BETA
BETA
Subject (myself) has been engaged in a cyclic ketogenic diet (90% ketogenic with punctuated high-carb feedings roughly twice a week). Most days subject does not eat breakfast due to lack of hunger, but appetite "bounces back" later in the day and occasionally MAY cause overeating (as measured against "ideal intake" calculated against an estimated 1,447.54 kcal daily basal metabolic rate via the Katch-McKardle formula plus an estimated 500 kcal of need based on daily physical activities).
Later-day hunger can possibly be managed by consumption of food regardless of appetite within the first 3 hours of waking, but composition of that meal appears to have different effects on later-day appetite. Many others report better appetite control with consumption of absolutely no calories at all in the morning, adding a possible third dimension to further trials, since subject currently takes a fairly freestyle approach to morning meals, eating whatever's handy as long as it's high fat OR high protein.
In this trial we are empirically testing, at an overview level, the satiating effects of two macronutrients with very different caloric payloads and hormonal stimulation effects.
http://en.wikipedia.org/wiki/Food_energy
High-protein meals have often been praised for appetite management, but the low caloric payload of protein, coupled with its potential to stimulate insulin, may mean earlier appetite rebound.
http://jn.nutrition.org/content/112/4/681.full.pdf
High-fat meals seem to have less impact on immediate satiety, but since they provide a higher caloric payload than protein, perhaps the longer-term effect of a high-fat meal reduces appetite better throughout the day than a high-protein meal. The flip-side of high fat meal consumption is the stimulation of ASP (Acylation Stimulating Protein):
http://www.jlr.org/content/30/11/1727
...which has been observed to stimulate a greater release of insulin, but only in the presence of glucose:
http://www.ncbi.nlm.nih.gov/pubmed/12917708
...but which nevertheless, even in the absence of glucose, increases triglyceride uptake in adipocytes:
http://www.biomedcentral.com/1472-6793/10/4
Thus, the increased energy density of fat may not pay off in terms of caloric availability to depress appetite.
By tracking dietary intake in adherence to the principles of a cyclic ketogenic diet and rating appetite later in the day, we (I) hope to discern whether a high-protein breakfast or a high-fat breakfast results in the least overall intake of calories without usage of appetite suppressants other than caffeine, which the subject (I) already uses. No other changes will be effected in the subject's diet or lifestyle during this trial.
Does a high-fat or a high-protein meal for breakfast make me eat more or less during the day?
Reporting Whenever they want
Requiring 1 participants
0 completed participants so far
1 accepted randomization but not yet provided outcome data
Subject (myself) has been engaged in a cyclic ketogenic diet (90% ketogenic with punctuated high-carb feedings roughly twice a week). Most days subject does not eat breakfast due to lack of hunger, but appetite "bounces back" later in the day and occasionally MAY cause overeating (as measured against "ideal intake" calculated against an estimated 1,447.54 kcal daily basal metabolic rate via the Katch-McKardle formula plus an estimated 500 kcal of need based on daily physical activities).
Later-day hunger can possibly be managed by consumption of food regardless of appetite within the first 3 hours of waking, but composition of that meal appears to have different effects on later-day appetite. Many others report better appetite control with consumption of absolutely no calories at all in the morning, adding a possible third dimension to further trials, since subject currently takes a fairly freestyle approach to morning meals, eating whatever's handy as long as it's high fat OR high protein.
In this trial we are empirically testing, at an overview level, the satiating effects of two macronutrients with very different caloric payloads and hormonal stimulation effects.
http://en.wikipedia.org/wiki/Food_energy
High-protein meals have often been praised for appetite management, but the low caloric payload of protein, coupled with its potential to stimulate insulin, may mean earlier appetite rebound.
http://jn.nutrition.org/content/112/4/681.full.pdf
High-fat meals seem to have less impact on immediate satiety, but since they provide a higher caloric payload than protein, perhaps the longer-term effect of a high-fat meal reduces appetite better throughout the day than a high-protein meal. The flip-side of high fat meal consumption is the stimulation of ASP (Acylation Stimulating Protein):
http://www.jlr.org/content/30/11/1727
...which has been observed to stimulate a greater release of insulin, but only in the presence of glucose:
http://www.ncbi.nlm.nih.gov/pubmed/12917708
...but which nevertheless, even in the absence of glucose, increases triglyceride uptake in adipocytes:
http://www.biomedcentral.com/1472-6793/10/4
Thus, the increased energy density of fat may not pay off in terms of caloric availability to depress appetite.
By tracking dietary intake in adherence to the principles of a cyclic ketogenic diet and rating appetite later in the day, we (I) hope to discern whether a high-protein breakfast or a high-fat breakfast results in the least overall intake of calories without usage of appetite suppressants other than caffeine, which the subject (I) already uses. No other changes will be effected in the subject's diet or lifestyle during this trial.
Consume a high-protein meal within 2 hours of waking up. A "meal" shall be defined as a collection of food items totaling roughly 200 calories (not to exceed 300 calories). A "high protein" meal shall be defined as a meal containing at least 40% of its calories from protein, and no more than 15% of its calories from carbohydrates. Fat should be minimized but not totally eliminated. Examples: [4 oz turkey breast or ham + 1 poached egg] [1/3 cup egg whites + 2 oz reduced-fat cheddar cheese] [1 cup low fat cottage cheese] [1 single-serving container of fage 2% greek yogurt (200g)]
Consume a high-fat meal within 2 hours of waking up. A "meal" shall be defined as a collection of food items totaling roughly 200 calories (not to exceed 300 calories). A "high fat" meal shall be defined as a meal containing at least 70% of its calories from fat, and no more than 15% of its calories from carbohydrates, with protein falling between 15 and 30% of intake. Examples: [coffee + 1 tbsp butter + 1 tbsp MCT oil (Bulletproof Coffee)] [125g raw avocado] [2 Tbsp walnut or almond butter] [32 oz sugar-free So Delicious coconut milk]
Please log in to leave a comment.
