What's the BEST diet for humans? | Dr. Christopher Gardner, PhD 

My ancestors have both been in guiness book of world records for longevity, living well over 100 years old, my grandma died at 101 and my grandfather at 98. They always told me to balance everything in life, dont be strict and rigid in what you eat...but only eat whole foods (not processed). They are Japanese and only ate pizzas a few times a year, and it is always home made with ingredients grown in the backyard or from local farmers. 99% of the time we eat asian food, meat rarely...lots of tofu and veggies...fruit for dessert, very little seasonings...almost no oil (used water instead). Also they kept their mind active, my grandparents played video games on the pc my husband built them...they laughed a lot...and went for walks every day...they LOVE animals and sees them as a great blessing. They really stressed on BALANCE to me and my brothers, or ying and yang!

I have no credentials but I've had a Venn diagram in my head for twenty five years. I noticed the overlap of the two main diet camps which is (just as he said) to eat vegetables and whole foods, don't eat added sugar and processed grains, so that's where I've lived. I'm now 90 percent whole food plant based, but the "whole food" part is as important to me as the "plant" part. I would sooner eat a piece of fish with a salad in a traditional restaurant than an oily, pasta based meal with no beans in a vegan restaurant.

When talking about nutrition, even though this is not an obligation for scientists, I think it's important to take into account also how compatilble a diet is for most of the population. This envolves economics and ethnicity, for instance. Most of the world cannot digest lactose, most people cannot buy good quality fish, especially sea fish. In those cases it is important to ask what are the alternatives for those foods, since guidelines are based around them

At first it takes disciplin and motivation, but later it's just habit and it becomes the thing you prefer in all ways.

It's so refreshing to see realistic, science based, non-extreme nutrition information on RU-vid. It seems like 90% of the nutritional information on RU-vid is focused on about 5% of the population at the extreme ends of the spectrum.

GPT4 Summary: The video features a discussion with Dr. Christopher Gardner, a nutrition scientist at Stanford University. Here are the key takeaways: 1. **Foundational Diet**: Dr. Gardner emphasizes the importance of a foundational diet that includes more whole foods and vegetables, less refined grain, and less added sugar. He believes that most dietary approaches, even those at polar opposites like keto and low-fat vegan, agree on this foundation. He suggests that if people could focus on these four aspects, it would resolve about 75% of nutritional issues. 2. **Individual Differences**: He acknowledges that individuals respond differently to diets. Some people thrive on certain diets while others don't. He believes that this could be due to differences in satiety responses to different foods, microbiomes, and metabolic factors. 3. **Quality of Carbs**: He discusses the importance of the quality of carbohydrates in the diet. He suggests that replacing low-quality carbs with high-quality ones could lead to better health outcomes. He also mentions that protein intake tends to remain consistent across different diets. 4. **Adherence to Diets**: Dr. Gardner talks about the difficulty of adhering to strict diets in real-world settings. He mentions that in his studies, participants were encouraged to find a balance in their diet that they could maintain in the long term, rather than trying to strictly adhere to a specific percentage of macronutrients. 5. **Personalized Nutrition**: He discusses the potential of personalized nutrition, where diets are tailored to individual needs and preferences. He suggests that while a foundational diet is important, there is room for personalization based on factors like satiety responses, microbiome differences, and metabolic factors. 6. **Impact of Life Events**: He mentions that life events can significantly impact a person's ability to stick to a diet. He suggests that during stressful times, being part of a study or maintaining a certain diet can provide a sense of control. 7. **Future Research**: Dr. Gardner expresses interest in further research to understand what explains the variability in how people respond to different diets. He mentions factors like satiety, the microbiome, and respiratory quotient (a measure of metabolic rate and the mix of fuels being used by the body) as potential areas of exploration.

Dr. Gardner looks so happy with his work. Great presentation. As a non-STEM person this is easy to understand and apply advice. Thanks

Man, the quality of the information and discussions in this channel is top notch. This video in particular is going to be so helpful for my patients!

This a very fascinating as well as the most comprehensive discussion I have heard (as a non-academic) about diet, nutrition, and health all packed in one place. As a retired scientist in my 70'ies, (Ph.D. in material science), find such discussions and information priceless. As we are living at a time where there is total information overload at the speed of light, it is so helpful to have such content that is credible and worth more than all the books I can read in a year to extract the core information I need to make personal health decisions.

