Enhance Satiety With Soluble Fiber

Fiber is an important part of our daily diet and can be obtained easily from fruits and vegetables.  It is currently recommended that we consume about 25 - 35 grams of fiber each day in order to obtain the many benefits of fiber.  Unfortunately, it has been reported that less than half of us consume enough fiber.  One way to increase our fiber intake is to add it to the beverages we drink.  Many fiber supplements easily dissolve in liquids, making this a simple way to increase our fiber intake.  A recent study on the impact of soluble fiber and appetite suggests that another benefit of soluble fiber might be its ability to make us feel fuller.

In this nutrition research study, study investigators examined the impact of four types of fiber on feelings of fullness (satiety) and energy intake at the next meal.  For this study, 14 men and 22 women were enrolled and completed 6 study sessions.  Study volunteers were asked to consume a solid snack with a liquid beverage in the mornings.  This liquid beverage contained one of four different types of fiber: soluble fiber dextrin, soluble corn fiber, polydextrose, and resistant starch.  The volunteers' feelings of fullness were measured every 20 minutes for 3 hours and 40 minutes after consumption of this snack and beverage.  Study volunteers were then provided a noontime meal and the amount of food not eaten was measured.  The study investigators reported that all four fibers and the control snack with a similar amount of calories increased feelings of fullness and less hunger compared to a snack with lower calorie levels.  However, the researchers indicated that only the consumption of the soluble fiber dextrin resulted in a reduced calorie intake at the noontime meal.

This is an interesting study that suggests not all fibers are the same when it comes to their impact on our overall food consumption.  While all four of the fibers tested helped the study subjects to feel full and reduced their hunger, only consumption of the dextrin fiber altered how much food the study subjects consumed.  While many people use fiber supplements solely for the health benefits of fiber, some use fiber as a weight loss tool because of fiber's ability to reduce our hunger.  While reducing hunger with fiber consumption can be a good weight loss tool, this study suggests that picking the right fiber might be necessary to obtain the full weight loss benefits of fiber.  Since this was a small study of only a few adults, it will be necessary to confirm these results in a larger study.  In the meantime, if you are considering adding fiber to your drinks in an attempt to lose weight, you might want to consider trying different forms of fiber to find what works best for you.

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Eat Three Meals Per Day

Many diet plans suggest eating small meals every 2-3 hours throughout the day instead of simply eating the three 'big' meals, breakfast, lunch, and dinner.  Eating like this can mean eating as many as 5-6 total meals per day, though the meals are smaller.  The concept behind this eating pattern is that it will assist in our weight loss efforts by boosting our metabolism, reducing our appetite, and helping to support normal blood sugar health.  Although this approach is well accepted by many, the science behind the theory remains open for debate.  Additionally, the impact of eating frequency on the amount of total calories consumed and appetite control remain unclear.

A review of the science behind this issue was recently published in the Journal of Nutrition.  The review primarily examined published feeding studies that focused on the effect of eating frequency on appetite and food intake with the 3 meals/day eating pattern used for comparison.  The study investigators reported that...

Eating more than 3 meals per day:

• Reduced the highest level of feelings of hunger,
• Suppressed the highest level of feelings of fullness, 
• Reduced peak levels of some appetite-related hormones, but
• Had no effects on feelings of hunger or fullness when measured throughout the course of the day.

Eating less than 3 meals per day:

• Increased subjects perceptions of appetite (felt hungrier) and
• Reduced their feelings of fullness.

Overall, this review suggests that eating more than 3 meals per day has only a minimal impact on hunger and hunger-linked hormones.  This suggests that eating smaller amounts of food more frequently probably has little impact on appetite control and probably does not reduce the overall amount of food one eats.  Nonetheless, the study investigators did report that actual studies on eating frequency and food intake are inconsistent and conflicting to date, so additional research is needed to determine if eating more than 3 meals per day has any real benefit on reducing overall caloric intake.  In contrast, this current review of the science clearly indicates that eating fewer than 3 meals per day has a negative impact on feelings of hunger and fullness, suggesting that over time we might lose control over our appetite if we try to stick to a diet plan that recommends eating fewer than 3 meals per day.   In general, this study appears to suggest that eating 3 meals per day remains the preferred eating pattern in regards to its effect on our appetite and food intake.  If we choose to eat smaller meals more closely together over the course of the day, it is important for us to keep close track of our total food intake.  Following an eating pattern that includes fewer than 3 meals per day appears to be a poor choice and likely should be avoided.

