems counterintuitive but the way Dr. Naiman explains it makes sense.
It´s called "mätt" in Swedish :) But you ar doing good! Thank you for a great show!
28:30 min in. The point isn’t that the low carb group’s calories weren’t going down. The point is that the high carb group lost weight and ate less. Something low carb proponents tend to deny.
I realised that protein increases my appetite if I eat a moderate amount. Then if I eat more, I am satiated, but I feel heavy and slow.
I really like this podcast. Factual and not sensational based on whatever food is demonized next. I hope the break doesn't last too long. Always a good interview of expert guests.
Where can I buy Ted's book? I can get the kindle version but I'd like to buy a hard copy. I can't find it .
Hi! You should be able to find it at his website tednaiman.com
Junk food is no accident. Food chemists work hard to make it addictive. #BlissPoint
Dr Ken Berry uses the phrase "comfortably stuffed".
I'm waiting for discussion on fat adaptation I thought that was the main point that neutralizes waves of hunger and gives more stability
Fascinating. Something I am willing to try.
The thing is many of us eat out of habit not hunger!
20,000 steps per day in Okinawa? wow
Your headphones missed your ear bro 😂😂😂
Skinless chicken breast? Do I look like a joke to you?
Some experts are saying fibre is completely useless in a proper diet.
So why not eliminate fibre completely and just eat fat and protein? Fibre is non digestible and offers nothing as far as energy is concerned. If you can feel completely satiated with fat and protein....why include fibre at all?
Ha..Bret is taking him to task here. Fibre is useless.
Yeah totally boring but if i ate a salad, its ok
@@seanfrank4158 you don't need it
LOVE THIS INFO!!
The worst diet for satiety "if that how it's spelled" I think would be apples and lettuce. Basically salad. You'd have to eat until it's coming back out of your neck, and still you'll be hungry.
thank you!
This is truth for me. Binge eating disorder to No thanks I'm good. Down 100lbs
I’m not sure about the idea of meat has 0 GI. I tried eating more meat and my blood sugar was high always over 110. When I eat more fat my BG went down. I felt more satiated and eat less and sleep better. Fat helps lower cortisol .
Calories are not "make believe". THe body is going to try to store or burn whatever you eat, so they are going to matter. BUT. If you eat less often and more wisely (low carb) you are going to be less hungry and so your net cals will be lower.
Best guest ever!
I'm sorry but carnivore is meat and the associated fat, the most energy dense. Hello fat!
Dr. Naiman was my doctor for about 12 years before I moved. I highly recommend him for anyone in the Seattle metro area. Wish I had a doctor where I live that understands keto diets.
Excellent
Mätt in swedish is probably equal to ”not hungry”.
Just cannot get enough of Dr. Naiman's wisdom!
I’m in a weight losing phase doing 20:4 eating high protein low fat so I can burn fat. But I keep hearing I need to eat 1gm protein per 1lb. But I’m not that hungry. I’d have to force myself to eat that much. Yesterday I ate 70gms of Turkey meat at 3pm, then chicken and broccoli at 6, then 2 cups non fat Greek yogurt with two scoops of whey for 100gms. It was difficult and I felt like I overate. I’ve noticed since adding the whey right after dinner I haven’t been losing weight. But it’s zero sugar low cal whey with nonfat Greek yogurt. Do I need to eat this much protein on a losing weight phase.
I agree. You never hear these high protein influencers talk about the challenge of getting so much protein. According to their recommendation, I should getting 120 gr per day. No way I could eat that much 🤢. It's a struggle to get there at 3 meals per day. It will never happen at 2 meals or OMAD.
Ted. You are amazing. Also the third person I came by on my health mining jounrney.
I do not see any specific benefit in having fiber. My microbes in the gut go crazy if I add fiber. Just eat more meat on that side dish. Ok. Maybe it is not so easy. Let us say satiety, being hormonal sighnaling, is achieved at a certain point when eating. Now by defenition I can not stuff more meat in my gut.
Will I see any benefit eating more salad or sweet potato when I am already full and satiated? No!
