Macronutrients refer to carbohydrates, fats, and protein. Moreover, because highly-processed foods are low in nutrients per calorie, simplistically restricting the quantity of these foods without changing the quality often leads us to failure in the long term.įor more details, check out our Satiety Index article. Processed foods do not provide the broad spectrum of nutrients we require to feel satiated. Our analysis showed us that we could stay satiated and maintain our calorie deficit by ensuring we pack more protein, vitamins, and minerals into our calorie budget. We wanted to understand how both the macronutrient and micronutrient profiles of the food we eat influence how much we eat. We analysed 125,761 days of data from 34,519 Nutrient Optimiser users to understand the behaviours of people who were able to successfully eat less. Thus, the quality of your food significantly influences the quantity of food you eat. We eat when we feel hungry and stop when we feel full. So, in the long run, we all eat to satiety. However, tracking your food and having an estimate of your energy budget can help you move towards your objectives.īut the reality is, despite our efforts to track our food and limit our food intake, willpower is a limited resource. Your energy requirement is influenced by your weight, body fat levels, activity level, and other factors, individual and unique to YOU. But, at the same time, others consume too few calories to achieve optimal health and vitality. But today, with nearly unlimited access to cheap, tasty food, many people eat more than their bodies require and gain weight. You need enough energy for your body to survive and thrive. Prioritising foods and meals with a higher satiety value will make it easier for you to stick to your calorie budget.įor more information on the importance of getting adequate protein, see Protein for Weight Loss: How Much You Need and Why it Works. Our satiety analysis has shown that focusing on protein while dialling back your intake from carbs and fat will help you feel fuller during a calorie deficit and use your stored body fat over the long term. However, while energy is always conserved, there is more to it than simply restricting your calories.ĭifferent macronutrients impact satiety differently and whether you are satiated (or not) determines how much you eat (or don’t) over the long term. Most ‘diets’ simplistically focus on restricting calories. To identify which micronutrients you may need more of and which foods and meals contain your priority micros, check out our Free 7-Day Nutrient Clarity Challenge. While micronutrients do not provide energy, they are required to enable your body to effectively use the energy in your food. The food you eat also contains micronutrients like vitamins and minerals. Conversely, you require more energy from your diet if you want to gain weight. Reducing the amount of energy input from your food enables the excess energy stored in your body to be used for fuel. Note: Alcohol is not technically a macronutrient, but pure alcohol will provide 7 calories per gram. The food you eat contains macronutrients and micronutrients.
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