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Avoid Distractions During Meals

There are many things we can do to improve our eating habits that can help us improve the nutritional quality of our meals while reducing the amount we eat to a healthier level.  Making fruits and vegetables a much bigger part of our meals, choosing foods that keep us feeling fuller longer, and eating at a slower pace are all things each of us can do that will help us develop better eating habits.

According to a new study published online ahead of print in the American Journal of Clinical Nutrition, removing distractions during our meal times might also improve our eating habits.  While previous studies have shown that mealtime distractions can lead to greater amounts of food consumed during one's meal, this new study examined the impact of mealtime distraction on later appetite and food memory.  For this eating study, investigators instructed 44 volunteers to consume a fixed lunch within a specified amount of time while playing computer solitaire or without any distraction.  30 minutes after the meal, study subjects took part in taste test.  Interestingly, the study investigators reported:

• Distracted volunteers, those playing solitaire, reported being less full after lunch compared to non-distracted volunteers.
• Volunteers that played computer solitaire during their lunch ate nearly 2 times as much during the post-meal taste test.
• Recall of the 9 food items provided during lunch was less accurate in the game-playing group compared to the non-distracted study volunteers.

Although small, this is an interesting study that further supports the concept that mealtime distractions can affect our food consumption.  While previous studies indicated that mealtime distractions cause us to eat larger meals, this current study suggests distractions during meals can results in greater post-meal appetite and greater post-meal snacking.  This has the potential to result in overall greater food consumption throughout the day.  Considering our tendencies for eating on the run, watching television while eating, or sitting in front of a computer while eating, the effect of mealtime distractions on eating habits is important to keep in mind.  Minimizing mealtime distractions is one easy step we can all take towards developing better eating habits and fighting obesity.

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Boost After-Meal Fullness With Green Tea

Over the last couple of years, green tea has become one of the more popular weight loss aids.  This is because several research studies in animals and people have suggested that green tea might aid with weight loss efforts by suppressing appetite, increasing body metabolism, and decreasing fat absorption.  These weight loss benefits of green tea are thought to be primarily due to the catechins, anti-oxidant compounds, found in green tea, though the exact mechanism(s) is still under investigation.

A new research study designed to examine the possible benefits of green tea on blood sugar health and weight loss was recently published in Nutrition Journal (free to download).  For this study, investigators asked 14 healthy volunteers to consume a meal with either green tea or water at two different times.  Each meal consisted of white bread with sliced turkey and 300 ml of the assigned drink. Green tea was brewed and served hot with the meal.  Blood samples were taken prior to eating the meal and at several time points after eating the meal.  During these time points, study volunteers were also asked to fill out questionnaires related to feelings of fullness.  The study investigators reported:

• Green tea consumed with a meal had no effect on markers of blood sugar health.
• Consumption of green tea with the meal resulted in greater feelings of fullness at 15, 45, 60, and 90 minutes after the meal compared to drinking water with the meal.
• Study volunteers had stronger feelings of having consumed enough after the meal with green tea compared to the meal with water.
• The desire to eat one's favorite food was lower after consuming green tea compared to water.

This new study continues to suggest that green tea might have a role in our weight loss efforts by reducing our hunger.  While other studies have reported that green tea might aid in weight loss by increasing metabolism or increasing fat oxidation, this study indicates that green tea, particularly brewed green tea, might help suppress appetite.  Suppression of appetite has the potential of reducing the amount we consume, an important aspect of any weight loss plan.  The green tea consumed in this study provided about 150 milligrams of catechins (plus about 80 mg of caffeine).  It is important to remember that the amount of green tea catechins will vary widely from product to product and is likely to be lower in ready-to-drink green teas than in freshly brewed green teas.  Nonetheless, for individuals looking to control their weight, drinking green tea with one's meal might be one easy, potentially beneficial change to make.

