First of all, let us explain the difference between satiation and satiety.

Satiation is the fulfillment one feels after a good meal. It depends on the foods ingested and their mastication (mastication has a potent effect on satiation). It also varies dramatically according to the amount of protein, of certain saturated fatty acids, of dietary fiber and low-GI carbohydrates in the meal.

Satiety, on the other hand, is the process that prevents our getting hungry between meals and therefore our snacking all day long.

We need both these complementary to work properly, especially when on a diet. Some proteins, particularly proteins extracted from milk or egg white, directly address the brain without following the full “metabolic” route: after being digested in the stomach, the proteins enter the first part of the intestine as small peptides. They then alert the brain, and the satiety effect is triggered.

As this takes about 20 minutes, no meal should ever last less than this. The proteins influence our appetite at the next meal. The triggering of this process may take 20 minutes, but it then lasts several hours.

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