1. 1. To lose weight and eventually belly fat you must stay in a calorie deficit.

    2. A 2014 meta-analysis found that weight-loss programs including calorie counting produce, on average, 7 pounds (3.3 kg) more weight loss over one year than those that don’t.

    3. According to the satiety index potatoes are seven times more satiating than croissants.

    4. “All meals led to comparable quantities of food intake while energy intake was significantly lower after potatoes”

    5. Foods that are high in sugar and the calories they provide tend to go on top of the calories that people have already taken in for the day.

    6. Research shows that increasing your diet’s satiety index is a reliable way to lose fat without having to track your calories or feel starved.

    7. “Intention-to-treat (ITT) and completers analyses showed that the SW group lost more weight than the SC group [ITT: -5.9% (95% CI: -4.7%, -7.2%) compared with -3.5% (-2.3%, -4.8%), P < 0.05; completers: -6.2% (-4.8%, -7.6%) compared with 3.9% (-2.5%, -5.2%), P < 0.05]. The SW group reported greater control over eating and more motivation to continue the program compared with the SC group.” - SW refers to Slimming World, which is an ad libitum diet that allows for unrestricted amounts of low energy-density foods - SC refers to the NHS Standard Care weight loss program. https://pubmed.ncbi.nlm.nih.gov/30053284/ 8. Filling up the stomach with low energy density foods can aid fat loss in the same way as a method in which surgeons implant an inflated balloon inside the stomach, to occupy space and lead to fat loss. https://pubmed.ncbi.nlm.nih.gov/3414573/ 9. Focusing on foods that supply the fewest calories per 100 grams and You'll see superior fat loss results because your diet will be more satiating https://pubmed.ncbi.nlm.nih.gov/22262161/ https://pubmed.ncbi.nlm.nih.gov/29504262/ https://pubmed.ncbi.nlm.nih.gov/7625339/ 10. Foods high in protein raise various satiety hormones, such as Peptide YY, cholecystokinin, and GLP-1 while at the same time lowering the hunger hormone ghrelin. https://www.ncbi.nlm.nih.gov/pubmed/16400055 https://www.ncbi.nlm.nih.gov/pubmed/16950139 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4625980/ https://www.ncbi.nlm.nih.gov/pubmed/16469977 11. Consuming more protein led the participants to consume, on average, 441 fewer calories per day, which produced an average weight reduction of 11 pounds in 12 weeks. "An increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake that may be mediated by increased central nervous system leptin sensitivity and results in significant weight loss." “spontaneous energy intake decreased by 441 +/- 63 kcal/d.” https://pubmed.ncbi.nlm.nih.gov/16002798/ 12. “When energy intake is ad libitum, mean values for published studies indicate that consumption of an additional 14 g/day fiber for >2 days is associated with a 10% decrease in energy intake and body weight loss of 1.9 kg over 3.8 months.”

    13. Viscous or solid foods are generally better at satiating hunger than those with a low viscosity.

    14. Nuts are no more satiating than baked goods with the same macronutrient content.

    15. Grain, beans, and pulses tend to have a poor satiety index, and they often do not reduce energy intake more than white bread.

    16. “Relative to cookies, watermelon elicited more (p < 0.05) robust satiety responses (lower hunger, prospective food consumption and desire to eat and greater fullness). Watermelon consumption significantly decreased body weight, body mass index (BMI), systolic blood pressure and waist-to-hip ratio (p ≤ 0.05). Cookie consumption significantly increased blood pressure and body fat (p < 0.05)” https://www.mdpi.com/2072-6643/11/3/595 17. “Meal energy intake was significantly less in the water preload condition as compared with the no-preload condition (500+/-32 vs 574+/-38, respectively; P=0.004), representing an approximate 13% reduction in meal energy intake” https://pubmed.ncbi.nlm.nih.gov/18589036/ 18. We consume, on average, 10 percent more calories when we’re eating while distracted. https://pubmed.ncbi.nlm.nih.gov/23446890/

  2. To the people say he talks to much give him a break. He has to make at least a 10 minute video to max profit and less than 15 so you idiots won’t get distracted. And it’s free info.

  3. Eat until you’re satisfied not until you’re full, these are two different things, your stomach will shrink and you will eventually get fuller faster and satisfied before that.


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