WEIGHT LOSS: How a good diet activates satiety mechanisms and supports our efforts | Dipbar Fitness Center

WEIGHT LOSS: How a good diet activates satiety mechanisms and supports our efforts – Welcome to the Dipbar Fitness Center. Here we provide various information about healthy living from fitness, choosing healthy foods to healthy lifestyles. The hope, of course, hopefully this information can provide knowledge and guidance for you to live healthier. The key to understanding this article is weight loss diet in category Diet. Happy reading or watching the video.

Title: WEIGHT LOSS: How a good diet activates satiety mechanisms and supports our efforts | Dipbar Fitness Center
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WEIGHT LOSS: How a good diet activates satiety mechanisms and supports our efforts | Dipbar Fitness Center

In nutrition, diet is the sum of food consumed by a person or other organism. The word diet often implies the use of specific intake of nutrition for health or weight-management reasons (with the two often being related). Although humans are omnivores, each culture and each person holds some food preferences or some food taboos. This may be due to personal tastes or ethical reasons. Individual dietary choices may be more or less healthy.

Complete nutrition requires ingestion and absorption of vitamins, minerals, essential amino acids from protein and essential fatty acids from fat-containing food, also food energy in the form of carbohydrate, protein, and fat. Dietary habits and choices play a significant role in the quality of life, health and longevity.

There are thousands of diets. Some are for losing weight, while others are for gaining weight, lowering cholesterol, living a long and healthful life, and many other reasons.

A diet is best described as a fixed plan of eating and drinking where the type and amount of food are planned out in order to achieve weight loss or follow a particular lifestyle.

Here are some diets that are popular in the community

1. Mediterranean diet
The emphasis is on lots of plant foods, fresh fruits as dessert, beans, nuts, whole grains, seeds, olive oil as the main source of dietary fats. Cheese and yogurts are the main dairy foods. The diet also includes moderate amounts of fish and poultry, up to about four eggs per week, small amounts of red meat, and low to moderate amounts of wine.

2. Raw food diet
The raw food diet, or raw foodism, involves consuming foods and drinks that are not processed, are completely plant-based, and ideally organic.

3. Vegan diet
Veganism is more of a way of life and a philosophy than a diet. A vegan does not eat anything that is animal-based, including eggs, dairy, and honey. Vegans do not usually adopt veganism just for health reasons, but also for environmental, ethical, and compassionate reasons.

4. Vegetarian diet
The majority of vegetarians are lacto-ovo vegetarians, in other words, they do not eat animal-based foods, except for eggs, dairy, and honey.

Studies over the last few years have shown that vegetarians have a lower body weight, suffer less from diseases, and typically have a longer life expectancy than people who eat meat.

5. Ketogenic diet
The ketogenic diet has been used for decades as a treatment for epilepsy and is also being explored for other uses. It involves reducing carbohydrate intake and upping fat intake. It sounds contrary to common sense, but it allows the body to burn fat as a fuel, rather than carbohydrates.

6. Atkins diet
The Atkins diet, or Atkins nutritional approach, focuses on controlling the levels of insulin in the body through a low-carbohydrate diet.

If people consume large amounts of refined carbohydrates, their insulin levels rise and fall rapidly. Rising insulin levels trigger the body to store energy from the food that is consumed, making it less likely that the body will use stored fat as a source of energy.

Therefore, people on the Atkins diet avoid carbohydrates but can eat as much protein and fat as they like.
Although popular for some time, the Atkins Diet comes with certain risks. Individuals considering the Atkins Diet should speak with their doctor.

A healthy diet may improve or maintain optimal health. In developed countries, affluence enables unconstrained caloric intake and possibly inappropriate food choices.

Health agencies recommend that people maintain a normal weight by limiting consumption of energy-dense foods and sugary drinks, eating plant-based food, limiting consumption of red and processed meat, and limiting alcohol intake.

The Dietary Guidelines for Americans is an evidence-based information source that policy makers and health professionals use to advise the general public about healthy nutrition.

Weight loss, and especially sustained weight loss is a huge problem for many people today. But it’s not just a simple matter of over-eating and being sedentary – our body is way too smart for that. Because of the need to be able to avoid predation, find food, etc., all animals have in-built mechanisms that prevent them from over-eating getting too fat, even if food is in abundance.

However, in our modern diets we are missing out on the foods that activate these in-built mechanisms and as a result we constantly have the urge to continue to eat unhealthy foods to feel full – leading to weight gain and obesity. This situation is made much worse by the independently obesogenic properties of foods in the standard Western diet, as I discussed in part 1 of this series.

Overweight and obesity continue to climb at a frightening rate, yet the public health party line message has remained unchanged for many years – we simply have to eat less and exercise more. I believe this message is illogical, unfair to people and just plain wrong. This deficiency of whole plant foods in our diet prevents satiety and fat-burning mechanisms from kicking in, making weight loss extremely difficult.

In this second part of a two-part series, I highlight some of these mechanisms by which good food can support our weight loss efforts and promote satiety with less calories. Be sure to check out part 1 too, when I discussed the foods that promote over-eating and weight gain.


More on the health effects of sugar:

My weight loss journey:



The information provided on this YouTube channel is not intended to replace professional medical advice, diagnosis or treatment. The content presented is for informational purposes only. Always seek professional medical advice before starting any new health care regimen, treatment, exercise program or diet and never disregard professional medical advice or delay in seeking it because of something you saw on this YouTube channel. Always seek the advice of your doctor with any questions you may have regarding a medical condition.

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  2. Keep up this good work. Pace and content just right. However, be careful with that second to last wipe edit being so long and a blank screen–some might think the video ended at the wipe and would miss the summary at the end.

  3. Top quality content. Very much respected sir.

    What do you think about our inefficiency at de novo lipogenesis? Some convincing overfeeding experiments show that the majority of our fat cells are from actual dietary fats as people consistently overfed with carbs do not store them but instead get their metabolism sped up (which clearly isn't ideal for longevity).

    Now I'm not one to say "eat as many carbs as you want!! it's impossible to get fat from carbs!" because that's ridiculous. A balanced diet is clearly superior as even with our inefficiency at de novo lipogenesis you will end up eating fat (if you like absorbing the maximum amount of nutrition/cancer fighting antioxidants and vitamins/phytochemicals from your veggies), those fats will be unneeded energy and will be stored. So what I'm getting at is that calorie counting is superior.

    But I still think it's an important point due to the whole media/keto "carbs = obese"… I actually love using the same argument as them to make them realize the hypocrisy. They like claiming all carbs are the same, carbs = sugar, I then like to claim all fats are the same 🙂

  4. This is solid stuff. What are some of your favorites foods that maybe not on the radar for most people? I just found this German whole grain rye bread, first ingredient is whole rye kernels – only downside is it's a little bit high in salt.

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