Dr. Gardner seems like such a wholesome guy. never heard him speak before until now. thoroughly enjoyable.

This was fascinating to watch. Thank you so much for the information. Keep up the good work!

This is the best conversation about nutrition I have seen anywhere. Thank you for this.

This is my favourite video of yours so far, Dr Carvalho. Excellent info!

Dr Gardner's passion for his work is so pleasant to watch! This real world approach is a nice twist on nutrition. Thank you for this interview!

Great information and so down to earth. Dr. Gardner seems so genuine and happy, I’d listen to him talk about anything.

I really need to go to bed but I can't stop watching your videos. I"m really impressed with how you're explaining all the confusing information out there. Really Awesome!

This is probably the best video about nutrition on youtube and I've watched more then enough over 10 years.

The point about most of these extreme diets being hard to stick to for most people, but not for some, is quite interesting to me. I find most types of food pretty tasty and don't mind repeating the same meal every day so it has been pretty easy for me to stick to "extreme" diets like HCLF and vegan keto, but I think something I was overlooking is how little benefit there actually is to going this far. All these RU-vid doctors promise you marvelous benefits to sticking to their special variation of a diet, like "curing" cancer, diabetes, heart desease, etc., and even extending life/healthspan. But in reality I imagine 90% of the benefits come from just cutting out all the processed foods & being at a healthy weight, and if you're trying to go beyond that, it quickly becomes a case of diminishing returns. Or at least, it seems like we don't currently have enough scientific evidence to support anything beyond that. And all these people trying to eke out those last 10% of benefit are the ones getting riled up every time there's a new study that comes out that didn't go extreme enough in enforcing some sort of diet.

This couldn’t have been more timely for me! Thank you

Great talk with Christopher! He is such a cheerful person, i really enjoying your conversations.

Great discussion from two of my favorite nutritional experts. Nuts & seeds in a large salad (which I have daily) work well for me for satiety.

Having binged on RU-vid nutrition videos for about three months, I have to say this is the single most informative and entertaining one I've come across. Thank you for pulling so much together.

Coherent talk from Dr. Gardner. He boils all the various diet discourses down to a simple common foundation: eliminate sugar and refined flour (bad carbs) and tinker with good fats, protein and low carbs to suit your own metabolic traits. Thanks Gil for having this guest.

Great interview! 👏🏼 Thanks & shared 🌱🖖🏼

The more I read about nutrition, the more confusion and division there is. What I discovered is there are some basic principles in most diets, regarding food quality. So I'm glad I'm on the right track with that.

I love this doctor! He knows his stuff. Most realistic nutritional interview I have seen on youtube,

Thank you for bringing this to us!

I say this over and over again, you don't have to focus on cutting calories. Focus on eating more whole foods. Whole foods are already naturally lower in calories.

Always interesting, thank you.

Lovely conversation, I would appreciate more of the aptly named Dr. Gardner! He has such a well-nourished enthusiasm, and hits me right in my biases, which is individuality and whole foods! In fact, I think there's room for more discussion on individuality. Part of that is accessibility, not everyone can afford regular blood/stool/genetic testing like Dr. Lustgarten, so they look for what has the most appeal. It would be interesting to see a study focused on mindful eating with personal tailoring, that's what made the biggest difference for me.

your channel is awesome man. thanks so much for the content!

What an excellent video! The simple answer seems to be eat whole foods, not too much, mostly plants.

absolutely love Dr. Gardner! so unbiased and real.

In my experience satiety changes. But yes, in my transition to a healthier diet, I first went for more nuts - to replace junkier foods I had in my diet & deal with cravings. I eat a lot less of those nuts now, because the cravings are gone. So I do think a change mindset is crucial. When transitioning to a healthier diet: swap unhealthy processed foods for healthier plant based foods - that work for you right now. And then when you're at something stable that works, you can start tweaking, because baseline has changed.

Christopher is my favorite in the health and nutrition space.

This dude is so insanely refreshing. I LOVE his vibe.

