How can we use sensory-specific satiety to benefit us?
Eating the same food multiple times will make us get used to them and eventually we get less. So, “For example, there’s less 10th bite of chocolate than the first bite.” With biological drives built into keeping food changes, you are more likely to reach all nutritional requirements. Drives are so powerful that “imagined consumption can reduce actual consumption.” When research participants had been eating cheese over and over again and imagined that they were given actual cheese, they had imagined eating different foods (such as candies) or never imagined eating food at all, than those who repeatedly imagined eating less food.
Ironically, habituation can be one of the trending “thing diets,” such as the cabbage soup diet, oatmeal diet, or meal swapping shakes, and in fact, it can lead to a lower evaluation of better adherence and hunger compared to a less restrictive diet.
A landmark study, “Common Food Satisfaction Index,” which has tested dozens of foods, found that boiled potatoes are the most satisfying foods. The 240 calories in boiling potatoes were found to be more satisfying in terms of suppressing hunger than the same number of calories in other foods tested. In fact, as you can see below, at 1:14 in my video, the other foods were not even close so that you could exploit the sensation-specific satiety for weight loss.
Undoubtedly, the low calorie density of potatoes plays a role. To burn 240 calories, you need to eat almost a pound of potatoes, compared to just a few cookies, and even more apples, grapes and oranges. In my video, as shown here, each fruit was about 40% saturated than the potatoes, as shown here. Therefore, all Pottert diets will probably consume gold, Yukon gold for the most bland, monotonous, boring diet.
The Mono Diet, where you can only eat one food, is an unsustainable poster child, and I appreciate it. Over time, they can lead to serious nutritional deficiencies, such as blindness due to vitamin A deficiency in the case of white potatoes.
However, the boring power of potatoes can still bearable. The boiling potatoes beat rice and pasta in terms of boring side dishes, reducing their intake of about 200 calories from their diet. Compared to boiled mashed and mashed potatoes, fries and baked fries don’t seem to have the same boring shock.
To take advantage of weight loss habits while maintaining nutritional levels, we can limit the diversity of the unhealthy foods we eat while expanding our range of healthy foods. In this way, you can diversify your fruit and vegetable portfolio while simultaneously taking advantage of the monotonous appetite-inducing effects. Research has shown that more diverse, calorie-dense foods, such as sweets and snacks, are associated with excess body fat, while more diverse vegetables appear protective. By offering more diverse fruits, more diverse vegetables, or more diverse vegetable seasonings, people will consume more volumes and crowd healthier options.
The first 20 years of official dietary guidelines for Americans generally recommended eating “various foods.” In the new millennium they began to get more accurate and, as shown below, at 3:30 in my video, they began to specify healthier food diversity.
A pair of dietitians at Harvard and New York University concluded in their paper that “dietary diversity: an overlooked strategy for obesity and chronic disease control.”
So, how can we respond to the industry’s attempts to steer us by changing our natural biological drive against us? Shouldn’t you really eat delicious food? No, but it may help us to recognize the effects of overly spilled foods that can hijack our appetites and undermine our bodies’ better judgments. We can also use some of these same primitive impulses for our benefit by minimizing the choice of the bad and diversifying the choice of the good. In a non-diet way, I call this “meatball monotony and vegetable types.” Try choosing new fruits and vegetables every time you shop.
In my family home, we always have a wide range of healthy snacks on hand to invigorate the creepiest taste. The contrasting collage of colour and shapes of fruit baskets and vegetables platters made me want to mix it up and try out a bit of each, so I beat a boring bowl of single fruit. And with a variety of healthy dipping sauces, the possibilities are endless.
