allgrownup Posted December 24, 2019 Share Posted December 24, 2019 TLDR; - fat is the least filling nutrient but delivers the most calories. Always add extra fat to every meal of your subject - how food is presented -- as healthy, lite, rich, etc -- influences how the subject's body reacts to it. Calorie rich food presented as healthy or lite trigger a fullness/craving reaction as if the subject ate such a lite meal - how food feels is very important. Thicker = richer. You can use this to your advantage by diluting calorie rich food so the subject's body treats it as calorie poor food (or vice versa) - the body learns over time and will start to ignore these signals. Mix up the way calories are delivered to your subject; make something rich seem lite, then the next time make a lite version of it but make it feel very rich and talk about how this is richer food This is how I keep myself busy. "Optimising foods for satiety" (https://www.sciencedirect.com/science/article/pii/S0924224414002386) Quote Overall this body of literature indicates that increasing the protein content of a food is an effective way to deliver enhanced satiety to the consumer, but manipulating the macronutrient content of a food while keeping energy constant means it is difficult to be certain whether these effects are due to the superior satiating effect of protein, the reduction of less satiating nutrients carbohy- drate and fat, or a combination of both of these. Moreover,it is not known whether these effects are maintained after repeat experience; for these reasons EFSA are yet to approve claims based on a general protein effect Higher protein tends to make people feel fuller: avoid too much protein Quote With regard to satiety, the low-fat rhetoric of recent years seems justified: consuming more energy from carbohydrate than fat has been linked to reduced risk of being overweight or obese .... high carbohydrate foods are more satiating than those that are high in fat ... In free-feeding experiments when people are offered a range of high fat foods they tend to consume more energy than when they are offered high carbohydrate foods (Blundell, Green, & Burley, 1994), a phenomenon termed high fat hyperphagia or passive over consumption ... this fat-related increased intake of energy does not lead to increased sensations of satiety Carbs are more filling than fat. Fat gives more calories while people don't feel more full from it. Quote One particularly important property of fat is that per gram it delivers more than double the energy of carbo- hydrate and protein. The prevailing view is that fat’s high energy density per unit weight largely accounts for its low satiety value (Blundell & Macdiarmid, 1997; Rolls & Bell, 1999). A high fat food will often be smaller in weight (and volume) than a high carbohydrate food of similar en-ergy and this difference may affect the timing of the processing of the nutrients in the gut (Karhunen, Juvonen, Huotari, Purhonen, & Herzig, 2008) and also consumer be-liefs about the likely consequence of consuming that food. That is, people tend to believe a small serving of food will not be enough to satisfy their hunger regardless of the energy it contains People think a small serving of food will not be enough to satisfy their hunger, even though the calorie density might be very high Quote Another food ingredient that can have beneficial effects on satiety responses is dietary fibre... More generally, a fibre-rich diet is thought to promote satiety and weight management because it will contain foods that are low in energy density, such as fruit and vegetables, which when eaten in the same volume as high energy dense foods are equally as satiating but less energetic (Rolls et al., 2005),indicating that the way in which high fibre foods are digested promotes satiety. Fiber's satiety might also be due to the type of food eaten to get it; high volume, low calorie density Quote This important work suggests that foods might have optimal effects on appetite control when they are high in protein and fibre and contain more carb hydrate than fat. In reverse, food that doesn't fill would be: low in protein low in fiber more fat than carbohydrates Quote Food texture, therefore, may serve as a reliable predictive cue for future sensations of satiety (Davidson & Swithers, 2005), shaping expectations about the affect a food will have on appetite. Textured foods require mastica- tion which will slow rates of consumption and enhance oro-sensory exposure time[/quote] [hen participants consumed a liquid preload (e.g. fruit juice) their adjusted intake at the next meal compensated for only71% of the preload energy compared to 95% when the pre- loads were in semi-solid form (e.g. yoghurt) and 109% in solid form (e.g. bread), providing evidence that liquid calories have weaker effects on satiety that may lead to excess energy intake. The less chewing needed, the less the experience of satiety The more liquid a food, the less the effect of satiety Quote For example, increasing the viscosity of a semi-solid chocolate pudding reduced eating rate, changed gastric responses andincreased subjective reports of satiety (Zhu, Hsu, & Hollis, 2013), post-consumption hunger was reduced by thickening a “shake” (Mattes & Rothacker, 2001) and enhancing the thickness and creaminess of a yoghurt beverage changed perceptions of how satiating it was likely to be, and reduced subsequent lunch intake. Thicker liquids cause more satiety, even if not containing more calories Quote Before food is processed in the mouth other features of a product can change perceptions about its nutrient content and how it might impact on satiety sensations: in Cassady et al.’s study (2012) merely the belief that a food would gel in the stomach was enough to alter satiety responses. One realistic way to influence beliefs is through food labels, which provide detailed nutritional information and can sometimes contain explicit messages about the conse- quences of consuming a product (e.g. “fuller for longer”) or its satiety-relevant nutritional components (e.g. “high protein”). Experimental studies of food labelling provide some evidence that this type of information can not only change how much a person will eat of that product (e.g. Roberto, Larsen, Agnew, Baik, & Brownell, 2010) but also their subsequent appetite. For example, lunch intake was higher after consuming a high calorie yoghurt labelled low fat compared to when no information was presented on the yoghurt (Shide & Rolls, 1995); after consuming a beverage presented as a high calorie milkshake participants reported feeling fuller and eating less at a test meal than when this information was not present (Wooley, 1972); and branding a fruit “smoothie” beverage with a high satiety message enha Quote The belief about a food’s effect, by labeling or other messaging, influences satiety. Low calorie consumption said to be very filling has high satiety, while high calorie food presented as low calorie or low fat people will consume more... two intriguing recent studies provide evidence that labelling may alter physiological satiety responses: consuming a milkshake labelled as “620-calorie indulgent” resulted in a steeper decline in the hunger stimulating