Alright, let's now begin with lesson number 1.2. of this course feel fuller with your calories. So now this lesson is all about the definitions and what you mean by satiety, fullness, and energy density. Yes, these terms are scientific terms, but I want to try to explain them to you in the simplest possible way all through this unit over here. So let's start with what is it? Now satiety is a feeling of satisfaction that you get after you've eaten a meal. And remember, I had spoken to you about, you know, leptin and ghrelin in the evening for the first lesson.
So that's where the satiety comes from. That is separate. It is a function of the leptin hormone, that the levels keep changing, you know, after you've eaten a meal or before you're hungry, and that's where the whole feeling of satisfaction or not being hungry comes after you have eaten in Do now for any given number of calories, there are some foods that will keep you satisfied until your next meal. While there are others that would make you hungry sooner after you have eaten them. And I'm going to be talking to you. I'm going to be giving you lots of examples all along the course, for you to help you identify which foods are satiating, which foods have helped you make feel fuller.
Let's keep moving. Now, the feeling of satiety even involves a lot of natural physiological actions that really start in your stomach. And then ultimately, they affect the appetite tender in the brain. When the food is in the stomach, it actually stimulates the release of some special proteins in the digestive tract. And you can call them as say fearful proteins. And the release of these proteins what that does is it initiates a number of reactions and actions in the stomach digestive tract.
So when you take a look at this picture, it seems very complicated. I'm not going to go into the complication of picture, but it's just to show you that there are a lot of processes that happen in your body in terms of food structure, the sensitivity, action that happened is order processing. That is when you put food in your mouth, and then what goes on, for example, chewing and the food has been broken down. And then all this happened. So in short, there are physical, physical, physiological and human psychological factors that go into the feeling of satiety, or the feeling that you get after you've eaten a meal. So now going back to the action of proteins, that happens, you know, when you have eaten food, then that there's the proteins that are released.
So what that does is, first of all these proteins, they close their eyes of the closed valve between the stomach into the interstate when that happened, It slows down the digestion of food. And that gives us a feeling of fullness and really lowers down the drive to eat even more, because you're feeling full, you do not want to eat more you're happy with and you're satisfied with what you have eaten. The second action is initiated by the faithful proteins, that sends a signal to the brain in the appetite center. So when that happens, then also in that signal to the brain will tell us to stop eating. And more importantly, it is responsible for the extended feeling of fullness has occurred between meals, so you've had your breakfast, and then you're having your lunch. So you need to have the feeling of fullness from breakfast to lunch.
Or something to remember is that not all nutrients provide the same degree of satiety. Each food is different. There are certain types of fats that are more effective and less There are certain types of proteins that come second in the line. And interestingly, carbohydrate has a least satisfied satisfying effect. And healthy satiety is a selective ingestion of these nutrients either before a meal, or with a meal that will maximize overall satisfaction you get from them. Yeah.
And don't worry if this is too complicated for you keep trudging along the course and I'm going to explain all this to you in greater detail. And we will also discuss about the practical aspects as to what type of foods that you should be choosing really to provide you with more satisfaction and that make you feel much more full. Right. Now the next part is what is fullness. How do you define fullness? The stomach fullness is experienced after you have eaten a meal.
You've eaten your lunch or any meal you witness not your dinner. So what is the feeling of fullness that you Have after you have eaten that and fullness associated with the satisfied feeling in the stomach. And if you already there is often uncomfortable feeling, the feeling of fullness it stimulates a signal to the brain that really tells us to stop eating. And you remember the action of leptin and ghrelin again that so, that is actually everything is happening in the background. And that is how you get these feelings of when you should stop eating when you feel full. And when you feel satiated.
The foods that are high in fiber can produce a feeling of fullness. However, they are not effective in activating the field full of protein. Therefore, when you whereas fiber will make you feel full, it does not necessarily maintain satiety for an extended period of time. Now why our society in full That's important. Why should you even really care about these two terms? And why should you care about the foods that provide the satiety and fall?
So let's understand a little bit more. Now we all know we hear the news, we hear it every day that the world is really battling with the obesity and chronic disease crisis. And often times you hear this advice or message that move more and eat less. Unfortunately, that is not the solution to the problem. Moving more being physically active and eating less is easier for some and hard for the others. For some, it comes naturally for some other people.
It's a lot of effort and work that goes into it. And the unfortunate reality today is that a lot of people who want to lose weight, but they find it challenging and it's very difficult for them less. The reason for this is that they experience constant food cravings due to the influence of hunger hormones like ghrelin, and I had discussed about this in the previous lesson, if you want to go over there on to that lesson, one more time to understand the effects of Belen and leptin, please do so. Now in today's world, we continue snacking throughout the day, and bingeing on ultra processed food is kind of normal, and the availability of all these foods like chips, you know, corn chips, and cheese steaks and things like that are so easily available. They're there are checkout they are there and everywhere we are surrounded by them.
