What's more filling, fat or proteins?

Kimber1012001

Hey all,

Heres a stumper for you...I can eat 2 slices of store bought pizza (with like a good thick crust) and feel satiated for hrs but I eat a healthy salad w beans, quinoa, veggies, olive oil dressing, the whole nine yards and I'm hungry in an hr.

What gives? Is it the fat in the cheese that's making me full? The bread?

Thank you!!

Kimberly

cwolfman13

I'm pretty sure it's an individual thing...I don't think satiety is universal. Personally, whole grains and starches fill me up more than anything.

That said, I'm pretty sure a salad isn't going to fill me up...I'd much prefer to have 4-6 ounces of some kind of lean protein along with a cup or so of whatever veg and about a cooked cup of some kind of grain...that would fill me up. Even with the toppings you noted, they would be a relatively small part of the salad and wouldn't fill me up. If I have a salad, it's usually in conjunction with something else...like maybe I'd throw about 4 ounces of chicken breast on there or something.

Tweaking_Time

Bacon and peanut butter...either answer is correct.



Seriously though - I think a combo of lean protein with some fat is my favorite. But then again, I love a grilled rib-eye steak (but I will trim the big globs of fat).

Need2Exerc1se

Kimber1012001 wrote: »

Hey all,

Heres a stumper for you...I can eat 2 slices of store bought pizza (with like a good thick crust) and feel satiated for hrs but I eat a healthy salad w beans, quinoa, veggies, olive oil dressing, the whole nine yards and I'm hungry in an hr.

What gives? Is it the fat in the cheese that's making me full? The bread?

Thank you!!

Kimberly

Are those 2 options similar in calories? It sounds like the pizza would be higher, but you don't give serving sizes. If the pizza is higher then I'd say it's the calories keeping you full longer.

I find fat and protein usually about equal for satiety.

cmriverside

I'm guessing that pizza has a lot more fat to it than the salad you described. If I have a salad with sufficient fat and protein I am satisfied. If I ate the salad you described, I would not be happy for very long. It's a matter of the amount of fat/protein for me. I also agree with N2E, how many calories are we talking for each?

zyxst

Depends on the person. Carbs, especially the "bad" carbs, are most filling for me.

arditarose

Yep, satiety is personal. I basically can't eat many carbs in a deficit. I will be hungry immediately after I finish eating. I would be way more full with a huge salad, including a lot of protein from a lean meat source. The salad could have very little fat, and veggies the only source of carbs.

Unknown

This content has been removed.

stealthq

It's an individual thing.

And it isn't just based on macros - that's the physical aspect. There's psychology behind it, too. If you really want something warm and gooey and eat something cold and crunchy, you're not likely to be satisfied even you overate.

DorkothyParker

It's a synergy for me. Assuming I am hungry when I eat these things, if I just have lean protein (chicken breast), I would not be satisfied. If I just have coconut oil in my coffee, I am not satisfied. But together, even calories being the same, I am more satisfied. However, if I have eaten earlier in the day, adding fat keeps things going whereas adding protein does not. I hope I explained that well.
Carbs generally make me hungry an hour later (might be mental more so than physical, admittedly).

Recipe for peanut butter bacon balls, please?

lithezebra

Fat does it for me. The least hungry I've ever felt is when I've had heavy cream for breakfast, and nothing else all day. It was an experiment, and obviously, not something I'll do often.

snikkins

zyxst wrote: »

Depends on the person. Carbs, especially the "bad" carbs, are most filling for me.

Same.

Also, are the peanut butter bacon balls an example of a "fat bomb?" Because that sounds incredibly gross.

rainbowbow

I think it depends on that food specifically.

For example, both potatoes and oatmeal (carbs) keep me full for hours.

But so does some high fat food like cheese fries, cheesecake, gelato.

Then theres some food high in protein- faux meats, tofu, beans/lentils.

So... really i think it depends on your specifically. I don't think it's one macronutrient in particular that is "super duper filling". There's plenty of foods high in these macronutrients which don't keep me full at all... like protein drinks, bread, apples, etc.

Sugarbeat

I can eat half of a large pizza, still feel hungry and be craving ice cream within an hour. If I eat the same amount of calorie in meat, veg, and fat I can go hours without feeling hungry and when I do get hungry I'm still ok for awhile. All that to say I think it depends on the person. At the end of the day it's your diet and your body so you have to do what works for you. My daughters, who have no issues with insulin like me, love pizza piled high with veggies so there are ways to make pizza healthier if one feels the needs.

lemurcat12

Fat doesn't fill me up at all -- wish it did. It's basically protein and fiber. Legumes are quite filling for me, one of the most filling things I eat. Volume matters for me too.

eric_sg61

Satiety studies show fat is the least satiating. Boiled potato being highest on the list of most satiating.

