Consistent weight of food
Studies have shown that people eat a consistent weight of food on a daily basis, therefore substituting lower energy dense foods (eg, vegetables) for higher energy dense foods can significantly reduce energy intake (>350 kcals/day) and promote satiety without vastly altering the overall volume of food consumed
Obesogenic enviornment
Clearly, if energy-restricted diets were followed, then rates of obesity would not be a concern. Adherence is a separate issue, but energy intake on a population level remains too high, not through any knowledge deficiency, but because of substantial changes in food pricing, availability, and marketing.35 This has created an ‘obesogenic’ environment where people are constantly bombarded with opportunities to eat, and specifically high sugar, high-fat snacks that humans never met during our evolution as a species. In a busy world, with the breakdown of home cooking, we have become reliant on energy-dense processed meals and a regular meal pattern has given way to ‘grazing’ throughout the day on high-calorie snack foods, leading to ‘passive’ overconsumption and consequent increases in obesity.
The Role of Non-Nutritive Sweeteners in Weight Management
n balance artificially sweetened beverages, taken in place of sugar, had small beneficial effects on energy intake and body weight. If patients cannot do without their carbonated soft drinks, and are wondering whether it is safe and helpful to swap sugarsweetened beverages for low-calorie, artificially sweetened alternatives, then the answer certainly seems to be yes
Some support for their role in successful weight management comes from the National Weight Control Registry (http://nwcr.ws/default.htm), a self-selected group (>10,000) of weight loss masters who must have lost a minimum of 13.6 kg (30 Ibs) and kept it off for at least 1 year, although most have lost more than double this amount and maintained it for over 5 years. Their habits have been studied extensively, and although this is only 1 associated finding, few (10%) regularly drink sugar-sweetened beverages. However, >50% report regular consumption of artificially sweetened beverages as a way to control energy intake.
Optimising foods for satiety
Protein satiating
Protein has taken centre stage as the high satiety food constitute because of considerable experimental and real-world research indicating that increasing the protein composition of the diet without changing net energy can lead to enhanced feelings of satiety
Another food ingredient that can have beneficial effects on satiety responses is dietary fibre (Clark and Slavin, 2013, Howarth et al., 2001, Wanders et al., 2011). Fibre is a complex and varied macronutrient encompassing a range of non-starch polysaccharides (carbohydrates) and lignin (a non-carbohydrate alcohol derivative), which are either soluble or insoluble and fermentable or non-fermentable (Burton-Freeman, 2000). Fibre is thought to affect satiety in many ways, depending on the fibre type, and relating to its ability to bulk foods, increase viscosity, gel in the stomach and ferment in the gut (Slavin & Green, 2007). Describing the effects of each fibre type is beyond the scope of this review. More generally, a fibre-rich diet is thought to promote satiety and weight management because it will contain foods that are low in energy density, such as fruit and vegetables, which when eaten in the same volume as high energy dense foods are equally as satiating but less energetic (Rolls et al., 2005), indicating that the way in which high fibre foods are digested promotes satiety. Indeed, fibre increases gastric distension, slows the rate of gastric emptying and impacts on satiety hormone release; processes associated with heightened sensations of satiety (Wynne, Stanley, McGowan, & Bloom, 2005). Recently, the contribution of fibre viscosity to satiety has received attention. Vuksan et al. (2009) tested the effects of three fibres (consumed in 5g portions dissolved in a beverage) that differed only in terms of their ability to thicken liquid and found that only the most viscous fibre reduced intake at the next meal. Similarly, Juvonen et al. (2009) examined the effects of an oat-fibre beverage with or without its natural viscosity (achieved by β-glucanase treatment) and found that the higher viscosity beverage slowed gastric emptying and reduced satiety hormone responses compared to the lower viscosity beverage, leading to lower total energy intake over the course of the day. Wanders et al.‘s (2011) systematic review also found that fibres classified as viscous were more satiating than less viscous fibres. It is not known if the sensory properties or post-ingestive effects of viscous fibres are driving these effects.
Howarth et al. (2001) reviewed 38 studies that directly compared the acute effects on satiety of a low fibre food/meal vs. a high fibre food/meal of equal fat and energy contents. Their analysis found that 32/38 studies reported a fibre-related increase in satiety, with this being statistically significant in 26/32 of these studies. However, the findings from two more recent systematic reviews were less positive, with one reporting that only 39% of the reviewed studies showed a significant effect of fibre on satiety (Clark & Slavin, 2013) and the other concluding that overall effects of fibre on satiety and body weight were relatively small (Wanders et al., 2011). Despite the evidence that high fibre foods/diets can dull appetite, albeit an effect that might be fairly modest, EFSA have rejected general fibre-based satiety claims because this food component appears in many forms and effects are not sufficiently characterised (EFSA, 2010). Because of the diversity in fibre type and function, and related sensory characteristics, careful consideration must be given to the fibre selected for a high satiety product.
The traditional approach to understanding satiety, – that is, examining the post-ingestive metabolic effects of foods, – indicates that not all energy-yielding nutrients will affect satiety in the same way. This important work suggests that foods might have optimal effects on appetite control when they are high in protein and fibre and contain more carbohydrate than fat. As well as considering post-ingestive influences on satiety this section has touched on aspects of satiety that could be attributed to the consumer’s experience of consuming the food before it is processed by the gastrointestinal system. It was noted that protein’s effect on satiety might be dependent on its sensory profile; that fat has a low satiety value possibly because satiety expectations of high energy dense foods are low; and that the perceived viscosity of fibre containing beverages might contribute to the consumer’s experience of satiety. The next section will consider in detail how these types of pre-ingestive non-nutritive factors may contribute to satiety.
https://academic.oup.com/ajcn/article/82/1/1/4863302