Dr. Ashley LucasPhD Nutritionist & Dietitian | Owner & Founder PHD Weight Loss & Dr. Ashley Wellness

No hunger weight loss is easy

11 Feb 2026 · 1 min

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In this short video, Dr. Ashley Lucas explains that protein is the most satiating macronutrient, surpassing carbohydrates and fats in promoting fullness. She advises making protein the foundation of any snack and offers concrete examples such as Greek yogurt, hard‑boiled eggs, cottage cheese with berries, smoked salmon or lox with cream cheese, leftovers, and protein smoothies with berries and spinach. Lucas also notes that fiber adds to satiety. By prioritizing protein (and fiber), she argues that post‑meal blood glucose and insulin spikes are minimized, which helps prevent fat storage—especially around the belly—making weight loss easier without feeling hungry.

Chapters

Protein is the most satiating macronutrient. What I mean by that is eating protein is going to fill you up the most. It's going to fill you up more than eating carbohydrates for sure, and even more than eating dietary fat. If you are snacking, you want to make sure that protein is the base. So again, it could be Greek yogurt. I say Greek yogurt because it has the highest density of protein per serving. Hard boiled eggs with salt is a delicious snack. You you could do cottage cheese with berries. You could do some smoked salmon or lox if you like that with cream cheese, you could do some leftovers or a protein smoothie with some added berries. Maybe some spinach if your body tolerates those green leafies. The fiber is going to help encourage fullness as well. When you make protein the base, it's going to reduce blood glucose spikes and insulin spikes that drive fat storage, specifically in the belly.