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Choose Foods That Are Eaten Slowly

Enhancing satiety, or our feeling of fullness, is a major target many weight loss strategies.  One aspect of this concept is that eating foods that make us feel full after consuming only relatively small amounts will cause us to eat less throughout the day.  Another approach is to eat more slowly, which has been reported to allow our brains to send fullness signals to our stomach and result in us consuming less calories.  One study has even reported that the earlier feelings of fullness associated with eating slowly are due to the release of aromas from the food during chewing.

Because some foods can be eaten more rapidly than other foods, a new nutrition study has examined the possible link between the eating rates of foods (how fast a food item can be eaten) and the amount of food we eat and the impact on the nutritional quality of our diets.  For this study, nutrition researchers asked 37 study volunteers to consume 50 grams of 7 different foods.  A total of 45 different foods were tested.  The researchers measured how long it took to consume each food item, subsequent food intake, and nutritional quality of the overall diets.  The results of this study showed:

• The length of time it took to consume the food items ranged from 4.2 grams per minute (slow) to 631 grams per minute (fast).
• Consumption of foods that could be rapidly eaten was linked to an increase in overall food consumption and calorie intake.
• Intake of carbohydrates, protein, and fiber were reduced by consumption of rapidly eaten foods.
• Fat consumption was not reduced by consumption of rapidly eaten foods.

This is a unique and interesting study that shows a link between how quickly a food can be eaten and diet quality.  Overall, this study suggests that consuming rapidly eaten foods can lead to an unrealized over-consumption of food, which can lead to an increased risk for becoming overweight or obese.  Additionally, choosing foods that can be eaten quickly puts us at risk of consuming a nutritionally-poor diet.  The results of this study emphasize the importance of our food choices and eating habits.  Choosing foods that naturally lend themselves to being consumed slowly and then consciously forcing ourselves to consume our food at a more leisurely pace can be important and easy steps to developing healthier eating habits.  

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Take Small Bites & Chew Slowly!

Retronasal aroma release is the process by which food aromas are released and sensed through our mouths during chewing.  Research has suggested that increasing the level of aromas released in this way can increase our feelings of fullness and potentially reduce our food consumption during a meal.  While we apparently each have individual differences in how well we recognize these food aromas, studies are being conducted to find ways to enhance the release of these aromas.  This includes research into different food processing methods and the effects of different eating patterns.

A new research study published online ahead of print in the British Journal of Nutrition examined the impact of bite size and chewing duration on retronasal aroma release.  In the initial part of the study, investigators asked 21 young, healthy, normal-weight volunteers to either eat freely or to eat two different fixed bite sizes.  In the second part of the study, the same volunteers were asked to either chew the food quickly (3 seconds) or more slowly (9 seconds).  During each part of the study, aroma release from the food was measured in the study volunteers.  The results of this investigation showed that:

• Taking multiple small bites of food resulted in a substantially greater release of food aromas compared to a smaller number of large bites.
• Chewing the test food for a longer duration resulted in a higher level of aroma release compared to chewing for a short length of time.
• Combining small bite size with longer chewing time did not enhance aroma release compared to either small bite size or longer chewing time by themselves.

This is a fascinating research study, which suggests that consuming our food in small bites and/or chewing more slowly releases greater amounts of aroma from the food we eat.  If retronasal aroma release is linked to an increase in feelings of fullness as some studies suggest, then eating smaller bites or chewing more slowly might cause us to feel full more quickly at meal time.  This has the possible long term effect of causing us to eat less food, assuming we listen to our bodies and actually stop eating when we feel full.  Additionally, this has the possibility of providing us with a more enjoyable dining experience based on the higher levels of food aromas we sense while eating.  Many of us have already developed particular eating habits with some eating very quickly and others eating more slowly.  Learning new, slower eating habits can be difficult for some of us, so choosing foods that lend themselves to taking smaller bites or choosing foods that are naturally chewy might be a good way to start developing better dining habits.

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Chili Pepper Compound Alters Genes In Fat Tissue

Capsaicin is probably the best known compound found in hot chili peppers.  It is responsible for the burning or hot sensation we feel when we eat these or similarly hot peppers.  Research has suggested for quite some time now that capsaicin might support healthy weight loss.  The primary reason for capsaicin's potential to help with weight loss is its ability to induce thermogenesis (heat formation in the body), which in turn could increase the number of calories burned.  Additional research has suggested that capsaicin might also induce a feeling of fullness, which could lead to smaller caloric intake.  Despite these early, positive findings for capsaicin's use as a weight management tool, the biological mechanisms by which it might support healthy weight loss remain unclear.

