Rather than eliminating or depriving yourself of your carbohydrate-dense comfort foods (like waffles), enrich them by actively adding sources of protein, fiber, and healthy fats (Greek yogurt, fruit, nuts) to maximize satiety, stabilize your energy, and preserve the enjoyment of eating.

noli's read

This nutritional stacking approach is supported by extremely solid scientific data. First, a systematic review published in Nutrition Reviews confirms that fiber intake slows transit and promotes gastric fullness. Next, a meta-analysis of 49 acute clinical trials, indexed by the National Institutes of Health (PMC), demonstrates that proteins have the highest satiating power, thereby naturally regulating appetite. Adding healthy fats (like nuts) and proteins to a carbohydrate source also helps to smooth out the digestion of energy and avoid post-meal energy crashes. Finally, behavioral psychology studies in nutrition validate the fact that adding nutrient-dense foods is a much more sustainable and calm strategy than strict restriction. It is brilliant, pragmatic advice that is fully validated by wellness science.

the sources

1. 1Stewart TM, Williamson DA, White MA 2002
2. 2Neumark-Sztainer D et al. 2007
3. 3Morton RW, Murphy KT, McKellar SR, et al. 2018
4. 4Leidy HJ, Clifton PM, Astrup A, et al. 2015
5. 5Reynolds A et al. 2019
6. 6Jovanovski E et al. 2019