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It would actually probably because it’s less macronutrient dense. Eg. More veggies with fibers and water. And yes, also other nutrients you probably are referring to.
Fibers and stomach fill lower cravings. Protein and fiber both slow emptying of the stomach as well, so you feel fuller for longer if you eat a lot of veggies.
Proteins add to this. So if you also eat a lot of pulses and some lean white meats and seafood you will be more satieted at lower total kcal count.
Just try to eat 2000kcal worth of salad (without the dressing, that’s cheating). I bet you have a very hard time finishing that in a full day. While 2000kcal on fastfood is easily done, if the burger is big enough most menus already take you there.
Fun fact also is flavor mediated satiety. So if your food has loads of flavor you will also get satiated. So if you use lots of real ingredients and no fillers like junk food has, you also are full quicker.
Generally also cooking it yourself will lower the hunger because you have already smelled and tasted little bits. If cooked well enough to partially satiate you.
I find I am always hungry. Whole Foods have my metabolism racing. I can eat tons of Whole Foods and keep lean. I also have a lot of muscle from weightlifting for 25 years. The good thing about Whole Foods is you can eat a lot. Never go hungry. Bad thing is eating a lot is not always convenient.
Actually, yes.
There was a study by Kevin Hall (Obesity Researcher) where he gave 2 groups of people 2 different diets. They were given the same instructions, to eat to satiety, or until they’re full. One group was given ultra-processed foods. One was given whole foods. Those who were eating the ultraprocessed diet tended to eat 500 additional calories than their daily requirements (that’s 3,500 calories extra a week, the same as a pound of fat). The ones who ate whole food ate 300 calories in a deficit.
800 calorie swing! Eat clean.
Even from personal experience, I eat less when I’m eating only whole grains, 0 added sugar, and a variety of plants. I think it’s because it’s easier to tell when I’m full when I’m not consuming highly processed food that’s meant to be addictive. Also my taste buds adapt to liking the “clean” foods once I’ve stopped eating them for a few weeks.
It might even be more powerful than that. There was a rodent study cited in Richard Wrangham's fascinating book Catching Fire: How Cooking Made Us Human where researchers fed two groups of genetically identical mice the same food in the same amounts, but one group became obese. The only difference was that the food for the obese group was further processed to create a soft, puffed rice consistency. I don't have the book handy to give the citation, but the power of processing stuck with me.
I can’t explain why - but I found it has “normalized” my appetite. And I am a binge eater. I cut out ALL processed foods, and my theory is that having given up all the sugary, gluten-y, salty, junk food that’s loaded with bad carbs is the key. And as time goes on, I find I think about cookies and potato chips less and less. Preferring Greek yogurt with bananas? Instead of half a box of Little Debbie’s Nutty Bars? Never thought I’d see the day. Yes - this lifestyle of eating real food has decreased my cravings and normalized my appetite.
They have it down to a science. Certain chemicals and sweeteners don't impact leptin levels which means you will never feel full and keep eating. Some fast food places chemically engineer their foods so you consume more and get "addicted". I think that's also why they have high-fructose corn syrup in US coke.
I think it was Salt Sugar Fat or some other book where I read about fast food restaurants having to stop selling extra large sodas because people were getting too full. Until the cola company had their chemists figure out high fructose corn syrup does not signal lepin at all. It may also be cheaper
Two quite important factors for satiety/appetite is the proportion of fiber and the proportion of protein in the foods. Highly processed foods are often low in both.
A few years ago I made a very concentrated effort to eliminate processed foods from my diet... that included sodas and alcohol. I didn't intentionally do "low-carb", but it turns out that most processed foods are high in carbs, so it just sort of turned out that my new way of eating would be considered low-carb by most people. I usually eat less than 100g of carbs per day, some days less than 50g.