hormone ghrelin than did consuming the same milkshake labelled as “120-calorie sensible” (Crum, Corbin, Brownell, & Salovey, 2011); and activation of brain areas implicated in appetite regulation was dependent on whether a low calorie drink was labelled as a “treat” or “healthy” To fatten, present food as low calorie healthy food Labeling something with lower calories, or labeling of ‘healthy’ vs ‘treat’ makes people feel less full and hungry faster Quote A number of innovative studies have demonstrated that the perceived size of a food product is also important for satiety. For example, the visual perception of a meal was shown to be important for appetite control in a study where participants dined in complete darkness. The lack of visual cues led them to overeat a “super-sized” meal, underestimate how much they had consumed and despite consuming greater amounts of food they did not report enhanced sensations of satiety (Scheibehenne, Todd, & Wansink, 2010). In another study, incorporating air into a milkshake preload so that its apparent volume was doubled but its energy density unchanged resulted in a 12% reduction in intake at a subsequent meal and lower reports of hunger Size, volume, also has effect on feelings of hunger and satiety. Even when food contains more calories but it is small or we cannot see, people eat more calories en feel less full. Simply injecting air in a milkshake will make people feel full faster and for longer. To fatten, make small portions with high calorie density Quote This collection of studies indicates that information about the satiating potential of a product is gathered from its labelling, the look and feel of it and perhaps most impor-tantly from the experience of it in the mouth.... The thicker beverages were perceived to be thicker and creamier and expected to deliver stronger sensations of satiety than the thinner versions, which were also perceived to be less creamy even when presented with the creamy-taste additions. This was irrespective of the beverage’s actual energy content and supports the idea that, at the point of consumption, the sen- sory properties of food influences beliefs about its post-ingestive effects. These data also suggest that thicker texture is a more influential sensory characteristic than creamy-taste alone, which is in line with other recent research identifying that thick and chewy sensory cue are associated with greater expectations of satiation The thicker a liquid, the more satiety. Thicker is more important than creamier. To turn that around, when we want to fatten our subject we can make things thinner so the brain thinks "this can't be that calorie rich" Mashed potatoes using a lot of cream and butter but with a thinner consistency would be experienced by the brain as not that rich of a food. Quote Another finding from this study was that participants reported being more hungry before the test lunch when they had consumed the thick and creamy version of the low energy beverage, compared to when they had consumed the same beverage without these sensory enhancements. This “rebound appetite” was unpredicted but might also lend support to an integrative model of satiety: expectations generated by the experience of consuming the thick and creamy but low protein beverage could have triggered anticipatory physiological responses that when unmet by actual nutrients resulted in sensations of hunger. When sensory doesn’t match calorie content, people may have rebound appetite Something similar is suspected by some for things like diet soda; the brain gets a "lots of sugar! calories!" signal, prepares the body for that calorie load, but the calories never come; so now the body demands that energy input. Quote Results support an integrated model of satiety: it was found that providing explicit information that the product would reduce hunger improved the satiating effect of the high energy version of the test product compared to the low energy version. It was also found that improvements in satiety responses were most pronounced when expectations were manipulated via sensory modifications rather than by providing information alone. ... From this collection of studies it might be suggested that real-world food marketing can influence responses to nutrient ingestion, but this is expected to be less effective than optimising the nutrient content and sensory characterstics of a food product for satiety. The sensory part has more influence than labeling/information Quote This study adds weight to previous evidence indicating that sensory signals generate expectations which assimilate with metabolic nutrient signals to influence satiety, but highlights that this might influence satiety only when foods are first encountered and its satiating effects are unknown. Learning about a food’s satiating capacity occurs with repeat exposure (Yeomans, 2012) and so for a familiar product beliefs generated by recent experiences might become more relevant than those generated by the generic satiety-related sensory qualities tested in this study. Repeated exposure reduces the sensory perception of satiety; the actual calorie effect starts to count more That means that as always when promoting weight gain, you need inconsistency. Mix up sizes, the consistency of the food, the calorie load, etc to prevent the subject from getting used to predicting satiety Quote the appetite suppressing effect of a nutrient rich food can be improved by making small modifications to its sensory profile or by ensuring that consumers are convinced of its satiating effects through product marketing. Critically, this work also indicates that in the absence of these cues a food product designed for satiety might fail to deliver the intended effect. The rebound appetite findings suggest that nutrient light foods that taste as though they will be satiating might actually promote appetite and encourage food intake, thus designing a weight management food product to confer satiety while being low in energy might be unachievable. Finally, it is important to consider that the influence of early satiety sig- nals might diminish as consumers repeatedly experience afood and learn about its physiological significance, though the point at which satiety responses reflect only the nutrient content of food and not the consumer’s cognitive and sen-sory appraisal of it remains to be established.... This new body of work also opens up questions about diet foods, by indicating that a food product designed to appear satiating but which is low in actual nutrients can promote appetite. Where we can make calorie rich food be experienced as lighter food, so that the subject consumes more of it as if it is a regular meal, we can also make food seem more calorie rich while it isn't. This will promote hunger as the body demands the calories it expected. This can be combined with the inconsistent delivery of calories as it relates to how the food is prsented ("here's a lite slice of bread", "this is ice cream made with real cream"), and how it feels (more liquid mashed potatoes vs more solid/creamy) John Smith, empee and Curve Enjoyer 1 2 Link to comment Share on other sites More sharing options...
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