#02: Nutrition for Weight Loss & Satiety

Post Preview: Learn about four simple key principles for better nutrition that translates directly into improved weight loss, more muscle, and a healthy brain!

1. Choose Whole Foods over Processed Foods for Weight Loss

This should be a no brainer, right? Of course, everyone knows that a colorful salad trumps fast food for weight loss! But sometimes it’s important to understand why:

The concept that whole foods may have a different effect on metabolic rate compared to processed foods is often related to factors such as nutrient composition, fiber content, and the body's energy expenditure during digestion and absorption. Whole foods are typically less processed and contain a higher amount of fiber, vitamins, minerals, and other beneficial nutrients compared to highly processed foods that may contain added sugars, unhealthy fats, and fewer nutrients.

Fiber, for example, is known to have a thermogenic effect, meaning it requires more energy to digest and absorb compared to other nutrients. A higher fiber content in whole foods can lead to increased energy expenditure during digestion, potentially contributing to a slightly higher metabolic rate.

This 2010 study compared “whole food” to “processed food” sandwiches that were isoenergetic (or equal in calories & macronutrients like carbs, protein, & fat) and measured postprandial (after eating) energy expenditures. They found that the whole food group burned 19.9% calories from the meal while the processed food group burned only 10.7% while feeling equally satiated after. That’s almost double the calorie burn simply from eating non-processed foods! Which undoubtedly can help lead to a decrease in weight while still feeling full and satisfied.

I think of whole foods as a single ingredient and usually with minimal packaging: beef, blueberries, spinach, salmon, almonds, etc. while processed foods usually contain a laundry list of ingredients, are devoid of protein & fiber, and lack the nutrients needed for optimal health. Things like: chips, cookies, crackers, frozen meals & desserts, pre-made microwavable meals, and so on.

2. Prioritize Protein

Let’s stick with the satiety theme to illustrate the next point. Protein is one of 3 macronutrients, alongside carbohydrates and fats. It’s found in a variety of plant foods in varying concentrations, but is most abundantly found in animal-based foods like meats, eggs, cheese & milk. Plant sources high in protein include legumes like lentils & beans, nuts & seeds like almonds, chia or flax seeds, as well as some vegetables.

Protein has a nearly innumerable amount of functions in the human body but plainly put, a few of its roles are to build muscle and skin tissue, strengthen the immune system, support healthy hormone levels, repair injury or DNA damage, and act as an energy source.

It also greatly aids in weight loss through a few mechanisms highlighted by this 2008 review, such as:

1) Increased Satiety — protein will make you feel more full than carbs or fat, which helps reduce overall food and calorie intake.

2) Increased Thermogenesis — your body will utilize more energy to break down the components of protein, meaning more weight loss.

3) Increased Muscle Growth — higher protein intakes may provide an effect on muscle anabolism, which means more muscle and less body fat.

*Future Post: Look out for an upcoming post detailing the best protein-rich foods to support weight loss!*

3. Don’t Fear Fat

Fat as a whole has been demonized by the food and fitness industries for far too long — and the only reason is that it is calorically dense. There are 9 calories per gram of fat, versus 4 kcal/g for carbohydrates and protein. This has led people to believe eating fat will make you fat, which is the furthest from the truth! Calories consumed and burned definitely matter, but our bodies are complex machines with varying metabolic processes that prevent the equation from being 1:1 (that is, calories in vs. calories out).

Fat is incredibly important for nutrient absorption, brain & heart health, luscious skin & hair, and keeping you feeling satisfied after a meal. You can eat healthy fats by opting for non-processed sources from: fatty fish, beef, eggs, nuts, seeds, avocados, olive oil, and coconut oil.

Conversely, you’re likely to find oxidized (rancid) or trans-fats in a variety of processed foods usually with canola oil, corn oil, rapeseed oil, sunflower oil, and dozens more (more on the right dietary oils in the future!). These can contribute to inflammation that makes it more challenging to lose weight and feel optimal.

4. Add Instead of Taking Away

Often, diets under caloric restriction are touted as the only solution to lose weight, but many times this sets people up for short-term success without a sustainable plan for continued weight loss and muscle growth.

I prefer the approach, at least initially, of adding in healthy foods instead of removing unhealthy ones to help create better habits and fuel the body with key nutrients!

For example: add in 1 serving of vegetables per day until it becomes the norm. Or adding in a piece of fruit with a meal to satisfy your sweet tooth.

Wrapping It Up!

These principles may seem basic (and they’re certainly not flashy), but they form the foundation for how the majority of meals should be:

• Whole food, protein and fat-rich meals vs. processed, carb-heavy, frozen meals that only temporarily fill the hunger void.

Eating this way supports weight loss & muscle growth, but there is so much more to it in terms of heart & brain health — which will surely be covered in future posts!

Thanks for reading and take care!

Jared Hathaway