What I didn't expect to happen is that how it changed my appetite and hunger signals. I feel hungry a lot less often now, I can easily go longer between meals, my meals are much more satisfying and leave me feeling fuller for longer. When I'm eating, it's very obvious when I've had enough and very easy to just stop eating at that time. I no longer crave snacks or treats during the day.
I don't really know why that is, but the change has been really nice and it's created some pretty dramatic changes in my body and how I feel.
I would caveat the “less carbs” point because different strokes for different folks.
As an endurance athlete I need a lot of carbs to sustain my regime but this comes in the form of high quality fibrous sources like fruit, veg, whole grains, etc. I tried low carb a few times and despite the higher protein and fat intake I was way hungrier.
Carbs are only considered to not contribute to satiety because people immediately think of highly processed variants like white rice, pasta, and bread, as well as the fact that most “unhealthy” unsatisfying foods are high in carbs but mostly refined sugars.
Boiled potatoes ranked top of the satiety index, with apples and oranges being pretty high as well.
Thanks for spreading the word. Whole grains are so filling and good for you.
Growing up, my mom used regular spaghetti pasta for spaghetti, and I remember always disliking the meal because it left me hungry shortly after. I use whole grain pasta for spaghetti now, and I couldn’t eat more than a serving without stuffing myself and feel full the rest of the night. (It’s usually a dinner food for me.)
No problem. I just don’t think “less carbs = more satiety” is a good one size fits all approach. A lot of people I know tried keto and carnivore etc and absolutely hated it, carb cravings for days, low energy during adjustment period, etc. I know it works for some people but not for many.
My go tos when it comes to carbs are fruit post workout as I find it helps with recovery and quickly replenishes my glycogen stores. Then for my later meal I’ll have whole grains like brown rice, wholewheat cous cous, bulgur, buckwheat as well as legumes such as lentils.
Really “completes” my meals, if it was just meat, eggs, and cheese, I’d feel super unsatisfied and as though there’s something missing, as well as the effect it’ll have on my high volume workouts like long runs and bodyweight training.
For me protein is the most filling macronutrient until it’s not. Going from 50g (deficiency) to 120g (what I usually consume) would have positive effects, but 120 to, say, over 200g would actually go the opposite way as my carbs, fats, and fibre will take a significant hit.
I don't eat any processed sugar but I eat a ton of fruit and I don't shy away from fruits that have high sugars in them occasionally. So I do eat watermelon and grapes and pineapple but not all the time. I eat lots of apples with natural peanut butter, or cashew butters no sugars. I eat high protein oatmeals, multi grains, lentils. I don't eat processed foods like frozen meals no matter how 'healthy' they may be, no deli meat. I do eat steak rare and bison which is a very lean healthy meat occasionally. Normally though lots of tuna and salmon that you can buy reasonably cheap at a fish counter in a grocery store.
I also think it's not just about eating but hydration plays such an important part in your diet. So many think they're hungry but they're thirsty. I drink 4 -5 liters of water a day plus I drink hot black coffee and hot decaf Earl Grey tea during the day because the same thing every day causes people to become bored.
Most of my food budget is fruit and water because I'm always drinking and I have an apple and peanut butter for a snack during the day or sometimes dinner because I'm not really hungry. In America portion sizes are so huge even in homes, I can't imagine eating that much. I was raised to have a salad first and then the meal so I'm always stunned when I see people have pasta and there's a pound of macaroni on a plate.
"clean" is a marketing buzzword and has no real meaning.
Same goes for "organic" or "non GMO." Those phrases don't mean anything related to the nutritional value of food.
Yes but mostly it’s just bc of fiber. Please note, everything is made up of chemicals, whole foods, water, a tomato…it’s all chemicals. Ultra processed foods generally lack all fiber, have salt + sugar added…those are the big reasons not to eat it rather than the minuscule amounts of preservatives in them.
Processed foods are quite literally engineered to be highly addictive and non-satiating. So yes, eating whole foods will be more satiating. Especially fat and protein.
