All right, we're moving well along the course feel fuller with fewer categories. In this lesson we are going to be talking about fat and carbohydrates and how they feed into fullness and satiety. So let's start. Now the real question is that do fats really provide fullness sensitivity? To make it clear to make it simple, the effect of fat and satiety is complicated. So I'm not going to be going into the physiology and the mechanisms, but simply stated, just try to understand that the effect is really complicated.

And when the fat enters is smaller this time it slows down the digestion. Now when that effect happens, where the digestion process being slowed down, it increases the fullness and decreases your appetite. So the slower the food is digested, the slower the physical physiological mechanism. It helps in increasing your fullness and helps to decrease The appetite. However, the problem is that fact is often over eaten, because it's delicious, right? Do you like fried foods you like those fried chicken wings and it makes food really tasty.

So what that does is that provides a lot of calories in a small amount of food. As a result, people overeat and that leads to several problems like obesity, and weight gain. However, there's lots of studies that have been done, which does show that fat exerts a weakest effect and satiety when you compare it with carbohydrate and protein, although you do feel full, but you don't feel full for a longer period of time. And that is the whole the whole premise of this course is to come up with sort of a meal plan or eating plan where you feel fuller for a longer period of time. So let's keep moving. Now let's talk a little bit about the carbohydrates for let's consider it The important thing to remember is that the type of carbohydrate that you choose makes a difference in society and fullness.

And I will explain that to you in just a minute. However, in general, carbohydrates have been found to be less satiating than protein. We talked about protein in the previous lesson. If you've missed that lesson, or you've skipped it, I would ask you to go back and listen to that lesson one more time. So therefore, you need to choose your carbohydrates wisely. It is very easy to eat large amounts of carbohydrates, and that can lead to weight gain as well.

Remember the bread basket when you go to a restaurant and the nice warm bread with butter? So can you stop when you start start eating them bread? No, it's hard, because carbohydrates are also very delicious. And by nature, we eat a lot of carbs and breads, generally speaking. Now let's take a look at or let's dive in. deeper as to why I'm talking about carbide insert it.

And what's the difference when I'm saying the type of carbohydrate that you choose? Now in this picture, you're seeing an apple like a whole Apple, and you're seeing Apple rings, right? So a medium Apple contains approximately 100 calories. However, one dried Apple ring contains only 16 calories. This really means that about seven tried Apple rings is equal to hundred calories, which is equivalent to an apple. But when you eat an apple, you eat a certain level of fullness, you feel full and you feel satiated.

And now to achieve the same level of fullness with dried Apple rings, will you stop at seven Apple rings? Chances are you're going to say no, and you might end up eating more. So you might end up meeting 14 that is 200 calories, or even 21. That's 300 calories. So that's the whole thing that When you're eating foods which are full, whole, whole, you know whole in nature you feel full for because there's fiber in that as well. That fiber makes you feel full.

However, when you eat the sets, in this case, Apple rings you do not feel full as quickly so you need more food you need to put in more food in your body to get you to get to that level of fullness. Alright, now when you are choosing carbohydrates, and again going back to the question of what type of carbohydrates, try to choose complex carbohydrates. So foods like legumes, beans, peas, lentils, these kinds of foods are way more satiating because they're highly complex carbohydrates, protein and fiber. And covered complex carbohydrates are satiating because they take longer to break down and absorbed in simple carbohydrates and then would explain that to the next slide here. So notice Look at the slide here. And you can see that under the simple carbohydrates.

So you can see under simple carbohydrates, it breaks down into monosaccharides and disaccharides. I know these are technical terms, don't worry about it. And then they break down into glucose, fructose and all these and glucose and malto. So you can see that the structure, that the breakdown is just very simple. So you've got one, two and three units. So meaning the simple cup, right?

It's just very simple. Just they have, let's say, three units in place for simple carbohydrates. However, when you go down to the complex carbohydrates use if you see the end result it is like six units like six blocks. So this is sort of complex carbohydrates are way more complicated, and way more filling because they have a lot of fiber in them, and as a result, they make you feel fuller, and that fiber keeps you feel fuller for a longer period of time. So when you make your food choices, definitely going for the complex carbohydrates. Now take a look at this slide as well.

Now when you see under complex, it's there is you're getting a continuous flow of energy, you're getting continuous continuous flow of glucose in your body. And you get complex carbohydrates from foods such as vegetables, whole grains, beans. glycogen is a stored form of glucose in the body, starch and dextrose. Whereas when it comes when we talk about simple, there's a spike in your blood glucose and you get your spikes from fruit. Anything that is made with fight flour, sugar, honey sweets, and the simplest form of your simple carbohydrates is fructose, lactose, maltose, sucrose and glucose. And interestingly, you might find these names on food labels as well.

To keep Be mindful when you are doing your grocery shopping. Now, the effect of Carbohydrates is also is also important because Let's look at this example. Say for example you're getting you're eating liver. Okay, so when you're having liver, that's not a favorite of mine but some people do eat liver. So 400 to liver which is worth 400 calories will give you almost every nutrient and a really good amount of session satiating protein. On the other hand, if you're having 400 calories of soda, that is going to lead to a temporary feeling of fullness due to bloating and there's going to be a huge spike in blood sugar levels and provide you with no beneficial nutrients.

In fact, soda leaves you craving for more food and more sugar. So stay away from that soda as much as you can. Okay, now let's review. So choose complex carbohydrates or processed carbohydrates to increase satiety and fullness and limit your fat since they are calorie heavy. do enjoy But in small portions