MINDFUL CHOICES THAT TRANSFORM MEALS INTO JOY
Weight Loss That Keeps You Full
Scientifically crafted meal plans built on the Fullness Formula
The Fullness Formula
550 calories
1 lb
Food
40g Protein
10g Fiber
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Fullness That Supports Weight Loss
What is it?
Using decades of scientific research on satiety (what keeps people full), we can reverse-engineer it into a practical framework.
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The result? A formula that targets fullness with fewer calories, combining food weight, protein, and fiber in the right balance.
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Every NutriNerdPhD meal plan follows this formula so that eating less doesn’t feel like suffering. Just… full.
Science-Backed Formula
Weight
Heavier meals trigger fullness faster.
Your stomach responds to the weight and volume of food—not just calories. Meals that weigh more stretch the stomach lining and signal fullness hormones earlier.
Protein
Protein is more filling than carbs or fat, helping you stay satisfied longer. It also takes more energy to digest — burning more calories to break it down. That means 100 calories of protein keeps you fuller and costs more to process than carbs or fat.
Fiber
Fiber adds bulk and slows digestion, helping meals feel more filling. It also feeds beneficial gut bacteria that influence appetite and metabolism — and higher fiber intake is linked to lower risk of death from all causes.
These studies are well-established examples that support this formula, but they represent just a small part of the broader scientific literature on weight, protein, and fiber.