Diet and nutritionLosing weight without hunger — can you lose weight while eating until you’re full?
Sources: 13 · Article: 19 459 characters
Bracia Rodzeń recommends limiting carbohydrates and eating high-quality protein and fat until you’re full.
- Bracia Rodzeń links eating fewer carbohydrates with reduced appetite, and ketosis with burning fat from food and the body.
- Bracia Rodzeń advises not being afraid of good fats at first, then reducing added fat and considering 16 hours without food.
- Prof. David Ludwig proposes a different approach: eat until you’re full, choose whole foods, and don’t count calories.
- The approaches differ in carbohydrate intake: Bracia Rodzeń recommends restricting them sharply, while Prof. David Ludwig allows natural sources.
What the authors write
Bracia Rodzeń
Limiting carbohydrates to less than 50 g a day, often less than 20 g, is intended to lead to ketosis; protein and fat can be eaten until you’re full.
„By gradually reducing the amount of carbohydrates you eat, you increase your intake of high-quality protein and fat (until you’re full). This puts your body into a metabolic state called ketosis, in which fat from your diet and body is burned for energy.”Obniżając stopniowo ilość spożywanych węglowodanów, zwiększasz ilość wysokiej jakości białka i tłuszczu (do sytości). W wyniku takiego postępowania, wprowadzasz organizm w stan metaboliczny zwany ketozą, w którym tłuszcz pochodzący z diety i ciała jest spalany w celu uzyskania energii.
Bracia Rodzeń
Reducing carbohydrate intake is said to lessen hunger and speed up weight loss.
„The fewer carbohydrates you eat, the faster you’ll lose weight/recover and reduce your feeling of hunger.
After you eat carbohydrates, insulin levels in your blood rise significantly. Insulin is a hormone that signals the body to store energy. The more carbohydrates your food contains, the faster and more you’ll gain weight, develop insulin resistance and other metabolic diseases.”Im mniej węglowodanów, tym szybciej schudniesz/wyzdrowiejesz i zmniejszysz uczucie głodu.
Po spożyciu węglowodanów poziom insuliny we krwi znacznie wzrasta. Insulina to hormon, który daje sygnał do magazynowania. Im więcej węglowodanów w Twoich pokarmach, tym szybciej i bardziej przytyjesz, zachorujesz na insulinooporność i inne choroby metaboliczne.
Bracia Rodzeń
Bracia Rodzeń writes that ketosis suppresses appetite and that restricting carbohydrates lowers insulin.
„These are the facts: research has shown that being in ketosis suppresses appetite.
Why? Because by reducing the amount of carbohydrates you eat, you suppress your appetite, lower your insulin levels, and become a fat-burning machine. Don’t be surprised that this lifestyle is the most effective for healthy weight loss.”Takie są fakty, badania wykazały, że bycie w ketozie hamuje apetyt.
Dlaczego? A dlatego, że obniżając ilość spożywanych węglowodanów hamujesz apetyt, obniżasz poziom insuliny i stajesz się maszyną do spalania tkanki tłuszczowej. Niech nie dziwi Cię, że ten styl życia jest najskuteczniejszy, jeżeli chodzi o zdrowe odchudzanie.
Bracia Rodzeń
Bracia Rodzeń says that limiting net carbohydrates to less than 50 g a day, and especially to less than 20 g, helps achieve ketosis.
„There are many ways to enter nutritional ketosis safely and effectively:
reduce your daily carbohydrate intake,
add #healthyNOTeating16to8,
don’t be afraid of good-quality fat,
reduce your fat intake over time,
There are many ways to enter nutritional ketosis safely and effectively:
reduce your daily carbohydrate intake,
add #healthyNOTeating16to8,
don’t be afraid of good-quality fat,
reduce your fat intake over time,
There are many ways to enter nutritional ketosis safely and effectively:
reduce your daily net carbohydrate intake to less than 50 g. Cutting carbs to less than 20 g a day practically guarantees that you’ll achieve ketosis;
add #healthyNOTeating16to8 — 16 hours without food may help you enter ketosis faster.”Istnieje wiele sposobów bezpiecznego i skutecznego wejścia w ketozę żywieniową:
zmniejsz dzienne spożycie węglowodanów,
dołącz #zdroweNIEjedzenie16na8,
nie bój się dobrej jakości tłuszczu,
z czasem zmniejsz spożycie tłuszczu,
Istnieje wiele sposobów bezpiecznego i skutecznego wejścia w ketozę żywieniową:
zmniejsz dzienne spożycie węglowodanów,
dołącz #zdroweNIEjedzenie16na8,
nie bój się dobrej jakości tłuszczu,
z czasem zmniejsz spożycie tłuszczu,
Istnieje wiele sposobów bezpiecznego i skutecznego wejścia w ketozę żywieniową:
zmniejsz dzienne spożycie węglowodanów netto do mniej niż 50 g. Obniżając węgle poniżej 20 g dziennie, praktycznie gwarantuje osiągnięcie ketozy;
dołącz #zdroweNIEjedzenie16na8 - 16 godzin bez jedzenia może pomóc w szybszym wejściu w ketozę.