Thanks for having such an esteemed guest. The professor's lecture of the various types of studies in nutrition is easily the best I have seen. It's two hours long but filled with excellent information and has solid, basic information in nutrition. Being wfpb, I'll admit I'm stuck in my camp to a degree, but I understand his philosophy, which may make the biggest difference across the population. He's targeting most people as opposed to the strictest but healthiest diet, but this is also a downside of what Nathan Pritikin calls "Maximum Compliance; Minimum Effectiveness". If most people can eliminate low quality carb as he recommends, and then up the high quality carbs, that will make a tremendous difference and it is in agreement with my theory that low fiber intake is the biggest problem to be solved, which is done by increasing high quality carbs. In my little world of whole food-plant based I have improvements to make like carefully measuring salt in the shaker daily; I'm far from perfect myself.

Thank you!!!!!!!!!! Such a great channel!

This was so fun to watch because of Dr. Gardner's enthusiasm. 😊

This was gold! Thank you!!

My buddy Christopher giving off some Hank Green vibes here (in a good way).

Micheal Pollans' words keep ringing true

Great video! Thank you! I love the way Dr. Gardner frames, or encircles, choices from the inner core of whole food + veg + no refined grains or added sugars all the way out to the outer rim (for you Star Wars fans ;) of dairy & red meat. Thanks again!

What he said about the refined carbs was mind blowing, we just don’t realize how much of it we eat. But the problem I find with the mainstream recommendations that we see today is that they conflate these refined carbs with regular ones, which are super healthy, and they try to replace them with protein, which is also not all the same, since that coming from meat comes with a lot more junk. They just say cut the carbs bump up the protein, and that ends up being cutting the fruits and veggies, potatoes, beans, and bumping up the meats, which are mostly saturated fats anyway.

Thank you for this, great video

Dr. Gardner is refreshing and insightful. But most importantly, he's realistic. Great interview!

Great discussion.

Awesome Interview!

I think one of the unmentioned factors in satiety is the large variability in gastric emptying time. It's my understanding that is one of the mechanism of action of the GLP and GIP-1 medications like mounjauro and wegovy. They dramatically slow down gastric emptying so you fill up quicker, eat less and feel full hours longer. If you have a hungry brain due to differences in incretin hormones, then these meds can be a game changer.

Could not stop smiling through out this talk..finally hearing info that reflects reality. Good advice that is helpful..Been frantic dealing with all the contradictory info coming from all directions.

I followed a low carb diet for 20 months which is very similar to what Dr. Gardner described, basically I eat everything except refined carbs and added sugar. I lost 20kg (about 44 pounds) in the first year (75kg - 55kg) without ever starving (except fasting on purpose occasionally). I was prediabetic with high blood pressure now all symptoms are gone. In fact I make sure to be full every meal. I eat whenever I want and may have 1, 2, or 3 meals a day, but mostly 2 meals a day. My GF and I taught many friends and relatives (including a buddihst monk) to do this and many of them succeeded as well. We use simliar approach by telling them cut carbs by half then another half, or have no carb days, or keep a ball park percentage, and eat whole foods to their perference, meat, fish, vegetables, etc. We also eat a lot of kefir, kombucha, sauerkraut, etc. that we made ourselves. Our menu are pretty flexible, we change the proportin of meat, fish, eggs and vegetables to our liking. We limit sweet fruits and foods with refined carbs and sugar by feel. It's not hard and doesn't need much dicipline. We made it a life style. We ended up eating more protein and a lot more vegetables on average (but fewer meals in total). Exercise and sleep also matter but that's another story.

best nutrition channel on RU-vid

Thank you for bringing some sense back into this argument! I totally agree 🙌

I don't know why but dr. Gardner explaining the foundational diet just made everything so clear to me.

No whiplash? What about the butter margarine debate.

I go for cheesy eggs, I don't feel a sugar high followed by the drop. I can eat oatmeal and berries, but generally feel more satisfied/satiated with cheesy eggs.

This upbeat communication style is easy to listen to thus it holds the attention.

Just wow ❤ lovely balanced video thank you so much

Can somebody explain what happens with the saturated fat stored in body fat cells when we are looseing weight? Is that fat healthly or damaging to our body? We have evolved to store and (re)use that fat, haven't we?

Totally sane! But it would be good to have a definition of a low quality carb. Sure table sugar and cake is bad but if i make a veggie Bolognese and have it with a good quality Italian pasta it doesn't FEEL like bad carbs. On the other hand I skip the entire bread aisle at the supermarket because what is sold as even whole grain bread there is actually cake!

Dr Gil, can you talk about best blood tests/markers for health? Is it liver enzymes, metabolic markers, kidney function?

