WFPB is a vegan way of eating focused on health. It recommends minimizing processed foods, especially added sugars and oils. Stricter versions also limit fattier foods like avocados and nuts.
When following WFPB closely, it’s necessary to count calories, because you are eating so much nutrient-dense food with lots of fiber and relatively fewer calories. So you get full without a lot of calories.
Read How not to diet by Michael Geger!
(I changed the link because it pointed to his best seller, which is also great.)
You linked to How Not to Die, which is by the same author as How Not to Diet.
He advocates WFPB. I have read How Not to Die and it was more interesting and funny than I expected. It’s a good tour of the scientific studies related to the foods correlated with the most common causes of death.
Studies about longevity have reached the conclusion that WFPB is best for long life as well. The Blue Zone diet focused on longevity also emphasis a plant-based diet with less processed food.
For me, I don’t try to deaden the hunger pangs. I think I need to retrain my brain that being hungry is not necessarily a bad thing. At first, it was very distracting, but I think I’m getting used to the idea that I don’t have to eat every time I feel hungry.
I’m usually only noticing it for the last two or three hours before my meal.
I’m not sure about proteins, but I used to consume a lot of soups to keep myself satiated. It’s crazy how water + something vegetable-ey tricks ur body into feeling it’s really full.
If you don’t wanna feel as hungry, eat a larger amount of fibrous carbs and less starchy carbs, that don’t make you feel as full.
For me its beans, broccoli, spinach / greens, edamame, mushrooms, etc. I still do eat plenty of starchy carb staples (pototoes, rice, bread), but for some reason these never make me feel full.
Also drink more water / liquids. Half the time when you think you’re hungry, you just need more water.
I just stop getting hungry usually with enough intermittent fasting. Ime, eating early is what starts my appetite, so I often just don’t eat until night.