There isn’t even a consensus on what constitutes”clean eating”. It’s a bit of a false term…kind of like Superfoods, in my opinion.
That being said however, I do believe avoiding hyper-palatable ultra processed foods does help reduce cravings and overconsumption in general.
I also believe there have been studies that show people consume a difference of around 500 calories per day when eating ultra processed foods vs whole single ingredient type foods. Unfortunately, I don’t remember the specific details off the top of my head…
It’s the fiber. Some diets allow to eat as much greens as you like such as broccoli, lettuce, cabbage, asparagus, BUT with no salad dressing. Just because it makes you full with little caloric impact.
From personal experience, I think the correlation is more about developing discipline.
If you have the discipline to eat clean, it means you are able to push aside the desire to eat highly processed foods. This same discipline also allows you to recognize when you are eating out of boredom versus eating out of hunger.
It's not so much that eating clean decreases appetite as eating upf's increases the amount we eat. Those processed foods are engineered to be less filling so we'll eat more of them and addictive so we'll eat more of them.
Sounds like you might be interested in the book "The Hunger Brain"
Also checkout the study by Cabanac which illustrates how our highly palatable food makes us eat more.
Food-dispensing machine: subjects would obtain the bland food from machine when hungry. During this time weight was steadily lost and the patients never complained of hunger. It was a starvation-level calorie intake – without hunger.
"Eating clean" and "chemicals" are words that are on the wrong track. They make it hard to think clearly about what's in your food.
Food experience, including appetite, is much more than what's in the foods. The sensory experience of "processed" foods are designed and consumer tested to make them enjoyable to eat. Wanting something extra salty or sweet to crunch on can influence appetite, but it's from excitement, not hunger.
Fiber in whole foods probably has the major impact in decreasing your appetite.
Yes, eating clean—focusing on whole, unprocessed foods—can help stabilize blood sugar levels, reduce cravings, and increase satiety, which may lead to a decreased appetite.
I think so, typically when you eat whole foods you're getting more fiber in your diet (which fills you up). I would avoid spiking your glucose with low-fiber, high-sugar foods. A lot of the foods on shelves are meant to addict you by manipulating this ratio; when your glucose falls you want to get that high again so you're more likely to consume more food/sugar. That's why sugar is 20x more addicting than cocaine some say lol. I would recommend eating whole foods and if you want snacks, just check the ingredients + macros.
For a quick pinch you could eat bars, shakes, and protein products that don't make you crash. I like [Aloha](https://aloha.com/collections/protein-bars) bars, RX bars, or this new protein pudding [psquared](https://www.psquaredfoods.com/). Hard-boiled eggs fill me up too
literate sloppy zealous versed connect cough consider jar chief agonizing
*This post was mass deleted and anonymized with [Redact](https://redact.dev)*
100% yes. The chemicals in junk foods are designed to leave us wanting more - it also often lacks fibre.
Healthy foods are also filled with nutrients to keep us satiated :)
I wouldn’t think of it as reducing your appetite in a negative way but if you’re eating more nutrient dense food it’s actually going to leave you full for much longer. Like if you want a snack and you eat an apple versus a bag of potato chips there’s a huge difference. Eating empty carbs and empty calories void of nutrition or quality nutrition anyways is going to make you want to snack shortly after a meal or do you have nutrients to keep you full throughout the day you’re gonna want to snack at night
Yes; for a few reasons. Firstly, eating “clean” usually means a person is eating more fiber, healthy fats and protein than if they were consuming a lot of ultra processed foods which also have higher amounts of added sugars. So people may be eating less volume wise but tend to feel fuller longer and reduce cravings.
Probably also that the "clean" foods are lower calorie for more food. Very simple example is that 1000 calories of Oreos is very easy to eat. 1000 calories of broccoli isn't. So you feel your appetite is lower, but it's just that you've been clearly satisfied by one & not the other.