Exciting to see two of my favorite nutrition experts talk to each other. There is so much reasoned sanity here in a wider field full of strident screaming matches. People don’t want to hear that the answer can hing on, “well, it depends.” The human diet has been so varied over a million years that it’s absurd to think that there is one, perfect diet. The message Drs. Gil and Chris deliver is that, while diet is important, and there are foundational concepts, stop stressing about it so much.

Once again I am more confused than enlightened. I think you have a real challenge with demonstrating conclusions and summaries. Consider perhaps providing clear takeaways and summaries at the end of your videos, especially when you give them a click bait title.

Why does Dr Gardener smile when he gives us bad news? Such a cheery chappie!

Great video, thank you both so much! Hopefully correct summary with CGPT: - The question of whether there is a universal ideal diet or if it varies for individuals is raised. - Dr. Christopher Gardner, a respected nutrition scientist, suggests a foundational diet: "eat food, not too much, mostly plants." - The importance of whole foods and vegetables and the reduction of refined grains and added sugar are emphasized. - The suggestion is made that this foundational diet is agreed upon by most nutrition experts. - There is also mention of an outer core of foods, including beans, fruit, nuts, eggs, and fish, that many diets agree upon. - The idea is put forward that focusing on these core principles could resolve around 75% of nutritional issues. - The challenge of adhering to specific diets and the difficulty of prescribing exact percentages are discussed. - Emphasis is placed on the role of satiety in diet success and how individual responses to foods vary. - The video also mentions factors like life events and stress affecting diet adherence. - There is a brief discussion of the concept of respiratory quotient (RQ) and its potential relevance in diet success.

Loved this, thank you. I’d love to hear more from Dr. Gardner Edit: he mentioned dairy which really piqued my interest

Eat whole foods. Not too much. Mostly plants. And no sugar. Ta da!

Per what he was saying near the beginning about the low fat vs low carb diet, I got a DNA test for varied reasons related to health and one of the things I was told was that I show a genetic predisposition to need a low fat, higher carb diet. Which, before I was told that, I had already tried a higher fat keto diet and a lower fat keto diet, as well as eating primarily kitchari (but, sometimes still having a doughnut or some meat) and living for about a week and a half mostly following the advice of Dr. McDougall with a little Ornish advice thrown in, but still eating prefab burritos. Low fat keto diet worked great, as long as I did intermittent fasting AND had sudden bouts of eating candy, corn chips or rice. That sort of thing. I lost so much weight, felt great, gut was hurting so much less. Kitchari die worked great. Did not lose much weight but some even though I was eating 4 times a day and my gut felt better than on any keto diet. The week and a half of McDougall (basically) I lost 32 lbs and a lot of it was toxic waste. I was full of energy, definitely was burning fat. And, then I experimented and found if I had a little coconut milk the weight loss sllowed down but did not stop. If I had meat, the weight loss slowed down. If I had more processed food than the prefab burrito or two, the weight loss slowed down. If I had any significant portion of meat or processed food or fat, the weight loss stopped ead in its track and if I combined them, I would gain weight and my gut would start hurting again, so bad, and al the old bathroom problems would start. So, I learned a lot. I also learned that when people started nagging at me to invite people over and make them a real dinner, then the weight loss slowed down or even turned into weight gain and I had more cravings. I have no point other than to share information in case someone finds it helpful to know.

I have been vegetarian for 13 years and vegan for ~7 years. I stopped consuming eggs 15-16 years ago and pigs 15 years ago. I just disliked eggs, where they come from, what they represent and the smell. Then all of it became an ethical and moral issue for me, so I switched to plant-based diet and vegan life style. I have never went plant-based for my health, which I think is important to state. I was not really into healthy way of eating. I do not measure how much of anything am I putting into my body. People are the ones who made me feel anxious by constantly claiming that I am going to die, that my teeth will fall out etc. But, the opposite has happened. The last time I had a tooth problem was 9 years ago. Since then, I am just going for a regular check-up. That is weird because my teeth were never really a high quality. I started having enormous headaches at the age of 14. Two years into vegetarianism I have noticed that intensity has dropped. Once I went plant-based, they stopped. Now, I do have them once in a couple of months - which is nothing compared to what I used to have. My stomach does not hurt after the meals. It used to be bloated. My period pain has decreased in intensity. I still have them but I am not ending up in hospitals. With all that said, I wonder how much better would it all be if I actually took care of what I was eating, which is what I have decided to do now. Veganism helped me to get off refined sugar because there are not many vegan sweets out there. :D I would really like to know more about the dairy and breast cancer link. I read a lot of studies, but it is never enough. Thx.