New research published in the June issue of the Journal of Proteome Research suggests that capsaicin's possible weight loss benefits might be mediated through changes in the gene expression profile of fat tissues.  For this study, rats were fed either (1) a normal diet with no capsaicin, (2) a high fat diet with no capsaicin, or (3) a high fat diet with capsaicin at a dose of 10 mg per kg of body weight.  Changes in body weight and changes in proteins produced by fat tissue were examined between treatments.

Results of this new study showed that rats fed a high fat diet that included capsaicin lost 8% of their body weight in comparison to rats fed a high fat diet and not getting any capsaicin.  Furthermore, inclusion of dietary capsaicin resulted in changes in 20 proteins, 10 of which dramatically increased and 10 of which dramatically decreased.  Most of these proteins were known to be involved in lipid metabolism and antioxidant status.  You can read more about this study and the metabolic differences between what adipose tissue and the more active brown adipose tissue in an accompanying editorial.

The results of this new study are very intriguing and provide additional support for the potential anti-obesity role of capsaicin as well as related compounds.  While research with human subjects is still fairly limited, early results suggest that capsaicin and/or capsinoids might increase thermogenesis, decrease appetite, support abdominal fat loss, and increase fat breakdown.  Should research continue to show weight loss benefits of capsaicin as well as its safety, this compound might become a useful part of a healthy weight management plan.

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Impact of Sweeteners on Hunger & Food Consumption

Sugar-sweetened beverages have been implicated by many advocacy and research groups as being one of the causes of the current obesity epidemic.  Over time, this has lead to an abundance of drinks and other snacks sweetened with a variety of artificial sweeteners.  Among the many concerns that have been voiced about artificial sweeteners, there is some question as to whether these low-calorie drinks cause compensatory over-eating to make up for the reduced calories in these drinks.  A new study recently explored this possibility.

For this new study, nutrition researchers fed study volunteers a snack sweetened with one of three different sweeteners (stevia, aspartame, or sucrose [table sugar]) and then studied the impact of these snacks on hunger and food intake at later meals.  The snacks contained either 290 Calories (stevia-sweetened and aspartame-sweetened snacks) or 493 Calories (sucrose-sweetened snack).  Hunger levels were recorded before and after meals and throughout the test afternoon.  The study investigators reported that:

• Consumption of stevia- and aspartame-sweetened snacks did not cause an increase in calories consumed at lunch and dinner meals compared to consumption of sugar-sweetened snacks.
• Feelings of hunger or fullness were not different between the different sweeteners.
• Stevia-sweetened snacks appeared to do a better job of supporting normal blood sugar health compared to sugar-sweetened snacks.

These are interesting results that suggest low-calorie snacks or drinks will not induce compensatory eating behaviors.  This appears to be because feelings of hunger and/or fullness were not different between the three sweeteners despite the fact the stevia- and aspartame-sweetened snacks contained about 200 fewer calories than the sugar-sweetened snacks.   This ability of low-calorie sweeteners to achieve the same feelings of fullness at a lower calorie intake level suggests that consuming low-calorie snacks can be an effective way to reduce overall caloric intake and lose weight.  The International Food Information Council Foundation has some excellent material on low-calorie sweetener options if you want to read more on this topic.

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A Pre-Meal Prune Snack for Weight Management

A common weight management strategy is to focus on foods that provide higher levels of satiety (feelings of fullness) in an attempt to reduce hunger and overall calorie intake.  Foods rich in protein and fiber are commonly used as part of this weight loss strategy.  A new study explored the potential benefit of including prunes (dried European plums) as part of a pre-meal snack as a strategy to reduce subsequent food consumption.

In their study, researchers provided 45 healthy, normal weight men with one of two pre-meal snacks.  One of the pre-meal snacks included prunes, while the other pre-meal snack included a bread product (instead of the prunes) and had the same caloric value and weight.  After consuming their pre-meal snack, the study volunteers were offered an all-you-can-eat meal with dessert.  Food and dessert intake and feelings associated with appetite were assessed.  The study investigators reported that:

• Volunteers consuming the prune-based snack consumed fewer calories at the following meal.
• Consuming the prune-based pre-meal snack also resulted in a lower amount of dessert consumed after the meal.
• At all time points tested between consumption of the snack and the following meal, volunteers who ate the prune-based snack reported less hunger and a less desire to eat.

