I've kept a 1–10 afternoon hunger rating in the same sheet since spring, one row per day. Baseline over 34 days: 6.1 average, with the ugliest dots landing on days I ate the granola. Two weeks ago I swapped that single snack for a half-cup of cottage cheese and a small handful of almonds.
Same lunch, same dinner window, nothing else touched. New average: 3.6. Daily protein went up roughly 17g and total calories moved down about 40, which in my data is basically noise.
Here's my contrarian hangup: my rolling seven-day line was already bending downward before the swap, so I'm not handing the food all the credit.
It just made the slope steeper and the 4pm grumpiness less theatrical. Has anyone else tracked one swap long enough to tell the actual change apart from whatever was already happening in the background?