Hunger and Appetite Management (Episode 113)

Time stamps

Intro/Announcements (0:00)

Practical strategies for managing hunger (4:23)

Adopt an acceptance-based approach (4:53)

• Acceptance and Commitment Therapy for weight control: Model, evidence, and future directions

Eat slow and savor (speed, focus while eating) (16:18)

• From perception to ingestion; the role of sensory properties in energy selection, eating behaviour and food intake
• Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate
• Slow food, fast food and the control of food intake

Titrate your amount of non-lifting exercise (21:42)

• Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective
• Acute and Chronic Effects of Exercise on Appetite, Energy Intake, and Appetite-Related Hormones: The Modulating Effect of Adiposity, Sex, and Habitual Physical Activity
• Weight-loss maintenance for 10 years in the National Weight Control Registry

Reduce meal-level energy density, and make the easy swaps first (35:57)

• Adding nuance to the relationship between energy density and calorie intake

Opt for harder food textures (49:55)

• Harder foods for an easier diet

Minimize foods that are hyperpalatable (53:01)

End the meal strategically (green tea, capsaicin) (1:02:14)

• Effects of capsaicin, green tea and CH-19 sweet pepper on appetite and energy intake in humans in negative and positive energy balance

Eat enough fiber and protein (1:07:29)

• Dietary fibres in the regulation of appetite and food intake. Importance of viscosity
• Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials

Summary of strategies (1:15:31)

Strategies for bulking / weight gain (1:16:36)

• Optimizing Bulking Diets To Facilitate Hypertrophy

Conclusions and practical applications (1:25:28)

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