In this episode, you’ll learn:

• What foods fill you up, and how can you add volume to your meals?


• What are trigger foods, and how do they contribute to overconsumption?


• Chris’s penny-pinching tips and craziest Super Bowl stories


• The most annoying songs (and why we still like some of them)

In this week’s episode, Mathew and Chris talk about filling foods, trigger foods, past and future Super Bowls, and the most annoying songs of all time.

When it comes to the weight-loss journey, one of the biggest struggles most people have is hunger and cravings. A semaglutide, like Ozempic or Wegovy, will impact satiation, but not everyone wants or can access these tools. However, by eating more filling foods, we can naturally keep ourselves fuller and more easily maintain a calorie deficit. Foods that fill you up are going to be high in protein, high in fiber, high in air/water volume, and low in fat, like fish, apples, and eggs. No food is "bad," but some “trigger foods'' can cause us to feel even hungrier. They may trigger you emotionally, but they can also trigger you to eat more and are easy to over consume, like chips, ice cream, or croissants.

Resources Mentioned:

• Extreme Weight Loss participant, Rachel Paul on gaining the weight back + Your taste  


• Chris’s high protein queso recipe 

Sources Used:

• Protein Intake — How Much Protein Should You Eat per Day?


• Increased Dietary Protein as a Dietary Strategy to Prevent and/or Treat Obesity


• Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss


• High Fiber Diet


• The Role of Fiber in Energy Balance

Thank you for listening!

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