Bracia Rodzeń
Bracia Rodzeń recommends going 16 hours without food, for example by skipping breakfast or dinner, if a reduced appetite makes this easier.
„Cutting carbs to less than 20 g a day practically guarantees that you’ll achieve ketosis;
add #healthyNOTeating16to8 — 16 hours without food may help you enter ketosis faster. You can do this easily by simply skipping breakfast or dinner, which may feel very natural on a ketogenic diet because you’ll feel less hungry;
don’t be afraid of good-quality fat.”Obniżając węgle poniżej 20 g dziennie, praktycznie gwarantuje osiągnięcie ketozy;
dołącz #zdroweNIEjedzenie16na8 - 16 godzin bez jedzenia może pomóc w szybszym wejściu w ketozę. Można to łatwo zrobić, po prostu pomijając śniadanie lub kolację, co może wydawać się bardzo naturalne na diecie ketonowej, ponieważ będziesz odczuwać mniejszy apetyt;
nie bój się dobrej jakości tłuszczu.
Bracia Rodzeń
Bracia Rodzeń recommends reducing added fat over time so that the body burns its own stores.
„Although the main key is limiting carbohydrates, adding fat can help you switch to burning fat with less hunger, especially at first;
reduce your fat intake over time to ensure that your body burns its stored fat. This doesn’t mean you have to follow a low-fat diet, only that you don’t need to add extra fat;
start walking — it will help you reach the wonderful state of ketosis.”Chociaż głównym kluczem jest ograniczanie węglowodanów, dodanie tłuszczu może pomóc w przejściu na spalanie tłuszczuz mniejszym uczuciem głodu, szczególnie na początku;
z czasem zmniejsz spożycie tłuszczu, aby zapewnić spalanie zapasów tłuszczu w organizmie. Nie oznacza to, że trzeba stosować dietę niskotłuszczową, tylko tyle, że nie musisz dodawać dodatkowego tłuszczu;
zacznij spacerować, to pomoże osiągnąć cudowny stan ketozy.
Bracia Rodzeń
Bracia Rodzeń recommends walking as a way to help achieve ketosis.
„Although the main key is limiting carbohydrates, adding fat can help you switch to burning fat with less hunger, especially at first;
reduce your fat intake over time to ensure that your body burns its stored fat. This doesn’t mean you have to follow a low-fat diet, only that you don’t need to add extra fat;
start walking — it will help you reach the wonderful state of ketosis.”Chociaż głównym kluczem jest ograniczanie węglowodanów, dodanie tłuszczu może pomóc w przejściu na spalanie tłuszczuz mniejszym uczuciem głodu, szczególnie na początku;
z czasem zmniejsz spożycie tłuszczu, aby zapewnić spalanie zapasów tłuszczu w organizmie. Nie oznacza to, że trzeba stosować dietę niskotłuszczową, tylko tyle, że nie musisz dodawać dodatkowego tłuszczu;
zacznij spacerować, to pomoże osiągnąć cudowny stan ketozy.
Bracia Rodzeń
Bracia Rodzeń claims that a low-carbohydrate diet led to greater weight and body-fat loss than the diets it was compared with.
„One pill after another, treating only the symptoms and not the cause of the disease. Why is that???
A low-carbohydrate diet not only causes greater weight loss than the other diets it was compared with, but also leads to greater body-fat loss, especially when carbohydrates are limited to 50 grams a day:”Tabletka i kolejna tabletka, która leczy tylko objawy a nie przyczynę choroby. Dlaczego tak jest ???
Niska zawartość węglowodanów nie tylko powoduje większą utratę wagi niż inne porównane diety, ale także powoduje większą utratę tkanki tłuszczowej, zwłaszcza gdy węglowodany są ograniczone do 50 gramów dziennie:
Bracia Rodzeń
Bracia Rodzeń points out that physical activity alone is not enough for long-term weight loss without changing the way you eat.
