# Which cuts hunger the most, fat or protein? **URL:** \ **Category:** Factual Questions\ **Created:** [July 29, 2012, 9:14am UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747 "2012-07-29T09:14:12Z")\ **Posts on this page:** 13\ **Page:** 1
**Author:** ![MichaelEmouse](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/michaelemouse/32/101_2.png) [@MichaelEmouse](https://boards.straightdope.com/u/MichaelEmouse)\ **Post date:** [July 29, 2012, 9:14am UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/1 "2012-07-29T09:14:12Z")
I am not interested in knowing whether fat or protein cuts the most hunger _for the amount of calories it contains_. I know quite well that protein cuts more hunger per calorie. What I want to know is, per gram of fat and per gram of protein, which will cut hunger the most? If fat, are there types of fat that cut hunger more than other types of fat? If protein, are there types of protein that cut hunger more than other types of protein? I do not mean “lean protein” because that just means protein with little fat. I am looking to distinguish between different types of fat and protein. ---
**Author:** ![ReuvenB](https://avatars.discourse-cdn.com/v4/letter/r/9fc348/32.png) [@ReuvenB](https://boards.straightdope.com/u/ReuvenB)\ **Post date:** [July 29, 2012, 12:17pm UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/2 "2012-07-29T12:17:53Z")
If you know that protein cuts more hunger per calorie (don’t know how you know this, but let’s assume it’s true), and you know that protein has a lower energy density than fat (4kcal/g vs 9kcal/g), then what you need to know is whether the ratio of ‘hunger units’ cut by each calorie of protein vs fat is exceeds this 4:9 ratio. ---
**Author:** ![Surreal](https://avatars.discourse-cdn.com/v4/letter/s/eada6e/32.png) [@Surreal](https://boards.straightdope.com/u/Surreal)\ **Post date:** [July 29, 2012, 5:33pm UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/3 "2012-07-29T17:33:10Z")
Definitely protein. It is a well established fact that for a given number of calories, protein is more satiating than either carbohydrate or fat, even though protein consumption “wastes” a substantial portion of its calories due to its thermogenic effect. > **[Satiety related to 24 h diet-induced thermogenesis during high...](https://pubmed.ncbi.nlm.nih.gov/10403587/?dopt=Abstract)** > > In lean women, satiety and DIT were synchronously higher with a high protein/high carbohydrate diet than with a high fat diet. Differences (due to the different macronutrient compositions) in DIT correlated with differences in satiety over 24 h. ---
**Author:** ![Michael63129](https://avatars.discourse-cdn.com/v4/letter/m/3da27b/32.png) [@Michael63129](https://boards.straightdope.com/u/Michael63129)\ **Post date:** [July 29, 2012, 6:35pm UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/4 "2012-07-29T18:35:17Z")
> [@Surreal](#): > > Definitely protein. It is a well established fact that for a given number of calories, protein is more satiating than either carbohydrate or fat, even though protein consumption “wastes” a substantial portion of its calories due to its thermogenic effect. > > [Satiety related to 24 h diet-induced thermogenesis during high protein/carbohydrate vs high fat diets measured in a respiration chamber - PubMed](http://www.ncbi.nlm.nih.gov/pubmed/10403587?dopt=Abstract) I noticed that they only looked at two different ratios of protein and fat; either high protein/carbohydrate or high fat; what about a high fat/protein diet? Or just high in protein, fat, or carbohydrate, as much as possible to reduce the influence of the other two. I know that many people say that carbohydrates leave them hungry after a short time compared to fat and protein. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [July 29, 2012, 8:22pm UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/5 "2012-07-29T20:22:05Z")
But **Surreal** the op was specifically not asking about “for a given number of calories” but on a gram for gram basis, thus the answer given by **ReuvanB** was as on the money as is possible, if only there was a reliable “hunger unit.” The question is complicated by deciding how to even define cutting hunger: Immediate lack of hunger? Still satisfied two hours later? Four hours later? Measured intake with free access to highly palatable foods over the next six hours? As for differential effects of different fats, [apparently no difference](http://www.ncbi.nlm.nih.gov/pubmed/20492735) between different sorts of fats. Protein? I’d _suspect_ that a protein like whey, quickly absorbed, would provide more immediate satisfaction, and casein, slower to absorb, more lasting satisfaction, but I have no way to know for sure. ---