gooosh this man is just SO NORMAL!!! THANK YOU 🙏🤍 👉 no processed foods 👉 no processed sugar 👉 eat as organically as possible 🤍

Happy with the core diet, but if you have digestive problems, it is worth cutting back to a really simple diet then gradually adding things back in to check if you are allergic or sensitive to something. Gluten, wheat and lactose are the commonest such items, but other specific things like peppers, mushrooms, onions etc affect some people.

I actually do get over 50% of my calories from carbs (it's roughly 55/30/15 carbs/fat/protein), and the only refined grain I eat is Grape Nuts Flakes (which I eat for the vitamin B-12, as I'm a vegan and every b-12 supplement I've tried makes my face breakout). That is unless you count whole durum wheat couscous, which I think is still considered a whole grain? But anyway 3g of added sugar in the Grape Nuts Flakes and 0 in the couscous, and 9g of dietary fiber between them. That's the only added sugar in my diet. I also eat a half cup of steel cut Quaker Oats every day as well, but that's definitely a whole grain. I'm one of those weirdos who eats the exact same thing day in and day out, with only the occasional exception, so we do exist haha. I've just chosen foods that work for me where I can eat them day after day. I guess my diet would fall under the LLQC umbrella. Anyway great video as usual.

"The most qualified person to talk about diet." I like the info he is sharing but I say expand your mind and have a Traditional Chinese Doctor on your show. Traditional Chinese Medicine has been around for approximately 4,000 years. I believe they have much wisdom on health and diet to share if our western culture would be willing to listen.

If you do not eat for pleasure it is actually very easy to eat pretty constant proportions for a long period of time.

I am 55yrs and have ulcerative colitis and then changes from menopause but recently realised I was avoiding fibre and depending on carbs as avoidance for other foods. I didn’t know you can change your ability to digest fibre if you do it incrementally and know the difference between soluble and insoluble. I have just really changed around and really low carb like a gluten free wrap a day. Now just plant based certain plants only going slowly to keep things that won’t spark inflammation but will grow better gut microbiome. Protein lactose free cheese and nuts. Then only eat between 4pm and 9pm but that’s not difficult cos of having had lots of digestion problems sticking to something that stops pain retrains your mind to stay within a framework. But it’s also about building up a tolerance piece by piece but you have to get involved with managing it. My biggest surprise has been how lowering carbs and grains is actually doable and plant choices can be made accessible even to low tolerance types like me when done with a lot of personalised information about your own personal tolerance levels. I think we need that time and space to get into our personal ways in to lowering carbs as some foods will be better for some than others. But for sure non pesticide products have got to be a main standard and getting a carrot to taste like a carrot is increasingly difficult with mass produced or industrial farming. So again sourcing the right food that you can afford requires managing. But I have to say my motivations have all come because of pain and medicines not working. It would be better if motivation could be formed from good habits but however you get into the low carb no processed grain route to know it is something like the doctor says is a main foundation that really has major health impacts is a diet worth staying with particularly when there are many longevity stats to confirm it too.

Great video with a balanced perspective. Nothing crazy, nothing extreme. Just whole foods in reasonable amounts.

Excellent interview. I assume high quality carbs are things like whole foods be it grains, seeds, legumes, vegetables, potato's etc?

We probably don't have to replace all of the 40% refined carbs, since we already eat too much.

I'm glad that you brought up adherence. Very important. I once saw that many doctors recommend the Mediterranean Diet, not just because it's healthy, but because it has been found that it's easier to stick to. It's also family and budget friendly (my conclusions) I was surprised to hear him talk about how some people in the study didn't eat the food that was delivered to them. Maybe it was too much trouble for them to cook?

I never knew Don Johnson was a doctor!

I am interested in the aspect of habit-forming. Yes, genetics are a factor, but what role does habit play in feeling satiated after a meal? And are there studies that look at the psychological level of habit-building, in terms of ways that you might “reprogram” your habits and what makes you feel full/satiated after eating something that would previously have left you hungry? Is it habit or is it genetics that makes you predisposed to a certain diet?

