30 Seconds SummaryFood Selection: Beyond the Macros
- Flexible dieting, which includes consuming a variety of food sources to meet macronutrient targets, is effective for muscle gain or fat loss.
- Food selection is crucial not just for meeting nutritional macros but also impacts satiety, which influences overall caloric intake.
- The satiety index shows that foods with more weight, protein, fiber, and less palatability and fat, offer greater satiety for the same caloric content.
- Understanding 'trigger foods'—foods that cause overeating due to emotional connections—is vital for managing diet effectively.
- For bulking, selecting low-satiety, highly palatable foods can help increase caloric intake without feeling overly full.
- During cutting phases, it's beneficial to avoid trigger foods and choose ones that are higher in satiety to prevent overeating.
- Incorporating 'anti-trigger' foods like red pepper or green tea, which are associated with reduced appetite, can aid in controlling food intake.
Biolayne
Eric Trexler
