Physiology of Portion Control
From bib. source
Hunger, fullness, and satiety are complex feedback sensations that determine how much and how often we eat.
There are at least two components within the feedback sensations that lead to hunger, fullness or satiety (LeMond 2015, 15):
- Dietary fat is a component that has the effect of satisfying hunger and indicating when one has had enough (Ibid). The effect of dietary fat on hunger and satiety is mediated by “blood levels of glucose, amino acids, and fatty acids” as they “trigger hormones that shut off hunger sensations” (Ibid).
- “[B]ulkier foods containing fiber” can produce gastric distention, making one feel full (Ibid). Despite this, it can also lead to bloating if fiber content in one’s diet is suddenly and radically increased, so it is key to only “gradually increase the fiber content in your diet” (Ibid).
Ultimately, to control the amount of total calories consumed, it is important for each calorie to have some proportion of fat and fiber such that satiation is reached more quickly with lesser calories needing to be consumed. Fat is easier to take advantage of to manipulate satiety or hunger levels in the short-term, while fiber is useful for doing so in the long-term (since sudden increases in fiber can lead to bloating, while this is not the case for fat). This is important for controlling meat consumption in particular.
Consuming too much fat on the other hand can be potentially unhealthy in the long-term, both depending on the absolute amounts but also on the proportion of the kinds of fat being consumed (LeMond 2015, 14):
From bib. source
As enlisted above, fish and olives contain healthy fats.
sports_science biology physiology digestive_system endocrine_system neurology neuroscience gut-brain_axis microbiota-gut-brain_axis medicine BEAST_fitness_system BRATS_fitness_system omega-3_oils omega-3_oil body_fat body_fats grease cardiovascular_disease Mediterranean_diet monounsaturated_fat saturated_fat unsaturated_fat polyunsaturated_fat meat protein vitamin vitamins proteins semiotics biosemiotics acid fatty_acids amino_acids amino_acid fatty_acid food gastric_distention hormone sensation sensations health physical_health BEAST_fitness_system BRATS_fitness_system physical_fitness tophology
bibliography
- “The Human Machine.” In The Science of Fitness: Power, Performance, and Endurance, 9–38. Waltham, MA: Academic Press, 2015.