**Author:** ![DrDeth](https://avatars.discourse-cdn.com/v4/letter/d/b487fb/32.png) [@DrDeth](https://boards.straightdope.com/u/DrDeth)\ **Post date:** [July 29, 2012, 8:32pm UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/6 "2012-07-29T20:32:12Z")
There’s a thing called “satiety rating”: [http://www.mendosa.com/satiety.htm](http://www.mendosa.com/satiety.htm) The winner is boiled or baked potatoes. ---
**Author:** ![TriPolar](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/tripolar/32/3008_2.png) [@TriPolar](https://boards.straightdope.com/u/TriPolar)\ **Post date:** [July 29, 2012, 8:45pm UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/7 "2012-07-29T20:45:02Z")
> [@DrDeth](#): > > There’s a thing called “satiety rating”: > [http://www.mendosa.com/satiety.htm](http://www.mendosa.com/satiety.htm) > > The winner is boiled or baked potatoes. That one is per calorie though. The question is per gram of food. And I think \*\*DSeid \*\*is correct, the definition of hunger is going to be the sticking point. In the modern world the concept of hunger can be as much tied to patterms of eating as physical need. ---
**Author:** ![MichaelEmouse](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/michaelemouse/32/101_2.png) [@MichaelEmouse](https://boards.straightdope.com/u/MichaelEmouse)\ **Post date:** [July 29, 2012, 8:53pm UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/8 "2012-07-29T20:53:03Z")
> [@DrDeth](#): > > There’s a thing called “satiety rating”: > [http://www.mendosa.com/satiety.htm](http://www.mendosa.com/satiety.htm) > > The winner is boiled or baked potatoes. See, that’s weird. Potato are mainly starch, which is a carb. It’s more satieting than simple carb but I wouldn’t have expected it to be more satieting than beef or fish. Too bad it didn’t compare boiled potatoes to chicken or turkey. ---
**Author:** ![TriPolar](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/tripolar/32/3008_2.png) [@TriPolar](https://boards.straightdope.com/u/TriPolar)\ **Post date:** [July 29, 2012, 9:03pm UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/9 "2012-07-29T21:03:57Z")
Potatoes have protein too, and they may be better on the bulk factor than protein rich foods. ---
**Author:** ![MichaelEmouse](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/michaelemouse/32/101_2.png) [@MichaelEmouse](https://boards.straightdope.com/u/MichaelEmouse)\ **Post date:** [July 29, 2012, 9:33pm UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/10 "2012-07-29T21:33:03Z")
> [@TriPolar](#): > > Potatoes have protein too, and they may be better on the bulk factor than protein rich foods. Yeah, I was looking them up on nutrition websites and I was surprised to see that they have less than 1 calories per gram which I don’t remember seeing in other foods. Also, earlier I said I wanted to know about satiety per gram. I was inaccurate. What I wanted was to avoid 10 replies saying “protein cuts hunger better than fat per calorie” which I already know. If somepony has info that goes beyond that, even if it includes carbs, I’m eager to know. ---
**Author:** ![x-ray\_vision](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/x-ray_vision/32/351_2.png) [@x-ray\_vision](https://boards.straightdope.com/u/x-ray_vision)\ **Post date:** [July 29, 2012, 9:37pm UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/11 "2012-07-29T21:37:37Z")
The studies I’ve looked at have all given protein the edge. However, [Alan Aragon](http://www.alanaragon.com/) has written that in his experience over the years with many clients is that the answer is highly individual. Some people feel more full with higher fat intake then higher protein intake, but overall protein sates more than fat. > **[Satiety related to 24 h diet-induced thermogenesis during high...](https://pubmed.ncbi.nlm.nih.gov/10403587/)** > > In lean women, satiety and DIT were synchronously higher with a high protein/high carbohydrate diet than with a high fat diet. Differences (due to the different macronutrient compositions) in DIT correlated with differences in satiety over 24 h. > **[Higher protein intake preserves lean mass and satiety with weight loss in...](https://pubmed.ncbi.nlm.nih.gov/17299116/)** > > Consuming a higher-protein diet and accomplishing weight loss before becoming obese help women preserve LBM. Use of a higher-protein diet also improves perceptions of satiety and pleasure during energy restriction. > **[The effects of high protein diets on thermogenesis, satiety and weight loss:...](https://pubmed.ncbi.nlm.nih.gov/15466943/)** > > For years, proponents of some fad diets have claimed that higher amounts of protein facilitate weight loss. Only in recent years have studies begun to examine the effects of high protein diets on energy expenditure, subsequent energy intake and... ---