If I eat glucose or fructose, I will loose my satiety factor and seek more energy on that meal. Fiber or glucose axis? This is carnivore to me if I exclude the whole axis. It is more beneficial not to over eat and simply put oneself on a "eat no more"- mode. Not eating that last thing.
Remember that final mint in Monty Phyton meaning of life (bucket scene after the dicky song....):
ruclips.net/video/GxRnenQYG7I/видео.html
Finaly I wonder: Why fasting seems more difficult to initiate on a carnivore diet. It is doable but almost non of known veteran carnivores do longer fasts. Are those on a high energy ketogenic diets loosing that extra energy from their mitochondrion only by loger fasts and those on a carnivore lifestyle do not need to do so since they were in a less energetic state from the start? I see many hypercarnivores focus on muscle hypertrophia aka resistance training.
Hmmm we don’t use the “c” word around here.
Great talk, thanks!
Hi Alan! Glad you enjoyed it :)
Question, if you are overweight why would you need to eat more fat on a keto diet? Wouldn't your body have enough fat to suffice?
You may find this helpful!
www.dietdoctor.com/low-carb/how-it-works
Very interesting podcast to bring some focus on satiety when trying to achieve one’s body composition goals etc. What is not mentioned and maybe bcos it’s not related to satiety and controlling weight is the risks of LDLc and what food groups bring this up. If indeed high LDLc brings higher CVD risk then surely approaching weight loss by having higher meat intake is just potentially trading one evil for another. I’m not against meat but it’s seems the research to high meat diets points to elevated LDLc and high LDLc points to higher CVD, just saying 🤷
Thank you. I love this pod cast!
Do a podcast on millets.
Thank you for this interview. Most of the ideas are 100% consistent with my experience.
Low carb works for me only if I avoid cheese, bacon, nuts, and jerky. If I include those, I will gain weight even with nearly zero carbs. Otoh, I've lost lots of weight easily on a nearly potato-only diet (adding a couple eggs per day as a form of protein "insurance"). This is as you might expect. Cheese, bacon, nuts, and jerky have a lot of fat with little water content left in them (the fat-water dimension). Potatoes, on the other hand, are high in carb, but also in water and fiber (the carb-fiber dimension), and have more protein than most people realize. I also notice that I can (barely) get away with eating fries, but not chips. Relative to a plain baked potato, fries have less water and more fat. So my weight loss slows to a crawl when I include them. But chips have way less water and way more fat, which turns potatoes from a super-food into one of the worst forms of junk food.
On a side note, I'm wondering if it would be better to talk about "satiety *hours* per calorie" instead of "satiety/calorie". That would allow you to distinguish between broccoli (high *short-term* satiety & low *long-term* satiety) from potatoes (lower *short-term* satiety, but higher *long-term* satiety) with a single metric.
If you had 5 kg to lose and struggled with hunger, would you choose low carb or potato diet
I've done both, and I'd do the potato diet.
@@livingsoilharvest can you elaborate as to why
Excellent podcast!
My Italian grandmother was a diet guru. She would tell me don’t be a “gavone”
I'm Italian but I don't know what gavone means...😊
@@robyroby1902
ill mannered you know somebody that eats too much
Please tell us what ‘gavone’ means🙏.
@@1timbarrett ill- Mannered ,
Boorish in this case somebody that eats too much
Where is the graphic/ picture you were talking about?
In the book! You have to buy it.
Was listening to this episode and the previous one on Apple podcasts and it kept breaking up. It wasn’t buffering as I had no problems with other podcasts. Thankfully found this on RUclips to finish listening to this interesting podcast.
I went from eating total junk for breakfast to packets of oatmeal then to steel cut oatmeal with organic peanut butter and a little honey. It keeps me satisfied for hours, “regular” and I love eating it daily for breakfast.
I now use Stevia in the place sugar. Not perfect, but better.
I have found that diced grilled chicken and mixed vegetables are easy to eat daily for lunch. It works for me.
Raw almonds are a great snack.
And now? Dinner is my next nutritional project.
He talks so fast and mumbles so much it was a waste of time to try to listen to.