One of the questions that I get asked a lot is “If I eat healthily, I’m hungry 30 minutes later. How can I fix this?”
95% of the time the reason why a person gets hungry so fast is that they don’t have enough fat in their diet. Eating the proper amount of fat per meal especially with protein keeps you full for longer periods of time. One of the goals for weight loss is you should eat three or four meals per day without snacking, and if you have enough fat in your diet, you can go four to five hours in between meals.
In fact, if you are stuck in a plateau, and you want to lose the last five or ten pounds I would recommend adding some fat in your diet. BUT if you are like many people and love the taste of cheese, french fries or creamy sauces I would knock down the amount of fat you have. It’s all about moderation. Neither having too much fat or too little fat is optimal for getting and staying lean.
You should have one-third of saturated, monosaturated, and polyunsaturated fat in your diet each day for ultimate success. 15 grams total.
Research has shown that high fat intake is a big factor in the development of leptin resistance which could ultimately lead to obesity. Exposure to a diet greater than 40 percent of calories from fat has been shown to weaken the body’s sensitivity to hormones such as CCK and GLP-1. CCK and GLP-1 are a part of your “brain- gut” and they tell your brain when you are full.
Fat per gram (9) has more calories than protein and carbohydrates. When you eat something low in fat although the fat content went down, total calories consumed went up because you probably gorged on the fat-free potato chips and you are wondering why a few weeks later you gained a couple of pounds.
Research has also shown people on moderate fat diets lose more weight and body fat than people that avoid fat altogether from their diet. They also stick to their diet longer without quitting than those who are on the low-fat approach because they don’t necessarily have to stop completely on the foods that they enjoy.
Another great benefit of having healthy fats in your diet is it slows the rate at which food empties from the stomach. Besides this and that it helps you reach fullness when eating is why eating the proper amounts of fats are a must if you want to achieve weight loss success.