„You can run Ironman races and work out 5 times a week, but if you don’t change the way you eat, you won’t lose weight in the long term. Of course, that’s no reason not to exercise. Exercise won’t make you lose weight, but it will improve your fitness and the function of your lungs, heart, and muscles.”Możesz biegać Ironmany i ćwiczyć 5x w tygodniu, ale jeżeli nie zmienisz stylu jedzenia, to nie schudniesz długoterminowo. Nie jest to oczywiście powód, żeby nie ćwiczyć. Ćwicząc nie schudniesz, ale poprawisz wydolność organizmu, funkcjonalność płuc, sercai mięśni.
Michał Tombak
Michał Tombak recommends drinking a glass of boiled water with apple cider vinegar before a meal and writes that body-fat reduction happens slowly.
„Before every meal, drink 1 glass of boiled water with two teaspoons of apple cider vinegar. Be patient, because body-fat reduction happens slowly: an average of 1–1.5 kg over 2–3 months.”Przed każdym posiłkiem wypijać 1 szklankę przegotowanej wody z dwiema łyżeczkami octu jabłkowego. Należy być cierpliwym, ponieważ redukcja tkanki tłuszczowej następuje powoli. Średnio 1–1,5 kg w ciągu 2–3 miesięcy.
prof. David Ludwig
Prof. David Ludwig encourages people to eat until satisfied, have a snack when hungry, and stop counting calories.
„Trending: How to Break Free From the Ambition Trap
In fact, we encourage people to eat as much as they need to feel satisfied, snack when hungry, and never count calories again. This whole idea of counting calories is a delusion. Nobody can do it. It’s quite clear that not even a trained nutrition expert can get their calorie balance to within 350 a day.”Trending: How to Break Free From the Ambition Trap
In fact, we encourage people to eat as much to feel satisfied, snack when hungry, and never count calories again. This whole calorie counting notion is a delusion. Nobody can do it. It’s quite clear that not even a trained nutrition expert can get their calorie balance to within 350 a day.
prof. David Ludwig
Prof. David Ludwig describes a meal plan that includes nuts, avocados, full-fat dairy, protein, and natural carbohydrates; it is not a very low-carbohydrate diet.
„But this isn’t a very low-carbohydrate diet either. You can enjoy a range of natural carbohydrates. And in Phase 3, we mindfully reintroduce some of the more processed carbohydrates, based on your body’s ability to handle them, creating an individualized plan that’s right for you.”But this isn’t an a very low-carbohydrate diet either. You can enjoy a range of natural carbohydrates. And in Phase 3, we mindfully reintroduce some of the more processed carbohydrates, based on your body’s ability to handle them, creating an individualized plan that’s right for you.
prof. David Ludwig
Participants in the program described by Prof. David Ludwig reported less hunger and fewer cravings.
„Participants in our 16-week pilot test consistently reported less hunger, fewer cravings, improved energy levels and enhanced well-being — often before they even shed the first pound. Donna A from Selah, Washington, who lost 22 pounds and 5 inches off her waist, said:
“My husband didn’t think I was on a diet — he said diets are full of deprivation and, since I wasn’t feeling deprived, I couldn’t call it a diet anymore.””Participants in our 16-week pilot test consistently reported less hunger, fewer cravings, improved energy levels and enhanced well being — often before they even shed the first pound. Donna A from Selah Washington, who lost 22 pounds and 5 inches off her waist, said that:
“My husband didn’t think I was on a diet — he said diets are full of deprivation and, since I wasn’t feeling deprived, I couldn’t call it a diet anymore.
prof. David Ludwig
Prof. David Ludwig advises focusing on food quality and letting the body regulate the pace of weight loss instead of consciously controlling it by counting calories.
„Then you stay in phase 2 as your weight comes down to its new lower set point. That is quick for some people, slow for others. We don’t want you to try to consciously control it. You give the body what it needs and it figures out the rate of weight loss that works for you.”Then you stay in phase 2 as your weight comes down to its new lower set point. That is quick for some people, slow for others. We don’t want you to try to consciously control it. You give the body what it needs and it figures out the rate of weight loss that works for you.
prof. David Ludwig
Prof. David Ludwig links long-term weight loss to eating in a way that lowers insulin and calms chronic inflammation, rather than counting calories.
