2

votes

Do macronutrient ratios in meals affect degree of hunger during subsequent fasting?

Answered on August 19, 2014
Created March 12, 2010 at 2:01 PM

Will I need to eat a high fat, medium protein, low carb diet in order to successfully fast without feeling hungry the whole time? Or, is the macronutrient ratio more flexible?

77877f762c40637911396daa19b53094

(78467)

on March 12, 2010
at 05:10 PM

I have notice that carbs are what sets my appetite monsters off. Whenever I indulge, I bulge.

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2 Answers

3
E35e3d76547b18096a59c90029e7e107

(15613)

on March 12, 2010
at 03:46 PM

Eating 'low insulin' (i.e. low carb, moderate protein) will make fasting easier in general by allowing your body to access its fat stores easily.

That said if you generally eat a paleo diet then I don't think the meal immediately before fasting will be that important. Let's say you eat a pile of sweet potato after a workout and then begin your fast. This could easily make you hungrier in the hours immediately after the meal, if your blood sugar is depressed. However, I would have thought that if your body is functioning healthily then once the body has shifted the sweet potato into storage, then it would happily return to your normal fat-burning metabolism and from then on the rest of the fast would be easier.

The one slightly contrary possibility to this is if carbohydrate is uniquely appetite generating, beyond the effects of insulin. I've no hard evidence of this, but certainly the only time I ever feel any appetite at all is if I've eaten carbohydrate that day (far beyond when I'd expect the effects of insulin to still be current) and I've heard speculation that we're hard-wired to have increased interest in food after eating carbohydrate on the evolutionary basis that we should seek out sources of carb whenever they're about (on the basis that they'd be so rare).

77877f762c40637911396daa19b53094

(78467)

on March 12, 2010
at 05:10 PM

I have notice that carbs are what sets my appetite monsters off. Whenever I indulge, I bulge.

3
D15d6820ef1545edac65e975cc2d8949

on March 12, 2010
at 02:30 PM

It's a lot about being used to eating at certain time. The hormone ghrelin is released just prior to your usual feeding times, which makes you hungry at the same times if you keep a regular schedule.

High-carb, especially high-glycemic sources, often gives you a (however small) blood sugar dip within a few hours. It'll go away, but you'll most likely get a nasty hunger pang (and possibly feeling irritated, etc.) first...

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