Satiety is Key. Could not agree more. People will keep to diet if they are satieted. Simple as.

Wow! What a handsome doctor! Beautiful skin, would love to know his skin care routine.

A small serving of oatmeal with eggs most days, but prepared in a variety of ways to keep it interesting.

Wow that was so insightful, the doctor was so well spoken and got his ideas through very eloquently. I would love to read some of his research. Thank you for the information

0:00: 🥦 Dr. Christopher Gardner discusses the best diet for humans and the goal of nutrition science. 7:21: 🍽 The speaker's hope is to establish a foundational diet that can be personalized based on individual preferences and needs. 10:18: 🥦 The speaker discusses the importance of maintaining a balanced diet with lower quality carbs and higher protein and fat percentages. 14:16: 🍽 The speaker discusses the difficulty of following a specific diet plan and calculating the exact percentages of macronutrients. 17:37: 📚 Participants in the study were encouraged to make significant changes to lower their cravings or weight, and then adjust their intake based on their personal preferences and goals. 21:06: 📚 The video discusses why some people are able to stick to extreme diets and if it is due to discipline or metabolic differences. 24:18: 🍳 The speaker discusses the satiating effect of cheesy eggs and the impact of stress on eating habits. 27:44: 📊 Continuous glucose monitoring is helping us learn more about individual needs and preferences when it comes to diet and insulin expression. Recap by Tammy AI

I am so grateful that someone on an Instagram post sent me here. I experience chronic illness and I have two groups of friends telling me the opposite things. One side is vegan and the other carnivore 🤦🏻‍♀️ My comment was how do I discern the truth cuz you can find tons of so called nutritional videos that attempt to prove that their camp is the ONLY camp

super informative

Hello Dr.Gil Carvalho. Im wondering what's ur average calorie intake...

I am still confused. Doesnt all the bluezones eat predominantly plant based? They have the highest average lifespan? Also vegans has the lowest BMI of all the groups? Why isnt lifespan the most important indicator of the best diet? From what I understand the bluezones eat a high carb low protein diet?

Did you ask him about tailoring diets, not only to personal preferences, but also to personal disease state?

Brilliant video! I love your channel. Not that I’m good at complying, I do believe that a whole food diet is best for us. It’s natural. I went on the Hay Diet years ago. Aside from the separating protein and acid fruits from carbohydrates and sweet fruits, one of the things promoted was natural food. Butter not margarine etc…. I felt really fit and healthy. My cellulite went! I had a healthy glow. I think it was more to do with the abundance of whole foods and lack of processed foods that contributed to that. We are what we eat. We wouldn’t put inferior fuel in our cars, so why would we put inferior food in our bodies?? I’d eat both the oats and fruit as well as the cheesy eggs by the way. Both look delicious to me!! Like Dr Gardner (he’s got some great racing bling there!), I’m an athlete so food is fuel to me. It’s a bonus that it tastes good!! 😋

So what is his opinion as to the best diet? He just seemed to ramble forever.

I think Dr. Sten Ekberg, an Olympic decathlete & holistic doctor, who now runs a RU-vid channel, would be a fantastic guest on your channel.

I think the food guide needs to replace the "grains" section just with starch or carbs and the milk section needs to be flexible

I agree meeting the macro-nutrient percents isn't reasonable but having a different structure is easier but still difficult for most people. They revert. They remain unhealthy. More food counseling is necessary and that takes one-on-one with dieticians and food logging; the first costs money and the second is avoided by most people. So personally, my philosophy is that we need more counseling like is given by Mcdougall's program or the way Esselstyn has in his program.

Eating healthy food,walking a lot,reduced stress,making fun and having healthy social life is mandatory to be healthy as well as to live longer.

I find it hard to believe that my friends and family - that know I’m on a low sugar/carb no crap diet - brought me candies and sugar cookies and sugar pies and cakes and oh brother. I couldn’t believe all the low quality candy crap - and baked goods - I had shoved in my face the last few days.

I eat around 60% of my calories as whole food plant carbs, and I don't find that difficult at all. Protein 15-20%, fat 20-25%.

If prediabetic or diabetic, then go low carb. If not, go either "lower" carb OR "lower" fat but not both. If you have a serious problem with hunger, then go lower carb and increase protein. Prioritize protein and eat nutrient dense foods. At some point, do an elimination diet to see certain foods affects your body.