„The key to long-term weight loss isn’t counting calories; it’s eating in a way that lowers insulin levels, calms chronic inflammation and, by doing so, readjusts the body weight set point to a lower level. That is the focus of the program in my forthcoming book, Always Hungry.”The key to long-term weight loss isn’t counting calories; it’s eating in a way that lowers insulin levels, calms chronic inflammation and, by so doing, readjusts the body weight set-point to a lower level. That is the focus of the program in my forthcoming book, Always Hungry.
prof. David Ludwig
Prof. David Ludwig describes eating until completely satisfied, including high-fat foods, protein, and natural carbohydrates.
„You won’t count calories on this program. But you will eat well — including luscious high-fat foods (like nuts and nut butters, full-fat dairy, avocados, and dark chocolate), savory proteins, and natural carbohydrates — until you’re completely satisfied.”You won’t count calories on this program. But you will eat well — including luscious high-fat foods (like nuts and nut butters, full-fat dairy, avocados, and dark chocolate), savory proteins, and natural carbohydrates — until you’re completely satisfied.
prof. David Ludwig
Prof. David Ludwig criticizes replacing fat with carbohydrates and writes that typical low-fat diets led to less weight loss than other diets they were compared with.
„In fact, recent scientific studies show that typical low-fat diets produce less weight loss than other comparison diets. Even more concerning, following a reduced-fat diet may actually increase the risk of heart disease, diabetes, cancer and cognitive decline, according to new findings from PREDIMED — a major clinical trial that provided participants with high-fat foods like olive oil and nuts.”In fact, recent scientific studies show that typical low-fat diets produce less weight loss than other comparison diets. Even more concerning, following a reduced fat diet may actually increase risk for heart disease, diabetes, cancer and cognitive decline according to new findings from the PREDIMED — a major clinical trial that provided participants with high fat foods like olive oil and nuts.
Research from PubMed · Europe PMC
We selected 6 studies with the best, positive results. This is a selection, not a full review of all research.
Total number of studies on this topic in PubMed: 871.
A meta-analysis found that a single intake of protein reduces hunger and increases fullness, although the long-term effects were limited.
Aim of the study: High-protein diets are considered useful for weight-loss programs. We collected randomized controlled trials that evaluated the effect of protein on appetite and gastrointestinal hormones involved in appetite regulation.
Results: In total, 49 publications on acute effects and 19 articles on long-term effects of protein were included. In acute interventions, protein decreased hunger (-7 mm on the visual analogue scale (VAS), P<0.001), desire to eat (-5 mm, P = 0.045), and prospective food consumption (-5 mm, P = 0.001), and increased fullness (10 mm, P<0.001) and satiety (4 mm, P<0.001). There was also a decrease in ghrelin (-20 pg/ml, P<0.001) and an increase in cholecystokinin (30 pg/ml, P<0.001) and glucagon-like peptide-1 (GLP-1) (21 ng/ml, P<0.001), but no change was observed in gastric inhibitory polypeptide or peptide YY. Appetite markers were affected by protein doses < 35 g, but ghrelin, cholecystokinin, and GLP-1 changed significantly after doses ≥ 35 g. Long-term protein intake did not affect these outcomes, except for GLP-1, which showed a significant decrease. The results of this meta-analysis showed that acute protein intake suppresses appetite, decreases ghrelin, and increases cholecystokinin and GLP-1.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)
“Not stated” does not mean nobody paid — the database does not always record it.
A review suggests that a higher-protein diet increases fullness and may reduce subsequent energy intake.
Aim of the study: For years, proponents of some fad diets have claimed that higher amounts of protein facilitate weight loss. Only in recent years have studies begun to examine the effects of high-protein diets on energy expenditure, subsequent energy intake and weight loss compared with lower-protein diets.
Results: The weight of the evidence also suggests that high-protein meals lead to reduced subsequent energy intake. Some evidence suggests that higher-protein diets result in greater weight and fat loss than lower-protein diets, but findings have not been consistent. In dietary practice, it may be beneficial to partially replace refined carbohydrates with protein sources that are low in saturated fat. Although recent evidence supports potential benefits, rigorous longer-term studies are needed to investigate the effects of high-protein diets on weight loss and weight maintenance.
Money for the studygovernment, public institutions · NHLBI, NIH, HHS
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?NO
Type of studycombined analysis of many studies (meta-analysis)
“Not stated” does not mean nobody paid — the database does not always record it.
In a study of people with obesity, semaglutide reduced food intake and hunger and increased fullness.
Aim of the study: To investigate the effects of once-daily oral semaglutide 50 mg on energy intake, appetite, control of eating and gastric emptying.