This is one reason I like the "yes and" approach to food. If you want something that is low satiety like a cake or something, you can pair it with something more filling (I do a protein shake) so you get more full without having to avoid whatever it is you like.
I find the exact opposite. Whole Foods are not as calorie dense as processed. I find myself eating all day and sometimes coming to the end of the day short of my calorie needs. My metabolism just keeps ramping up. The funny thing is, I can eat all day and continue to lose weight and get lean. Never hungry. It does get annoying to eat so much tho. It’s work. Another factor is that I have lifted weights for 25 years. I have a lot of muscle on my body so my calorie intake usually higher than most.
Once I switched to Whole Foods and started tracking my calories, it became clear people struggle with weight mainly due to man made foods. If only Whole Foods were available I believe rates of obesity would plummet.
In my case, the strict elimination diet I was on that I considered “clean” was protein deficient, and so it caused my body to stop producing stomach acid that I needed to break down my food. Try taking digestive enzymes and making sure you’re getting at least 30 grams of protein each meal.
I think it has far more to do with working one's background insulin down. Get off the glucose/insulin roller coaster that causes most of our cravings.
Hard at first, because when you cut carbs your body craves them. For awhile.
I’m the opposite. I’m always hungry when I eat clean. Always lack that final satiety. But if I grab one hand full of m&ms or a couple oreos I’m instantly satisfied.
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
Eating more nutrient dense foods and fewer processed foods/less sugar can absolutely reduce cravings.
It would actually probably because it’s less macronutrient dense. Eg. More veggies with fibers and water. And yes, also other nutrients you probably are referring to. Fibers and stomach fill lower cravings. Protein and fiber both slow emptying of the stomach as well, so you feel fuller for longer if you eat a lot of veggies. Proteins add to this. So if you also eat a lot of pulses and some lean white meats and seafood you will be more satieted at lower total kcal count. Just try to eat 2000kcal worth of salad (without the dressing, that’s cheating). I bet you have a very hard time finishing that in a full day. While 2000kcal on fastfood is easily done, if the burger is big enough most menus already take you there. Fun fact also is flavor mediated satiety. So if your food has loads of flavor you will also get satiated. So if you use lots of real ingredients and no fillers like junk food has, you also are full quicker. Generally also cooking it yourself will lower the hunger because you have already smelled and tasted little bits. If cooked well enough to partially satiate you.
I agree.
I find I am always hungry. Whole Foods have my metabolism racing. I can eat tons of Whole Foods and keep lean. I also have a lot of muscle from weightlifting for 25 years. The good thing about Whole Foods is you can eat a lot. Never go hungry. Bad thing is eating a lot is not always convenient.
Exactly
Actually, yes. There was a study by Kevin Hall (Obesity Researcher) where he gave 2 groups of people 2 different diets. They were given the same instructions, to eat to satiety, or until they’re full. One group was given ultra-processed foods. One was given whole foods. Those who were eating the ultraprocessed diet tended to eat 500 additional calories than their daily requirements (that’s 3,500 calories extra a week, the same as a pound of fat). The ones who ate whole food ate 300 calories in a deficit. 800 calorie swing! Eat clean.
Even from personal experience, I eat less when I’m eating only whole grains, 0 added sugar, and a variety of plants. I think it’s because it’s easier to tell when I’m full when I’m not consuming highly processed food that’s meant to be addictive. Also my taste buds adapt to liking the “clean” foods once I’ve stopped eating them for a few weeks.
It might even be more powerful than that. There was a rodent study cited in Richard Wrangham's fascinating book Catching Fire: How Cooking Made Us Human where researchers fed two groups of genetically identical mice the same food in the same amounts, but one group became obese. The only difference was that the food for the obese group was further processed to create a soft, puffed rice consistency. I don't have the book handy to give the citation, but the power of processing stuck with me.
Yes. More fiber, more volume, likely more protein and vitamins/minerals all contributes to satiety.