And the accessibility to these type of foods is like phenomenal. You find out everywhere and it has become hard to resist unless you make a conscious decision to move away from that. It is estimated that the ultra processed foods contributes to 60% of the calories in average, not Mexican diet and we all know that these foods are virtually lacking of nutritional value and are not all satiating. They are just empty calories and nothing else. So what is the difference between satiety and fullness? Oftentimes that it is confused with fullness, but there are two there are certain differences between the two phenomena.
Satiety is a feeling of satisfaction for not being hungry and that lasts long after the initial feeling of fullness subside. That me What does this mean? So it's really means that you return a meal, you feel satiated, you feel satisfied and you that you return a meal and the fullness actually then comes in after you have eaten the meal. So that gap between say two meals that is where you're feeling full, and then when you eat a meal, you feel full initially. That's it. That's the instant reaction.
But how awful do you feel after some time has elapsed? Let me explain this to you with an example. Say you've had your breakfast at eight o'clock. So by eight if by 815 820, you have finished your breakfast. And when you finish your breakfast initially you feel full, because you're satisfied. But what we really want is that feeling of fullness should extend to either the next snack, which is about two or three hours later, or to your lunch, whatever your eating pattern is.
So that is the feeling of fun. And satiety is a sensation that keeps us from snacking between meals. So that is whether you're feeling satisfied, you're feeling full. So really speaking, satiety and fullness, they go actually hand in hand together. To make this even clearer. Let's see it as an example.
If you eat a medium sized Apple, right so medium sized Apple contains about 100 calories on the other hand if someone or your friend maybe they ate one, right Apple drink like one whole apple and Apple rings made from that right apple. So one dried Apple ring contains 16 calories. That really means that seven right Apple rings for the equal to equal to 100 calories. Now when you eat an apple versus when you eat Apple rings, do you get the same level of level of fullness? Probably not. Now to achieve the same level of fullness for dried Apple rings, you will need to eat way more than seven Apple rings, meaning you will be eating more calories.
So that's the difference in the two. Remember a whole Apple has fiber in it whereas the apple rings do not have that much fiber in them. That is what contributes to the feeling of fullness and to that. Now take a look at these two. These two different salads. So the one on the left this is White bread, futons, this sugar, the sugar fruit juice is a certified dressing and low calorie.
And there's got artificial processed products. It's less satiating less appetite control, and there's more subsequent eating. Because this type of salad will definitely not make you feel full. After you have you might be satiated initially, you might be full initially but that feeling of fullness is definitely not going to extend until the next week. And let's look at the salad on the right hand side. So this says this contains sunflower seeds, avocados and pure olive oil and it is high calorie, yes.
But at the same time it contains real Whole Foods. It is more satiating. It gives you a better appetite control and as a result that is less subsequent to the more whole foods you have. And you try to take away the artificial processed foods from your diet. That is the way to go. And again, don't worry As we move along to courses for this concept, we'll make it even clearer to you.
So it is critical that we have a good understanding of satiating and filling, folks. Now take a look at this picture. So over here, there's lots of foods that keep you from feeling full longer, for example, and Apple bought me an excellent source of fiber and hence provide excellent satiety. Alma is another food that helps you keep control your appetite and makes you eat less. Almonds almond has got healthy fats in it so that is also a good source of protein to and helps you feel full for a longer period of time. Eggs so if you eat one to two eggs for breakfast, that really will help you control your hunger pangs before lunchtime.
Beans and legumes they are low in calories and are high in fiber and protein content. Raspberries or blueberries or even some strawberries. These are great sources of fiber They also help keep you full for a longer period of time. With Greek yogurt, Greek yogurt is an excellent source of protein, and also helps you feel fuller for longer period of time. Just some examples on foods that keep you from for longer. Now let's understand the concept of energy or calorie density.
These are contained in all foods, packs, alcohol, protein, carbs, fiber, everything contains calories. So one gram of fat contains nine calories per gram. one gram of alcohol contains seven calories per gram. one gram of protein contains four calories per gram. one gram of carbohydrate contains four calories per gram as well. And one gram of fiber contains two calories per gram.
So if you look at these diamonds over here that I have made, oh yes, that's telling you the amount of calories that you have for So each one of them is for one color. So you can see that fat has a maximum number of calories, whereas fiber has a minimum number of calories. And each of these they provide different kinds of satiation levels. And let's look at that further here. So when you eat 500 calories, so this is how it looks like in your stomach. You can see fruits and vegetables really fill up your stomach over here.
So there's a lot of fiber in them and there are whole foods and they fill you up really nicely and you feel really full after you have eaten you know, a great salad or a big bowl of veggies. When it comes to lean meat and fish you can see it occupies probably three fourths of the stomach. Fruits and vegetables contain the you know they occupy their entire stomach. You can see the spread over here and the fabric whereas lean meats and fish they can take probably only a three fourths of the stomach that they cover when you When you're eating them, you do feel full as well but not as full as you would do with fruits and vegetables. When it comes to potatoes, rice and beans, you can you can see that it has reduced so it's about less than three, four. When it comes to cheese, nuts and butter, you can see how much space it occupies in your stomach, and oil.