MakePeasNotWar

I find fibre to be the biggest factor in feeling physically satiated, but I can sometimes feel strangely "full but unfulfilled" if I don't add at least a little fat. High fat without plenty of fibre doesn't make much of a dent in my appetite, though.

So far, veggie and bean chili with 1/2 an avocado or a couple of cups of fresh strawberries and bananas with 2 Tbsp of sunflowers are the most filling combinations I've found, calorie for calorie.

DorkothyParker

I found the recipe: http://dudefoods.com/deep-fried-bacon-wrapped-peanut-butter-balls/
It's not a "fat bomb" but could possibly be one? I don't do a lot of weird keto cooking, but maybe coconut or almond flour can be used in place of flour & panko?

Everything in moderation, right?

lithezebra

Filling and satiating are two different things. Water fills me up, especially the water in vegetables and fruits. Fat turns off my appetite.

eric_sg61

Drink your daily calories in cooking oil, I am sure it will fill you up all day long :rolleyes

peaceout_aly

Kimber1012001 wrote: »

Hey all,

Heres a stumper for you...I can eat 2 slices of store bought pizza (with like a good thick crust) and feel satiated for hrs but I eat a healthy salad w beans, quinoa, veggies, olive oil dressing, the whole nine yards and I'm hungry in an hr.

What gives? Is it the fat in the cheese that's making me full? The bread?

Thank you!!

Kimberly

Personally, I find that protein is more filling. Sometimes I'm so stuffed with 114 grams per day that I struggle to reach my macros.

lithezebra

eric_sg61 wrote: »

Drink your daily calories in cooking oil, I am sure it will fill you up all day long :rolleyes

eric_sg61 wrote: »

Drink your daily calories in cooking oil, I am sure it will fill you up all day long :rolleyes

I haven't tried it, eyeroller.

senecarr

lithezebra wrote: »

eric_sg61 wrote: »

Drink your daily calories in cooking oil, I am sure it will fill you up all day long :rolleyes

eric_sg61 wrote: »

Drink your daily calories in cooking oil, I am sure it will fill you up all day long :rolleyes

I haven't tried it, eyeroller.

Cheers!

Sugarbeat

eric_sg61 wrote: »

Satiety studies show fat is the least satiating. Boiled potato being highest on the list of most satiating.

I must be special then because I can eat a plate of potatoes and still be looking for something else. That same ve of cauliflower with some cheese would leave me overly full. Sometes I think these studies don't look deep enough at whatever they're studying. I suppose they have to start somewhere though.

rkampschaefer

Fat has 9 calories per gram and protein and carbs have 4 calories per gram. Fat will leave u more satiated when compared evenly volume for volume.

Hornsby

Potatoes for me.

Hornsby

Sugarbeat wrote: »

eric_sg61 wrote: »

Satiety studies show fat is the least satiating. Boiled potato being highest on the list of most satiating.

I must be special then because I can eat a plate of potatoes and still be looking for something else. That same ve of cauliflower with some cheese would leave me overly full. Sometes I think these studies don't look deep enough at whatever they're studying. I suppose they have to start somewhere though.

Or it's individualistic and you are just an outlier. Nothing wrong with that.

arditarose

Low fat, high volume, high protein for me. I have literally never cooked a potato for myself.

sijomial

Starchy carbs are the most filling AND satiating for me.

amusedmonkey

Depends on the person. Sometimes it's not the particular macronutrient, but the particular combination of them that helps feel full. I could eat 1600 calories of kebabs (high protein, high fat) and not feel full, but if I add bread to the mix, the same meal is properly filling to me in under 500 calories. Maybe it's combination of fat and starchy carbs that is making you feel full like it does for me. From observation, it always does for me. I could have a piece of cake (high fat high carb) as a meal because it's filling to me, but those low fat or no-grain cakes aren't. Similarly, cordon bleu chicken isn't filling (high fat and protein), but chicken in a low fat stew is. In this case the combination of fiber and protein is filling, as well as the texture of the food.

Really, it's so individual that you can't generalize it as a rule. If within the same calories certain foods fill you up more then go for them, regardless of what others think of these food choices.

Christine_72

For me, Protein is most filling, followed closely by fat and fibre.
I make a hot chocolate with 20g psyllium husk powder mixed in and it sits in my tummy like a big marshmallow keeping me full for hours.And if I substitute the cocoa for a scoop of protein powder I can have it as a meal!