By Kelsey Kennedy
If you complain frequently that you're always hungry, you might rely on false foods to satisfy your needs for nutrients and satiety.
What is dietary displacement?
It occurs when someone forgoes nutritious foods in favor of less healthy alternatives. But who really cares…. We should be alright as long as our calorie intake is balanced, right?
Negative dietary displacement causes:
loss of muscle mass
rebound overeating
poor nutritional intake
lack of satiety
low quantities of energy
higher body fat
In other words, not only do you feel awful, but you also don't look your best, and to top it all off, you're still hungry. Bummer.
Counteract: Positive Dietary Displacement
On the other hand, have you ever met someone who, after a filling lunch of complete, natural foods, forgoes the huge brownie dessert or only eats a small portion of it?
When a person consumes enough healthy food each day, there is little to no room left for the unhealthier items, this is referred to as positive dietary displacement.
When people eat this way, it typically results in:
eating enough food to meet your energy demands
feeling full after a dinner
a fantastic nutrient intake
the growth of lean muscle
high energy levels
lower body fat percentage
In contrast to negative dietary displacement, you look nice, feel good, and have a satisfied stomach. Count me in.
“But I'm never satisfied!”
A calorie from kale is very different from one from candy. Calories from "non-food" sources are more likely to be stored as fat, harm health, increase hunger and food obsession, and lower energy levels.
You can be consuming the incorrect meals.
Volume over Calories
The number of calories we consume does not primarily control our appetite. Rather, it is determined by the amount of food we consume.
Simply put, our appetite is determined by the amount of total food volume that passes through our digestive tract. We're satisfied if a large amount of food passes through.
As a result, in terms of keeping us fuller for longer during the day, the volume/weight of foods appears to be more important than the calorie content.
No Excuses
If we skip breakfast, become extremely hungry, and then buy candy, chips, and soda at the gas station, we will end up with a candy, chip, and soda physique. Instead we should be able to control our appetite and make wise selections.
It's time to start replacing your menu's less desirable food options with more desirable ones, not the other way around. Initially, consume enough healthy foods. And if you want to eat something that isn't very healthy, eat something that is. Then see how you feel.
It's time to start replacing poorer food options on your menu with better ones, rather than the other way around. Eat plenty of nutritious foods first. If you want a less-nutritious food option, eat the nutritious one first and then see how you feel.
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Book Your Free Consultation →Frequently Asked Questions
Why am I hungry even when I'm eating enough calories?
Calorie count and hunger aren't the same thing. Hunger responds to food volume, protein, and fiber. If your calories come from low-volume, nutrient-poor foods, you'll still feel hungry even at an appropriate calorie count.
What is dietary displacement?
Dietary displacement is when nutritious foods get replaced by less nutritious ones. Positive displacement flips it — front-load whole foods so there's less room for junk. It's the single most reliable fat-loss strategy we use with clients.
Does food volume matter more than calories?
For appetite control, yes. Your gut registers volume and weight — not calories. High-volume, low-density foods (vegetables, lean protein, fruit) keep you full on fewer calories.
Can a personal trainer help me fix this?
Yes. At our Irvine, Orange, and Laguna Hills studios we build meal plans that prioritize volume and protein so you're not white-knuckling through your day.
How much does Orange County personal training cost?
Train With Dave averages $60 to $80 per session — and that includes a fully customized workout program, personalized nutrition plan, training app, and direct access to your trainer between sessions. Exact pricing is customized during your free consultation.
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