Dr Ted Naiman suggests that it’s protein that’s the real driver of satiety.
That a healthy diet will prioritise protein.
Or as I first learnt from Dr Ben Bikman: we should Prioritise Protein, Control Carbs and Fuel with Fat.
Naiman uses a useful ratio. He suggests that for health and fat loss, we should strive to take in a protein energy to non-protein energy ratio of 1:2.
So the calories we take in from protein, should match the combined calories we take in from carbs and fat. Any lower and you'll feel sluggish and eek towards rabbit starvation, but much higher and you'll be left unsated but too full of calories.
This is a ratio we often find naturally built into foods that are ideal for us, such as eggs and rib-eye steak.
These are often thought as as 'protein' foods, and then we add both carbs and fats to our plates to 'balance them out'. But actually, the foods on their own are probably ideal for us and should be eaten in larger quantities without extra oils, breads, fruits and wines. The fact that we always think to add more energy to these foods goes a long way to explain why we are both under-proteined and over-caloried as a society.
Any time your meal is not made up of these foods, especially if you are not particularly active, there is a good chance that you are skewing your protein energy to non-protein energy ratio for the worse.