There was an article recently in New Scientist about appetite, it was actually the leader as well. 23 May 2020, no 3283. (Subscriber content):
https://www.newscientist.com/article/mg24632831-400-you-have...The point of the article is that we have five appetites, not one: protein, carbs, fats, sodium and calcium.
Then:
"The thing about ultra-processed foods is that they tend to be low in protein – which is expensive – and high in cheap carbs and fats. It is these foods that have largely been responsible for the dilution of protein in Western diets since the 1960s. And the more ultra-processed foods people eat, the more calories they need to consume to get the target intake of protein, with disastrous consequences."
So, get your protein (nuts,meat, fish, dairy, etc, etc) in and the rest should follow naturally. Once you fix up your protein intake, you may find that you fix other diet related snags as well. This is another telling quote:
"Intriguingly, in our experiments with people, we found that most of the extra calories eaten by those on a low-protein diet came from savoury snacks, especially those that tasted of umami, the signature flavour of protein. Protein-deprived subjects were craving things that tasted like protein, even though they were made of carbs. Our food environment is awash with such umami-flavoured carbs and fats, which we call “protein decoys”: crisps, instant noodles, crackers and so on."
I don't think I have overdone it on the quotes but the message is quite clear. You may need this to join the dots:
"Ultra-processed foods make us fat, but not because we have strong appetites for the fats and carbs they contain, as is often thought to be the case. Rather, it is because our appetite for protein is stronger than our ability to limit fat and carb intake."