Food Palatability: Food is Simple, Behavior is Difficult

[Richardbrown]

Food is simple, but behavior changing our behavior around food is difficult.

People can easily be encouraged to eat less calories to lose weight. It is also obvious that the simplest strategy to reduce weight is to consume fewer calories.

However, because human behavior is complex and food has more components than just calories and macros, reducing your calorie intake and maintaining it can be challenging.

Now, not all foods have the same number of calories or calories per serving of food (called food energy density, or calorie density).

The calorie density of foods varies greatly, with broccoli having an exceptionally low energy density and oils, butter, and nuts having an incredibly high energy density. In general, eating foods with lower energy densities tends to lower total calorie intake. This is frequently because we choose foods with higher energy densities, and it is more difficult to control portion sizes while eating these kinds of foods. Energy density is only one component of food; thus this is not always the case.

In general, nutrient density has more to do with a food’s health benefits than it does with its innate ability to aid in weight loss. Higher-nutrient diets, on the other hand, are linked to lower calorie consumption and decreased appetite.

Another crucial element is what we refer to as food palatability. Humans don’t just eat to gain calories and survive; we also appreciate and enjoy ourselves when we eat, which changes the way we eat. We often use the word “palatability” to describe how we feel after eating. The key factors behind this are as follows:

• Sweetness
• Saltiness
• Texture
• Mouthfeel
• Umami
• Energy density

We eat more of a food when it contains more of these ingredients because they make it more appealing and tasty. Compared to a carrot, which is crisp, a Dorito chip has umami flavor, a high energy density, and a satisfying texture. One of the things that affects how much we eat is a food’s flavor. You may eat up to 50% more calories in a single meal depending on how tasty a food is. This is not to say that you shouldn’t eat the meals you like; it’s just vital to think about how much your behavior is influenced by the intrinsic qualities of the food you’re eating.

 

[anabolic_geek]

This is why it is important to be careful of the types of food you’re eating when you’re cutting.

A lot of people will tell you to just eat the same things, but less than you were on maintenance or a bulk. This is pure folly unless you truly want to consign yourself to eating low palatability foods year round. The reason for this is that high palatability foods tend to stoke cravings in most people. If you continue to include these foods during a period of caloric restriction, they are probably going to wear out your willpower eventually.

The best course of action, therefore, is to swap to low palatability foods during cuts and only indulge in high palatability foods very occasionally during a cut. Then, after a cut, don’t reintroduce them until a month or so afterwards so that you don’t immediately binge your way up to your previous weight.

 

[Dirtnasty]

I just cut out the sweets. But I’m fine with eating same Meal for times a day when cutting

 

[anabolic_geek]

@Dirtnasty i have a bit more variety than that but I’m with you — same meals every day doesn’t bother me

 

[Jonny]

I eat the same things so often it annoys people lol.

 

[Poppy]

Samo samo

Wifey things I’m bonkers sometimes. Hahaha

I tell her I only do it to get a reaction out of her.

 

[Dirtnasty]

It’s funny how that works