You just ate a modest helping ofsouthwestern chicken casserole. Hooray for healthy eating — you’re feeling pretty satisfied from this high-fiber, protein-packed meal. After all, studies supportfiberandproteinas being helpful for weight loss because they’re linked with greater satiety.
But sadly,recent findings从谢菲尔德大学出自表明情况并非如此。您吃的营养餐可能会抑制几个小时的食欲，但在一天中您消耗的卡路里数量可能不会造成凹痕。
No Link Between Appetite and Calorie Intake — So What?
研究人员reviewed462 studies that measured self-reported appetite and calorie intake. They wanted to know whether self-reported appetite (how full you say you are) really corresponds to calorie intake (how much you end up eating). Ideally, you would expect that if someone reports they were more satisfied from eating something that they would eat less of it.
结果被证明是一个混合的包：研究人员发现，有51.3％的研究未能找到食欲和热量摄入之间的联系，得出结论是食欲是nota reliable predictor of total caloric intake, but we shouldn’t be surprised that this is the case. After all, how much we eat is complex and goes beyond how full we feel. Eating for emotional reasons, deep-rooted eating habits, your environment and food access can all affect how much you ultimately eat.
Appetite-Suppressing Foods and Weight Loss
The study’s findings imply that marketing claims about appetite-suppressing properties in certain foods may be misleading. In arelease, lead author Dr. Bernard Corfe said: “The food industry is littered with products which are marketed on the basis of their appetite-modifying properties. Whilst these claims may be true, they shouldn’t be extended to imply that energy intake will be reduced as a result.” So, does that mean you shouldn’t strive to meet your fiber goals or eat quality lean protein? Of course not!
A good weight-loss strategy includes choosing foods that help you manage hunger. For example, which breakfast option would work better at keeping your hunger at bay until lunch: a bowl of sugary cereal or a bowl of high-fiber燕麦? Oats are the sure winner! As这个帖子explains, not all caloriesandcarbohydrates are created equal. Complex carbohydrates like oats are minimally processed and high in fiber and nutrients, while refined carbohydrates like sugary cereal are highly processed and low in fiber and nutrients. Fiber keeps bowel movements regular, regulates blood sugar levels and slows digestion (making us feel fuller for longer). Furthermore, refined carbohydrates are typically higher in sugar, which can阻止减肥目标，燃料糖成瘾并促进糖尿病和脂肪肝病.
The Takeaway
这项研究确实暗示食欲可能是您最终进食多少的糟糕指标。并非我们所有人都很幸运能与hunger cues, which may be why we overeat. To help you keep track of how much you’re actually putting into your body, track your food inmyfitnesspal. It may also help you learn how different foods affect your appetite on your journey toward better health.