You’re probably frying your dopamine receptors less eating whole foods too.
i'm skeptical that's a real thing and not just people wanting to say "these activities are scientifically bad but walking and meditating good"
Definitely my experience. You’re also eliminating highly palatable foods that are designed specifically to make you want to keep eating more and more.
I can’t explain why - but I found it has “normalized” my appetite. And I am a binge eater. I cut out ALL processed foods, and my theory is that having given up all the sugary, gluten-y, salty, junk food that’s loaded with bad carbs is the key. And as time goes on, I find I think about cookies and potato chips less and less. Preferring Greek yogurt with bananas? Instead of half a box of Little Debbie’s Nutty Bars? Never thought I’d see the day. Yes - this lifestyle of eating real food has decreased my cravings and normalized my appetite.
They have it down to a science. Certain chemicals and sweeteners don't impact leptin levels which means you will never feel full and keep eating. Some fast food places chemically engineer their foods so you consume more and get "addicted". I think that's also why they have high-fructose corn syrup in US coke.
That's not why they have high fructose corn syrup in coke, it is cheaper than sugar due to all the subsidies.
I think it was Salt Sugar Fat or some other book where I read about fast food restaurants having to stop selling extra large sodas because people were getting too full. Until the cola company had their chemists figure out high fructose corn syrup does not signal lepin at all. It may also be cheaper
Two quite important factors for satiety/appetite is the proportion of fiber and the proportion of protein in the foods. Highly processed foods are often low in both.
A few years ago I made a very concentrated effort to eliminate processed foods from my diet... that included sodas and alcohol. I didn't intentionally do "low-carb", but it turns out that most processed foods are high in carbs, so it just sort of turned out that my new way of eating would be considered low-carb by most people. I usually eat less than 100g of carbs per day, some days less than 50g. What I didn't expect to happen is that how it changed my appetite and hunger signals. I feel hungry a lot less often now, I can easily go longer between meals, my meals are much more satisfying and leave me feeling fuller for longer. When I'm eating, it's very obvious when I've had enough and very easy to just stop eating at that time. I no longer crave snacks or treats during the day. I don't really know why that is, but the change has been really nice and it's created some pretty dramatic changes in my body and how I feel.
Anecdotally I can say yes. More satiated with Whole Foods and less carbs.
I would caveat the “less carbs” point because different strokes for different folks. As an endurance athlete I need a lot of carbs to sustain my regime but this comes in the form of high quality fibrous sources like fruit, veg, whole grains, etc. I tried low carb a few times and despite the higher protein and fat intake I was way hungrier. Carbs are only considered to not contribute to satiety because people immediately think of highly processed variants like white rice, pasta, and bread, as well as the fact that most “unhealthy” unsatisfying foods are high in carbs but mostly refined sugars. Boiled potatoes ranked top of the satiety index, with apples and oranges being pretty high as well.
Thanks for spreading the word. Whole grains are so filling and good for you. Growing up, my mom used regular spaghetti pasta for spaghetti, and I remember always disliking the meal because it left me hungry shortly after. I use whole grain pasta for spaghetti now, and I couldn’t eat more than a serving without stuffing myself and feel full the rest of the night. (It’s usually a dinner food for me.)
No problem. I just don’t think “less carbs = more satiety” is a good one size fits all approach. A lot of people I know tried keto and carnivore etc and absolutely hated it, carb cravings for days, low energy during adjustment period, etc. I know it works for some people but not for many. My go tos when it comes to carbs are fruit post workout as I find it helps with recovery and quickly replenishes my glycogen stores. Then for my later meal I’ll have whole grains like brown rice, wholewheat cous cous, bulgur, buckwheat as well as legumes such as lentils. Really “completes” my meals, if it was just meat, eggs, and cheese, I’d feel super unsatisfied and as though there’s something missing, as well as the effect it’ll have on my high volume workouts like long runs and bodyweight training. For me protein is the most filling macronutrient until it’s not. Going from 50g (deficiency) to 120g (what I usually consume) would have positive effects, but 120 to, say, over 200g would actually go the opposite way as my carbs, fats, and fibre will take a significant hit.