So you can see that as the number of calories per gram increases the space that it occupies in your stomach, it reduces. So there's the least number of calories calories is where you're having the fruits and vegetables. And the maximum number of calories is when you're having fatty foods like oil, cheese nuts and But contrary to the belief that you eat fatty foods, you feel fuller for longer, but that is not the case. So what kind of foods should you really choose? So there are four categories for this. The very low energy density foods they contain less than 0.6 calories Paragraph.
Low energy density foods are usually between 0.6 to 1.5 calories per gram, that you have the medium energy density 1.5 to four kilocalories per gram. And high energy density foods is more than four calories per gram. How do you calculate the calorie density? Let's take a look at this label. So when you see a free trician Facts label, you'll see these numbers for calories, total fat, sodium cholesterol, total carbohydrate protein. Now calories come from fat, carbohydrate, protein.
These are main sources of your calories. So how do you do the calculation? so fat if you do 13 grams of fat number one gram of fat contain the nine calories. So you do 13 times nine. That's 117 calories. Same thing you would do for carbohydrates.
It's called 31 grams of carbohydrate and one gram of carbohydrate contains four calories. So you multiply that by four, that's 124 calories, then you have protein. So protein was four calories per gram of five grams of protein times four is 20 calories. And then you are you add these numbers up, so that gives me a total of 261 candies in this particular product that we have. And then further, you can go ahead and calculate the calorie density. The formula for calculating calorie density is calories per gram divided by four divided by grams per serve.
This will be 261 or 228. Give me a number 1.14. And this food item is low energy density. Food. Remember the four categories. So the low energy density foods, the range was 0.6 to 1.5.
And that's what we have. So this particular food is low. energy density foods which is kind of a good food to incorporate into your daily meal. So the nutrition facts label on food packages include calories and serving size information that helps you to choose lower calorie density, satisfying foods that can meet your calorie. Now take a look at this graphic over here that is actually showing you foods with the energy density calories per gram. And you can see here on your right side that foods that are processed, roll ups, pizza, double large, you know fatty with cheese, burger, fries, cookies, and a drumstick president right.
All these foods have higher calories. They're high calorie density and these are all processed foods on the left side like apricots Apple skin, orange slices, carrots and broccoli, strawberries. All these foods are low calorie density As the energy density, calories per gram is less to use, you must include more Whole Foods more real foods such as these other than the processed foods that are easily available of the markets today. Now to help you map this type of food, this little graph that I found, you can see here that on the scale, the fullness scale here on the left hand side, you can see as the scale goes up, it starts from being not very full to being very full. And the you know, the axis on the at the bottom, it shows your sugar pressed versus no sugar crash. And if I were to look in the blue section in the blue area, so you will find in this blue area here on the top right hand corner that the foods included in this particular area.
You know, they are more Whole Foods and more real foods. And these kinds of foods make you feel full and there are no sugar Whereas it should look at the bottom left hand corner you have foods like candy bars, crackers, brown rice, white bread, cereal, some cereals, croissants, all these foods are very high calorie density, but they do not provide you the feeling of fullness. And that is definitely going to a sugar crash after just maybe half an hour 45 minutes if you were to eat these foods on a regular basis. Now take a look at this these two meals so the one on the left is 1575 calories. The one on the right is also 1575 kilo calories. And you can actually see the spread of food in the left one versus the right one.
So the one on the left is high energy density 10 number same number of calories. But if someone was to eat this meal, the feeling of fullness would be just like within an hour that person might probably feel hungry whereas food on the right hand side you can see the variety of foods, it's all hot food, it's all healthy foods, these kind of foods when you and I don't even think one person can finish this, it's a lot of food. If someone was to eat this kind of food, their feeling of fullness would be definitely higher. If I was to rank it on this graph that that showed you before it would probably be right on the top left right hand corner where I can you know plot all these low energy density. So the goal is really to include more of the low to medium energy density foods in your meals in your lifestyle every single day.
After all nutrients are expensive and calories are not. You can take you can take a look at you in this graphic as well. Also, at for 2000 calories. The foods which are there on the left side as like $1 352 Let's look at the amount of food. Whereas the one on the right hand side you can see the amount of food it is expensive, definitely. But like I said, nutrients are expensive and calories are not.
And now I do have a resource for you which you can download. It's called a feed yourself folder chart. And that chart actually gives you an idea of different kinds of foods that can be included in you know the high and low calorie density. And I'd encourage you to count on that. Let's review the society's feeling of satisfaction or not being hungry. And fullness is a feeling that lasts long after eating a meal.
And the formula for calculating calories. calorie density is calories per serving divided by grams per serving. the nutrition facts label on food packages include calories and serving size information. That helps you choose lower calorie density. That is fine. Go for it, get this information under your belt and go on and you know choose foods which they put which are fuller and I look forward to seeing you in the next lesson.