I’ve seen online some evidence that every meal should include protein, fiber, and healthy fats, as these keep you satiated for longer. Is there somewhere I can learn more about why? I basically want to know some reasoning behind the advice. Any help would be appreciated 🤩
Like others are saying, fiber and protein are very good at keeping you full, so you’re less likely to over eat calories.
Fat, while the most calorie dense macronutrient, is necessary for the body to function and if you do not consume enough your body can feel very hungry even if you’ve had a lot of food, just not enough fat.
Hormones from our gut, liver, pancreas and brain control our appetite.
When we eat, we are essentially fat foraging and amino acid foraging. There are factors that can alter our gut signalling and make us eat far more than we need.
Source: https://hubermanlab.com/how-our-hormones-control-our-hunger-eating-and-satiety/
Protein: muscle and bone health, that full feeling that doesn’t make you over eat
Fiber: digestive health, heart health
Fats: Energy, brain health, joint health
Some specifics go in more detail but that’s the jist