Does Fat Really Make You Full?


by Alejandra "Alex" Ruani — Get free science updates here.

Conveniently download this 62-page Science Report. Contains links to extra reading materials and scientific references.

The internet is awash with vague claims that “fat fills you up more than other foods”, and that we should all switch to a high-fat, low-carbohydrate diet.

But more often than not, little scientific evidence is provided to back up these claims, or worse… current evidence is taken out of context, and spun to fit the story.

So, is calorie-dense fat more satiating than protein and carbohydrates?

Does it curb your appetite… or could it actually make you want to eat more?

And what about ketogenic dieting?

Let’s take a look at what the scientific literature really has to say on the subject.

Grab “Does Fat Really Make You Full?“  below:


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Conveniently download this 62-page Science Report. Contains links to extra reading materials and scientific references.

Topics covered in this report:

  1. Full of it?
  2. Feeling full now, or later?
  3. Different measures
  4. Fat and satiety
  5. Fat versus carbohydrates
  6. Cholecystokinin
  7. Fat versus protein
  8. What about combinations?
  9. Fat and satiation
  10. Counting calories…
  11. Short-term and long-term hunger
  12. Figure: Experimental hunger
  13. Does fat fill you up?
  14. Energy over-consumption
  15. Figure: Satiety index of foods
  16. Fat, sugar and energy consumption
  17. Passive over-consumption
  18. Confusion
  19. Bloggers’ inventions
  20. The oleic acid study
  21. 5 grams vs 161 grams
  22. Table: Oleic acid and food calories
  23. Fact from fiction
  24. What is ketosis?
  25. Going low-carb
  26. Can ketosis reduce appetite?
  27. Protein, fat, or neither?
  28. Do ketogenic diets increase satiety?
  29. Are all fats the same?
  30. Saturated vs unsaturated fat
  31. Figure: Different fat, different hunger
  32. Saturated fat, leptin and insulin
  33. Un-saturated = Un-hungry
  34. Dopamine function impaired by fat
  35. Is fat like a drug?
  36. Can you be addicted to fat?
  37. No pain, no gain
  38. A shocking result
  39. What if I’m different?
  40. Comparing high-fat with low-fat
  41. Figure: Differential responses to fat
  42. Genes or behaviour?
  43. Your key takeaways
  44. Learn more
  45. References and resources


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Alex Ruani leads the research division at The Health Sciences Academy, where she and her team make sense of complex scientific literature and translate it into easy-to-understand practical concepts for students. She is a Harvard-trained scientific researcher who specialises in cravings and appetite neurobiology, nutrition biochemistry, and nutrigenomics. Besides investigating and teaching the latest advances in health and nutrition science, Alex makes it easier to be smarter with her free Science Catch-ups every other Thursday.
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