I don't eat any processed sugar but I eat a ton of fruit and I don't shy away from fruits that have high sugars in them occasionally. So I do eat watermelon and grapes and pineapple but not all the time. I eat lots of apples with natural peanut butter, or cashew butters no sugars. I eat high protein oatmeals, multi grains, lentils. I don't eat processed foods like frozen meals no matter how 'healthy' they may be, no deli meat. I do eat steak rare and bison which is a very lean healthy meat occasionally. Normally though lots of tuna and salmon that you can buy reasonably cheap at a fish counter in a grocery store. I also think it's not just about eating but hydration plays such an important part in your diet. So many think they're hungry but they're thirsty. I drink 4 -5 liters of water a day plus I drink hot black coffee and hot decaf Earl Grey tea during the day because the same thing every day causes people to become bored. Most of my food budget is fruit and water because I'm always drinking and I have an apple and peanut butter for a snack during the day or sometimes dinner because I'm not really hungry. In America portion sizes are so huge even in homes, I can't imagine eating that much. I was raised to have a salad first and then the meal so I'm always stunned when I see people have pasta and there's a pound of macaroni on a plate.
"clean" is a marketing buzzword and has no real meaning. Same goes for "organic" or "non GMO." Those phrases don't mean anything related to the nutritional value of food.
Yes but mostly it’s just bc of fiber. Please note, everything is made up of chemicals, whole foods, water, a tomato…it’s all chemicals. Ultra processed foods generally lack all fiber, have salt + sugar added…those are the big reasons not to eat it rather than the minuscule amounts of preservatives in them.
Processed foods are quite literally engineered to be highly addictive and non-satiating. So yes, eating whole foods will be more satiating. Especially fat and protein.
Yes when your body gets the proper nutrition and hydration it stops asking for more.
There isn’t even a consensus on what constitutes”clean eating”. It’s a bit of a false term…kind of like Superfoods, in my opinion. That being said however, I do believe avoiding hyper-palatable ultra processed foods does help reduce cravings and overconsumption in general. I also believe there have been studies that show people consume a difference of around 500 calories per day when eating ultra processed foods vs whole single ingredient type foods. Unfortunately, I don’t remember the specific details off the top of my head…
[I gotchu](https://pubmed.ncbi.nlm.nih.gov/31105044/)
It’s the fiber. Some diets allow to eat as much greens as you like such as broccoli, lettuce, cabbage, asparagus, BUT with no salad dressing. Just because it makes you full with little caloric impact.
From personal experience, I think the correlation is more about developing discipline. If you have the discipline to eat clean, it means you are able to push aside the desire to eat highly processed foods. This same discipline also allows you to recognize when you are eating out of boredom versus eating out of hunger.
Seems so to me.
Protein is filling.
It's not so much that eating clean decreases appetite as eating upf's increases the amount we eat. Those processed foods are engineered to be less filling so we'll eat more of them and addictive so we'll eat more of them.
Sounds like you might be interested in the book "The Hunger Brain" Also checkout the study by Cabanac which illustrates how our highly palatable food makes us eat more. Food-dispensing machine: subjects would obtain the bland food from machine when hungry. During this time weight was steadily lost and the patients never complained of hunger. It was a starvation-level calorie intake – without hunger.
"Eating clean" and "chemicals" are words that are on the wrong track. They make it hard to think clearly about what's in your food. Food experience, including appetite, is much more than what's in the foods. The sensory experience of "processed" foods are designed and consumer tested to make them enjoyable to eat. Wanting something extra salty or sweet to crunch on can influence appetite, but it's from excitement, not hunger. Fiber in whole foods probably has the major impact in decreasing your appetite.