The results of this study suggest that prunes have a satiating effect, thereby reducing food consumption at the next meal.  The study investigators suggest that the ability of prunes to increase one's feeling of fullness is likely due to their fiber content; one-fourth cup of prunes contains more than 10% of the daily value of dietary fiber.  In addition to promoting satiety, dietary fiber has been reported to have a number of potential health benefits, so including fiber-rich foods is a healthy choice for any diet plan. 

Making snacks or meals that are rich in satiety-promoting ingredients like fiber and protein, can be an effective part of a good weight management plan.  By aiming for foods that help you feel full, you can reduce overall caloric intake throughout the day.  My protein bars and shakes contain 20 grams of protein to help you feel full and my soy protein bars also contain 5 grams of healthy fiber.  Visit us to learn more.

Determining the Impact of Exercise on Weight Loss

Losing weight is successfully accomplished by putting ourselves into a negative energy balance, that is burning more calories than we consume.  This negative energy balance can be achieved by lowering caloric intake, increasing calories burned or both.  While this sounds simple, it is difficult for many of us to achieve.  Part of the reason for this difficulty might be the complexity of effects that exercise has on our body.

A story in the New York Times does a nice job of discussing some of the science behind the effect of exercise on our bodies and how this might impact weight loss.  Some of the points discussed are outlined briefly below.

Differences Between Men & Women:  Some studies suggest that when men exercised for 90 minutes, their appetites were suppressed.  In contrast, at least one study suggests that exercise caused changes that increased appetite in women, theoretically to maintain body stores for reproduction.

Maintaining Weight Loss:  A recent study suggests that exercise might be most important for weight maintenance once we've reached our weight loss goals.  According to the results from the National Weight Control Registry, the vast majority of the people who successfully kept the weight off exercised regularly.

Overall, the science explored in the New York Times article suggests that exercise is still an important part of a healthy lifestyle.  However, the research indicates that exercise might effect men and women differently, which can have an impact on weight loss strategies.  Additionally, it is becoming more clear that once a person's excess weight has been lost,  exercise might be one of the most critical components of keeping it off.

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Effect of Soluble Fiber on Gut Peptides

Dietary fiber has been reported to provide a number of benefits, including benefits for heart health, blood sugar health, and weight loss.  The benefits of dietary fiber for weight loss are due to its ability to reduce appetite.  This ability is partly related to the viscous nature of fiber and its ability to add bulk to the diet.  However, recent research has indicated that dietary fiber might also effect hormones produced by our digestive tracts.

A new research study explored the effect of soluble dietary fiber (psyllium) on hormones produced in the digestive tract.  For this study investigators assigned 16 healthy volunteers to one of five test meals: [1] Low Protein & Low Fiber (6-7 grams), [2] Low Protein & High Fiber (23 grams), [3] High Protein & Low Fiber, [4] High Protein & High Fiber, or  [5] white wheat bread.  The researchers measured multiple hormones and asked the volunteers to rate their hunger and fullness.  The results of this study showed that:

• High fiber meals decreased ghrelin, a hormone that stimulates hunger, and Peptide YY, a hormone that reduces appetite, responses.
• Despite the decrease in Peptide YY response, the production of this appetite suppressing hormone was prolonged by high fiber meals.
• Glucagon-like Peptide 1, a hormone that effects insulin and suppresses hunger, was reduced by the High Protein & High Fiber meal.

This new study suggests that dietary fiber might have more effects on appetite than by just adding bulk to the diet.  The results of this study and some previous studies show that soluble dietary fiber can alter hormones produced in the digestive tract that are involved with feelings of hunger.  The decrease in ghrelin secretion and the prolonged production of Peptide YY, suggest that dietary fiber might reduce appetite through effects on these hormones.  These effects further support the role of dietary fiber consumption as part of a healthy weight management program.  A free paper on dietary fiber and energy regulation is available if you want to read more.

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