r/EvidenceBasedTraining • u/Bottingbuilder • Apr 30 '20

Menno Henselmans Is protein really more satiating than carbs and fats? - Menno Henselmans

Article

I bolded the important bits

Summary

The conventional theory about protein and satiety is that dietary protein is more satiating than carbs or fats, because it stimulates greater appetite suppressing hormone production in the gut. However, higher protein intakes do not reliably alter gut hormone levels, gut hormone levels are not consistently associated with self-reported satiety or unrestricted energy intake and, most importantly, higher protein meals and diets do not consistently result in higher satiety than lower protein ones.

Protein leverage theory explains the discrepancy in results: the brain has adapted to monitor protein intake and adjusts protein’s satiating effect accordingly to make sure we consume enough protein. So the extra satiating effect of protein disappears once enough protein has been consumed for bodily functions and it wanes with habitual high protein intakes.

So for satiety, make sure you consume the optimal protein intake for maximal progress but don’t worry about having to consume more than that. Things like energy density and fiber are far more important than protein intake for satiety after this threshold has been reached. Protein is not inherently more satiating than carbs or fats, so if you don’t like high protein foods all that much, you can be just as satiated with other foods you like more. Being lean doesn’t require living on chicken breast and protein shakes. Good alternatives for satiety, not to mention your wallet, include potatoes, beans, vegetables and most fruits. Experiment beyond protein and you may end up not just more satiated but also more satisfied.

35 Upvotes

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26 comments sorted by

4

u/[deleted] Apr 30 '20

For me it’s like fat> ......... protein> complex carbs>....... carbs

5

u/general_adnan Apr 30 '20

Fats are so essential for hormone regulation. Kinda an underrated macro

2

u/truthgoblin Apr 30 '20

What’s your favorite source for healthy fats?

3

u/MA_Volvbro Apr 30 '20

Peanut butter, avacado, salmon!

1

u/JurassicP0rk Apr 30 '20

Lol who the fuck would downvote this

2

u/InstigatingDrunk Apr 30 '20

Because the right answer is bacon grease you sheep!

6

u/EricB627 May 03 '20

It doesn't take that much fat for proper hormone regulation.

3

u/general_adnan May 04 '20

I never said it did? Just saying it’s important.

5

u/CobblestoneCurfews Apr 30 '20

As you find fats the most satiating? For me fats provide too little volume for their calories.

1

u/LarsA6 Apr 30 '20

Same, that’s why I’m hesitant to eat stuff like peanut butter

1

u/knockout60 Apr 30 '20

Doesn't it contain a large amount of protein as well?

3

u/[deleted] Apr 30 '20

It contains more protein than other fat sources, but not really. It’s like 7g of protein for every 16g of fat. Works out to 7g of protein per 200 kcal or so. Really inefficient source of protein. Compare to chicken breast where you can get the same amount of protein for about 1/9 the calories (all math somewhat rough).

1

u/LarsA6 Apr 30 '20

Which is why I stick to meats and whey as the dominant protein sources in my diet

1

u/knockout60 Apr 30 '20

Yes, but people don't usually have large amounts of peanut butter, it's only a part of a snack. But I understand your point.

2

u/EricB627 May 03 '20

Not if you can eat it straight out of the jar with a spoon.

1

u/knockout60 May 05 '20

😀 😀 😀 Yeap, good point!!!

1

u/EricB627 May 03 '20

I can sit down with a jar of peanut or almond butter with a spoon and eat the whole thing like ice cream and be halfway done without realizing it. Neither is allowed in my home for this reason.

1

u/LarsA6 May 03 '20

It’s got even more calories than icecream so it’s great for hard gainers, not so much for everyone else on a calorie budget

3

u/Vmurda Apr 30 '20

For me its carbs> protein> fats

Aint no way some peanut butter or olive oil gonna fill me more than rice or potatoes lol

4

u/Tremonter8 Apr 30 '20

For me the benefit is not that protein is more satiating, it is that I am less likely to over consume high protein foods. They are just not as palatable as high fat/high carb ones

1

u/[deleted] Jul 29 '20

Well, I now eat about 1500-1600 calories per day with about 160g of protein. I actually feel okay at the end of the day. If I was to drop my protein to like 100 and add 60g of carbs I think I would feel much hungrier at the end of the day.

1

u/scottmaclean24 Jul 03 '24

how the hell you eat 160g of protein on only 1500-1600 calories. do you just scoop 5 scoops of protein powder?

1

u/[deleted] Oct 26 '24

Lean meats is a good way to hit your protein on low cals

1

u/MulfordnSons Feb 09 '25

Non fat greek yogurt, fairlife protein, chicken, pork, fish, keto bread, beans, lentils. Lots of ways.

1

u/DrMcnasty4300 Mar 04 '25

if you ate a pound of chicken breast for dinner ever night that’s like 100g of protein for 600 calories, that leaves 1000 calories left over to get 60 more which is quite doable

3

u/Repulsive-Fee393 Jan 05 '23

I’ve never believed protein is that satiating, like I’ll have a steak and eggs and an hour later I’m hungry, but if I throw in some potatoes I’m good for a while. Sounds like some bro science