The next recommended article is
Protein from Meat or Vegetable Sources in Meals Matched for Fiber Content has Similar Effects on Subjective Appetite Sensations and Energy Intake-A Randomized Acute Cross-Over Meal Test Study
Also, subbing TVP for mince is also a way of increasing fibre and protein at the same time. After hydration TVP is almost double protein by weight compared to store-bought mince (at least where I shop), and it also has a good dose of fibre content, and no fat. Once again, I went 50/50 on this and I could eat less and feel fuller, and I argue it tasted better because the dish wasn't as oily.
Will need to look into these textured vegetable protein for the sake of the animals.
You generally buy it as one ingredient in a fake-meat product. You can find it at some "natural foods" stores and online, but it's much cheaper to manufacturers as a bulk product than at a consumer level. They use it to make some pretty effective fake meats, though the high-profile ones (like Impossible and Beyond) use related-but-different products.
As to your macronutrient concern, unless you are trying to eat 4000+ calories which is about when it becomes a chore to eat (I once had a job where I lost weight eating less than that), high fiber food isn’t going to make it hard to get your macro nutrients with most modern diets. And foods high in fiber tend to have more micronutrients. For instance the germ in whole grain is literally the nutrients needed to kickstart a seed into a plant.
A sibling post mentioned another study which suggests that it's actually the fibre content that determines satiety, which maybe matches your observation about oats?
I experimented with vegetarian meals a few months back and found I could eat literally 1kg+ of cooked lentils/beans/etc and still feel hungry. <500g of chicken breast (plus vegetables), on the other hand, would see me through.
Ultimately, as with all biological systems, its hard to make absolute assertions of the most optimal diet (the sample size in this trial is n=43 which is pretty small when you consider the variation in peoples gut biomes due to genetics and lifestyle) be it full carnivore to the strictest form of veganism, there will always be people who can perform on these diets. But most people fall within the averages, and thus personal experimentation is required to adjust and refine for one's own use.
I worked at a highly acclaimed Vegan and Vegetarian farm to table, and for the life of me I couldn't even get my body to adjust to eating seitan or tempeh as a main source of protein. I'd eat tons of salads with qunioa and legumes and still feel fatigued all day and I drank tons of kombucha to try and make the most use of the additional fiber. Ultimately I gave up after 2 weeks and just ended up bringing in my own grass fed beef and cooking it in tallow or goose fat after service with all the veg sauted in the pan as sides and felt way better. I had a horrible mental fog and dull headache the entire time, my body felt sluggish and I felt like I was not sleeping well for those 2 weeks and I don't think I'd cope with that for very long as I have a hard time keeping my weight up as it is.
After spending the better part of decade on matters related to diet and longer if I include self experimentation, I've come to realize its far more Art than it is Science and that one shoe does not and cannot fit all.
Obviously we should reduce our meat consumption in the West, and opt for smaller, organic and grass fed cuts of better quality meat cooked in good animal fats in our diet but phasing it out entirely seems like an unobtainable panacea to me at best, and a horrible existence for most like myself.
But Life is too short to suffer through more than one bad meal a month, and I work to damn hard to not enjoy myself for the 1 meal I eat a day now. Which is often a 4:1 ratio of Veg/Carb to meat.
Context: I grew up eating tofu as a kid, so I was no stranger to eating soy based protein but it was usually as a side dish or a garnish in a soup rather than meal itself.
Yes, but two points: we shared a kitchen layout with our sister catering kitchen right next to us. So I used their equipment when I cooked, also we had a cleaning company come in daily to do a deep clean of the equipment.
I get the sentiment, but honestly you don't want to know how much cross-contaminated food you eat when you go to a restaurant. Its just the nature of the beast, especially when you share walk-ins and do prep with the same equipment etc...
Still, I think there's an element of balance here. If I eat beef too many days on the trot I don't end up feeling so great either. The key thing is to keep it mixed up with a good variety of veggies, meat, and carbs.
 I will say that overly processed carbs like pasta, pizza base, etc., and even things like rice tend to leave me hungry, sluggish and irritable if I have too much of them. Potatoes seem to cause fewer issues.
