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.bodyrecomposition.com such diets).The fat intake also tends to keep people full in the long-run which seems to contradict what Iwrote above about spontaneous food intake but I ll explain in a second.Additionally, for people who don t handle carbohydrates well (because they are insulin resistant),high carbohydrate intakes tend to spike and crash blood glucose, making them feel lethargic and hungry.Low-carbohydrate/high-protein diets tend to stabilize blood glucose in these folks and the blood sugarcrash induced hunger goes away.Finally, ketones (which are produced by the liver when carbohydratesare taken below a certain level) may blunt hunger, although the evidence for that effect isn t great.Of course, while this works in the short-term, anybody who s been on a low-carbohydrate diet forany period of time realizes that the same type of effect as with low-fat eventually occurs.Either weightloss stalls or starts climbing again.The reasons are similar to what happens on low-fat diets: peoplestart eating more of the foods that they are allowed.As well, the high fat intake of most low-carbohydrate diets can come back to bite people in the ass, they end up gorging on high-fat foods andeating a lot of calories.As well, companies are now rushing low-carb (but high-calorie) foods to marketwhich is going to lead people down the same road as what happened with low-fat.Focused only oncarbohydrate content, they ll end up overeating and either not lose weight or end up gaining it.And that s how both low-fat and low-carb diets are predicated on the basic idea that, by alteringyour food intake, people will spontaneously eat less and lose weight.I should note that at least onerecent study has shown that diets higher in protein (25% vs.12% of total calories) found a similar effect:the subjects in the higher protein group automatically ate less and lost weight/fat.I suppose I should mention alcohol since it is a nutrient (of sorts) that people consume.Unfortunately, the effects of alcohol on spontaneous food intake and bodyweight are a little bitschizophrenic.In men increasing alcohol intake tends to cause an increase in bodyweight (measured byBMI); in women, increasing alcohol tends to be associated with a decreased bodyweight.The reasonsare still up to debate but, as much as anything, it s probably that men tend to eat (and eat fatty foods)when they drink while women tend to drink instead of eating.How nutrients affect satiety and satiationOk, I know I threw a couple more big words at you up there so let me explain them briefly.Satiety is basically short-term hunger, over the course of a meal or so; satiation has to do with longer-term hunger (more accurately called appetite).This is an important distinction to make because eachnutrient affects things a bit differently.As I mentioned above, dietary fat tends to have almost no effect in the short-term, which is whywe get the effect of passive overconsumption.In contrast, both protein and carbohydrate tend to blunthunger in the short-term.Now I want to comment that I think the studies in question are a little bit goofy.Typically, they use what is called a pre-load design, subjects are given a snack (containing variousamounts of the nutrients) and then allowed an all you can eat buffet about 30 minutes later.Researcherslook at the food intake at the buffet and draw some (in my mind, poor) conclusions about real world foodintake.Ignoring every other issue with these studies, one of the most important is that they only look at asingle meal.I bring this up because how much you eat over a span of 24 hours (or days) is arguablymore important.And how much you eat over a day depends to some degree on how long you goPage 59http://www.bodyrecomposition.com between meals.Ultimately, a study looking at a single meal (especially using a preload design) tells uslittle about real world eating behavior.I bring this up because, as anybody who has followed an extremely low-fat diet knows, dietaryfat tends to keep you from getting hungry as soon.Readers may be familiar with the idea of a meal that sticks to their ribs , an old folk saying referring to how long certain foods sit in the stomach.Higher fatintakes (up to a point) make food sit in the gut longer, and that tends to keep people fuller in the long-term.Within the context of the typical low-fat diet, this is made even more pronounced when the diet islow in fiber (which slows the rate at which food leaves the stomach) and high in refined carbohydrates(the ones that people like to eat).Add to that frequently insufficient protein, you get a lot of carbs hittingthe bloodstream very rapidly, first spiking and then crashing blood glucose which tends to promotehunger.In many dieters (note again to my critics: I didn t say all people), extremely low-fat intakes,especially when they are coupled with low-fiber, low-protein and refined carbohydrates make peoplehungrier.I want to point out that this has as much to do with an incorrect diet setup as with the concept ofthe high-carbohydrate diet itself.People who get sufficient protein, and some dietary fat, along withchoosing the less refined carbohydrates often do just fine with such a diet.But I digress.You can easily test the effect of dietary fat on appetite yourself.First eat something like a bagelor some other fairly refined carbohydrate plain.See how soon you are hungry again.If you re like mostpeople, it will be fairly soon, an hour or two at the most.Now eat that same bagel with 1/2-1tablespoon of peanut butter on it and see how much longer you stay full.Between the protein contentof the peanut butter and the fat content, the entire combination will stay in your stomach longer,promoting fullness.As well, the fat and protein will tend to slow the entry of glucose into thebloodstream, avoiding major blood glucose swings and crashes
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