Yes, eating clean—focusing on whole, unprocessed foods—can help stabilize blood sugar levels, reduce cravings, and increase satiety, which may lead to a decreased appetite.
I think so, typically when you eat whole foods you're getting more fiber in your diet (which fills you up). I would avoid spiking your glucose with low-fiber, high-sugar foods. A lot of the foods on shelves are meant to addict you by manipulating this ratio; when your glucose falls you want to get that high again so you're more likely to consume more food/sugar. That's why sugar is 20x more addicting than cocaine some say lol. I would recommend eating whole foods and if you want snacks, just check the ingredients + macros. For a quick pinch you could eat bars, shakes, and protein products that don't make you crash. I like [Aloha](https://aloha.com/collections/protein-bars) bars, RX bars, or this new protein pudding [psquared](https://www.psquaredfoods.com/). Hard-boiled eggs fill me up too
Yes without blood sugar spikes
Yes
literate sloppy zealous versed connect cough consider jar chief agonizing *This post was mass deleted and anonymized with [Redact](https://redact.dev)*
100% yes. The chemicals in junk foods are designed to leave us wanting more - it also often lacks fibre. Healthy foods are also filled with nutrients to keep us satiated :)
I don't think it's decreased appetite. Any chance the food you're eating just curbs your hunger?
wow this was actually really helpful. i was wondering why i haven’t craved anything in a long time.
I wouldn’t think of it as reducing your appetite in a negative way but if you’re eating more nutrient dense food it’s actually going to leave you full for much longer. Like if you want a snack and you eat an apple versus a bag of potato chips there’s a huge difference. Eating empty carbs and empty calories void of nutrition or quality nutrition anyways is going to make you want to snack shortly after a meal or do you have nutrients to keep you full throughout the day you’re gonna want to snack at night
Yes; for a few reasons. Firstly, eating “clean” usually means a person is eating more fiber, healthy fats and protein than if they were consuming a lot of ultra processed foods which also have higher amounts of added sugars. So people may be eating less volume wise but tend to feel fuller longer and reduce cravings.
Probably also that the "clean" foods are lower calorie for more food. Very simple example is that 1000 calories of Oreos is very easy to eat. 1000 calories of broccoli isn't. So you feel your appetite is lower, but it's just that you've been clearly satisfied by one & not the other. This is one reason I like the "yes and" approach to food. If you want something that is low satiety like a cake or something, you can pair it with something more filling (I do a protein shake) so you get more full without having to avoid whatever it is you like.
I find the exact opposite. Whole Foods are not as calorie dense as processed. I find myself eating all day and sometimes coming to the end of the day short of my calorie needs. My metabolism just keeps ramping up. The funny thing is, I can eat all day and continue to lose weight and get lean. Never hungry. It does get annoying to eat so much tho. It’s work. Another factor is that I have lifted weights for 25 years. I have a lot of muscle on my body so my calorie intake usually higher than most. Once I switched to Whole Foods and started tracking my calories, it became clear people struggle with weight mainly due to man made foods. If only Whole Foods were available I believe rates of obesity would plummet.
In my case, the strict elimination diet I was on that I considered “clean” was protein deficient, and so it caused my body to stop producing stomach acid that I needed to break down my food. Try taking digestive enzymes and making sure you’re getting at least 30 grams of protein each meal.
I think it has far more to do with working one's background insulin down. Get off the glucose/insulin roller coaster that causes most of our cravings. Hard at first, because when you cut carbs your body craves them. For awhile.
I’m the opposite. I’m always hungry when I eat clean. Always lack that final satiety. But if I grab one hand full of m&ms or a couple oreos I’m instantly satisfied.
Not a good correlation, my hunger is ravenous. There's just so many variables at play and some of them are competing. You can search keywords ghrelin
No such thing as clean eating
Absolutely. Eating clean and having less cravings once you've detoxed is anecdotally what is experienced.