I would guess this is a lot about habituation/expectations and less about whether the food is meat/milk product/soy/grains. Therefore also some caution about the study: eating an unfamiliar food a few times might leave a very different effect than something the body is used to.
I don't think beans are unfamiliar for most people. We do eat them regularly. But, they don't make us as full as meat.
Do you dig trenches for a living or what ?
Try adding some fat, e.g., perhaps use whole (3%) milk with your oats if you're using water. Or soak them in not-low-fat Greek yogurt (for protein) overnight if you don't mind a cold breakfast.
"Fats and Satiety":
"Effect of fat saturation on satiety, hormone release, and food intake"
My problem is that I’m Chinese and I live in Hong Kong. I’ve lived many years in Montréal before but I never picked up any “Western” culinary knowledge. Meanwhile, I get the impression that a lot of these nutritional studies seem to be based on Western diet, and there are ingredients that we Chinese are not familiar with (e.g. I can’t name at least half of the beans and vegetables that go into a salad at Passion by Gérard Dubois), let alone know where to buy without getting ripped off. Things that one would find completely ordinary and affordable in US/Canada can be ridiculously expensive and/or hard to find in Hong Kong.
If anybody has recommendations (books, YouTube channels, links, etc.) for someone living in East Asia to replicate similarly satiating, nutritious, and appealing meals, that would be awesome
This whole pandemic emphasised healthy eating in our family, and not only are we eating more healthy food, but household is happier, more balanced and there’s just a way better spirit in the house now.
And cutting back on meat was the first step to realising that it’s not really hard to do.
Tempeh is fermented so it can be a bit strong, where tofu and TVP are still high in protein but take on other flavours more easily.
I personally find saturated fats to be much more satiating, I can go without food for a full day without feeling hungry if I eat enough.
> The meals (all 3.5 MJ, 28 energy-% (E%) fat)...
However, I don't think we really know where satiety comes from yet, that's why we have all of this research on the topic still. There are a few different theories, but I wouldn't call them proven.
It may not be a sensation related to some measure of the volume of matter in your gut. I think it's also related to gut microfauna such as lactobacilla, and appetite is definitely related to the brain as well through the gut, so it probably gets pretty complicated and possibly is very individualized. I'm no expert, but I do read a lot about these topics.
Actually, if anyone knows how to put together 150g+ protein /day on a vegan diet in under 2100 calories I would be interested. I would switch over at least a few of my days to vegan.
Why would you mix units like this?!
2. It’s not like you’re using the same scale to weigh yourself and the protein powder
Mixing coefficients instead of units means you need to express it as 2.2g/kg which means having to do a calculation, or two calculations if you need to convert your bodyweight from pounds to kilograms.
I suspect you're cargo culting "never mix units!" without realizing that the advice is talking about denominating the same thing in different units (thus having to do conversion).
I'd be curious to see your explanation of the mind bending and error prone nature of "ok, I weigh 200lbs and now I will ensure I get 200g of protein today" and the exact scenario where you think it would pose a problem. Frankly I think you'd realize it doesn't exist.
There a lot of situations I can imagine from that flowchart where you mix systes in a single sentence.
[In the US]
Because it's a standard. It's not something they made up.
Is there a reason you take your anger out on HN? Have you considered the zen of a plant-based diet?
Could you cite studies that correlate vegetarian/vegan diets with deficiencies in nutrition?
“The primary sources of dietary choline are found in beef, eggs, dairy products, fish, and chicken, with much lower levels found in nuts, beans, and cruciferous vegetables, such as broccoli.
In 1998, recognising the importance of choline, the US Institute of Medicine recommended minimum daily intakes. These range from 425 mg/day for women to 550 mg/day for men, and 450 mg/day and 550 mg/day for pregnant and breastfeeding women, respectively, because of the critical role the nutrient has in fetal development.
In 2016, the European Food Safety Authority published similar daily requirements.
‘This is....concerning given that current trends appear to be towards meat reduction and plant-based diets," says Dr Derbyshire.’”
Is something unclear about this?