Volume Eating: How to Feel Full on a Calorie Deficit
Volume eating is the simplest way to feel full on fewer calories. The science of stretch receptors, the playbook of practical strategies, sample meals, and the calorie traps to avoid.
Articles
Evidence-driven articles on the protein-to-energy ratio, satiety, and the food choices that drive durable body-composition change.
Top 63 Foods Ranked by Satiety Per Calorie
All 63 foods in our database ranked highest to lowest by satiety per calorie (SPC). Lean proteins lead, legumes and dairy hold the middle, fats fall to the bottom — with three surprise rankings called out.
Ted Naiman PE Diet Results: What the Evidence Actually Shows
An honest look at Ted Naiman's PE Diet results — clinical observations, supporting research, community patterns, and realistic expectations for body composition.
Satiety per Calorie vs PE Ratio: When Each One Matters
Naiman's two frameworks compared: when the simple PE ratio is enough, when satiety per calorie matters more, with a side-by-side table and a worked 5-food example.
Satiety Per Calorie Explained
What satiety per calorie (SPC) actually means, why Ted Naiman elevated it in his second book, how it differs from the PE ratio, the five components of high-SPC foods, and how to evaluate any meal at a glance.
PFFV Framework: Protein, Fiber, Fluid, Volume
PFFV — Protein, Fiber, Fluid, Volume — is Ted Naiman's four-lever mnemonic for evaluating any food. What each lever does, why it works, practical targets, and how to use it at the table, in restaurants, and at the grocery store.
PE Diet vs Keto: An Honest Comparison
PE Diet vs keto, compared honestly. How each plan works, where they agree, where they differ, and which one is the better fit depending on your goals.
PE Diet Meal Plan: A Practical 7-Day Template
A 7-day PE Diet meal plan built on real grocery-store food. Each meal is anchored by lean protein and verified against the protein-to-energy ratio.
Ted Naiman's Satiety Per Calorie: A Working Summary
An honest, attribution-first summary of Ted Naiman's Satiety Per Calorie — its core thesis, structure, key takeaways, and where it extends the PE Diet framework.
Hyperpalatable Foods: The Math Behind Why You Can't Stop Eating
Three macronutrient combinations — fat+salt, fat+sugar, carb+salt — at specific thresholds define hyperpalatable foods. The Fazzino 2019 framework, plain-English thresholds, and what to do about it.
How to Weigh Cooked vs Raw Chicken for Macros (The Right Way)
Should you weigh chicken raw or cooked for macros? Here's the definitive answer — plus how to convert between the two and avoid the most common logging mistakes.
Energy Density: Why a Salad Fills You Up and a Candy Bar Doesn't
Energy density — calories per gram — is the single best predictor of how full a meal leaves you. The four-tier Volumetrics categorization, real food examples, the salad-vs-candy-bar math, and how to lower the energy density of meals you already eat.
Best Food Scales for Macro Tracking (2026) — Tested and Ranked
The 5 best food scales for macro tracking in 2026, tested and ranked. Covers precision, tare function, capacity, and app connectivity — with a clear pick at every price point.