**Author:** ![x-ray\_vision](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/x-ray_vision/32/351_2.png) [@x-ray\_vision](https://boards.straightdope.com/u/x-ray_vision)\ **Post date:** [July 29, 2012, 10:02pm UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/12 "2012-07-29T22:02:13Z")
> [@MichaelEmouse](#): > > What I want to know is, per gram of fat and per gram of protein, which will cut hunger the most? I doubt any studies have tested satiety based on grams and not calories (why would they?). A thought experiment: 6 large egg whites contain about 21 grams of protein and zero or almost zero fat and carbs. 3 large egg yolks contain the same amount of grams of macronutrients from mostly fat and then some carbs and protein. Which would you rather consume to fill you up for a few hours? If I had to guess what would keep me sated the longest, I think I’d go with the yolks. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [July 30, 2012, 1:08am UTC](https://boards.straightdope.com/t/which-cuts-hunger-the-most-fat-or-protein/629747/13 "2012-07-30T01:08:17Z")
My guess on whey vs casein may be correct. [This study](http://www.sciencedirect.com/science/article/pii/S0031938409000171) measuring satiety at 3 hours showed greater satiety for whey, at least at certain percentages of total energy (no difference at a higher percent). But measuring [at 5.5 hours in this study](http://www.sciencedirect.com/science/article/pii/S0031938409000171), albeit a higher percent protein yet, showed whey with the least satiety. [This](http://www.ajcn.org/content/87/5/1558S.full) seems to be a decent review. Bottom line does seem to that it is complicated. > [@](#): > > In some cases, the generally higher satiating effects of protein are not evident (28). Acutely, carbohydrate is very satiating, yet protein usually has a greater prolonged satiating effect. However, under normal conditions, fiber intake, the timing of the assessment, the food form (ie, solid versus liquid), or coingestion of other macronutrients may ultimately influence reported satiety (29, 30). > > There is some suggestion that different protein sources differentially affect satiety … However, despite the suggestion of acute or transient benefits attributable to specific proteins, any such effect may be masked by the concomitant ingestion of a mixture of proteins and other macronutrients in a normal mixed diet. And there’s the rub. Real meals are mixed bags. Fiber is well established to provide high satiety both soon after a meal (a physical fullness, holding water and stretching the stomach and intestines) and hours later (by its fermentation resulting in various short chain fatty acids, SCFAs, like butyrate, that feedback to the upper gut and the brain). Texture may also play a role. And it seems that one study on fats I found may not be the complete story. I’ve found more like [this](http://www.ajcn.org/content/89/4/1019.full). > [@](#): > > The satiating effect of fat is dependent on its physicochemical properties (8, 9). For instance, reduction of hunger and food intake increases with increasing fatty acid chain length (8). Feltrin et al (8) showed that a reduction in energy intake and in hunger was stronger after isocaloric infusion of lauric acid (12:0) than of decanoic acid (10:0). > > Apart from fatty acid chain length, another physicochemical property of fat that may affect hunger and food intake is the degree of fatty acid saturation. The effect of fatty acid saturation on ileal brake–mediated satiety is not known, but data are available on the oral and duodenal administration of fats differing in fatty acid saturation. Lawton et al (10) showed that oral ingestion of triacylglycerol with unsaturated fatty acids induced a greater reduction in food intake than did triacylglycerols with saturated fatty acids. However, Flint et al (11) and Alfenas and Mattes (12) found no such difference in food intake or satiety. > > French et al (9) measured food intake and satiety after various intraduodenally infused fat emulsions. Emulsions enriched with linoleic acid (18:2) reduced food intake more than did oleic (18:1) or stearic (18:0) acids without affecting satiety. … > > … We showed that the degree of fatty acid saturation of triacylglycerols infused into the ileum affects satiety levels and the release of CCK, but not food intake … triacylglycerols with unsaturated fatty acids reduced hunger and increased fullness significantly compared with the saline control infusion, whereas shea oil, which consists of saturated fatty acids, did not. Make of it what you will.