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[DOI] [PMC free article] [PubMed] [Google Scholar] 65.Grunfeld C, Zhao C, Fuller J, et al

Timestamps: 0:00 - Hunger as the price of fat loss 3:11 - Hunger as a biological signal 5:30 - Hormones a year after a diet ends 9:06 - Engineering a diet for fullness 9:54 - Energy density and food volume 12:58 - Protein and spontaneous calorie intake 15:01 - Viscous fiber and gut hormones 17:20 - Eating rate and fullness 19:58 - Hyper-palatable foods and the supermarket 23:09 - How to design your satiety diet 24:45 - Satiety targets per meal and per day 27:18 - 2-to-3 swap rule for your worst meals 32:07 - Bonus: 200-calorie reality check Episode Resources: and use code WITSANDWEIGHTS for an extended 2-week free trial Download my favorite nutrition app MacroFactor Hunger as the price of fat loss Philip Pape 0:00 You've probably heard that along with fat loss comes some level of hunger, and that you have to sit with it sometimes, sometimes you have to push through, and it is the price of admission

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First, it included treatment groups that were well-balanced on the most relevant prognostic factors