Results: The relative change from baseline in ad libitum energy intake at week 20 (primary endpoint) was -39.2% points (95% confidence interval -59.0%, -19.4%) with semaglutide compared with placebo. Body weight was reduced by 9.8% with semaglutide and by 1.5% with placebo. Semaglutide reduced hunger, increased fullness and satiety, and was associated with fewer food cravings and better control of eating versus placebo. No statistically significant difference in gastric emptying was observed at week 20. In participants with obesity, once-daily oral semaglutide 50 mg reduced energy intake, body weight and appetite, and improved control of eating. There was no evidence of delayed gastric emptying at week 20, as measured through paracetamol absorption.
Money for the studycompany together with others · Novo Nordisk A/S, Steno Diabetes Center Copenhagen (SDCC)
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?YES
Type of studystudy with random allocation to groups (RCT)
Participants61
“Not stated” does not mean nobody paid — the database does not always record it.
Among women with obesity, a higher-calorie breakfast was associated with less hunger and greater fullness during weight loss.
Aim of the study: Few studies have examined the association between the time of day when nutrients are consumed and metabolic syndrome. Our goal was to compare a weight-loss diet with high calorie intake at breakfast to an isocaloric diet with high calorie intake at dinner.
Results: The BF group showed greater weight loss and waist circumference reduction. Although fasting glucose, insulin, and ghrelin were reduced in both groups, fasting glucose, insulin, and HOMA-IR decreased significantly more in the BF group. Mean triglyceride levels decreased by 33.6% in the BF group, but increased by 14.6% in the D group. The oral glucose tolerance test led to a greater decrease in glucose and insulin in the BF group. In response to meal challenges, daily glucose, insulin, ghrelin, and mean hunger scores were significantly lower, while mean satiety scores were significantly higher in the BF group. A high-calorie breakfast with reduced intake at dinner is beneficial and may be a useful alternative for managing obesity and metabolic syndrome.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studystudy with random allocation to groups (RCT)
“Not stated” does not mean nobody paid — the database does not always record it.
A review suggests that a ketogenic diet may limit the increase in hunger during weight loss and support adherence to the diet.
Aim of the study: The popularity of ketogenic diets in the treatment of obesity has increased dramatically over the last years, namely due to their potential appetite-suppressant effect. The purpose of this review was to examine the latest evidence regarding the impact of ketogenic diets on appetite.
Results: The majority of studies published over the last 2 years add to previous evidence and show that ketogenic diets suppress the increase in secretion of the hunger hormone ghrelin and in feelings of hunger otherwise seen when weight loss is induced by non-ketogenic diets. Research using exogenous ketones points in the same direction. Although the exact mechanisms by which ketogenic diets suppress appetite remain to be fully determined, studies show that the more ketotic participants are (as measured by plasma β-hydroxybutyrate concentration), the smaller the increase in ghrelin and hunger and the greater the increase in the release of satiety peptides. Further evidence for a direct effect of ketones on appetite comes from studies using exogenous ketones.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other studies
“Not stated” does not mean nobody paid — the database does not always record it.
A meta-analysis found that, when calories were restricted, a high-protein diet led to slightly greater weight and fat loss than a standard-protein diet.
Aim of the study: It is currently unclear whether changing the carbohydrate-to-protein ratio of low-fat, energy-restricted diets increases weight loss and improves cardiometabolic risk markers.
Results: Mean (±SD) diet duration was 12.1 ± 9.3 wk. Compared with an SP diet, an HP diet produced more favorable weighted mean differences for reductions in body weight (-0.79 kg; 95% CI: -1.50, -0.08 kg), fat mass (FM; -0.87 kg; 95% CI: -1.26, -0.48 kg), and triglycerides (-0.23 mmol/L; 95% CI: -0.33, -0.12 mmol/L), and for mitigating reductions in fat-free mass (FFM; 0.43 kg; 95% CI: 0.09, 0.78 kg) and REE (595.5 kJ/d; 95% CI: 67.0, 1124.1 kJ/d). Changes in fasting plasma glucose, fasting insulin, blood pressure, and total, LDL, and HDL cholesterol were similar across dietary treatments (P ≥ 0.20). Greater satiety with HP was reported in 3 of 5 studies. Compared with an energy-restricted SP diet, an isocalorically prescribed HP diet provides modest benefits for reductions in body weight, FM, and triglycerides and for mitigating reductions in FFM and REE.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)
Participants1 063
“Not stated” does not mean nobody paid — the database does not always record it.
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