The Best Foods For Satiety
What is satiety?
The satiating diet is a realistic approach to safe and sustainable weight loss that promotes wholesome foods that are healthy and satiating. In other words, you will have the freedom to choose healthy foods that promote feelings of fullness and satisfaction. The satiating diet plan advocates for a diet high in protein such as fish and high in fiber such as whole grains, along with plenty of fruits and vegetables.
The satiating diet draws inspiration from the Mediterranean diet by encouraging you to eat healthy fats in moderate amounts and consume plenty of fresh fruits, vegetables, whole grains, and lean proteins. It also includes a good amount of healthy fats and suggests eating certain dairy products like yogurt. And don’t forget the chili powder. The satiating diet urges you to get some capsaicin in your foods during the day.
Rather than dictating specific times of day to eat or not eat or only emphasizing calories and macronutrients, the satiating diet focuses on getting in touch with your body’s cues to hunger and making wholesome choices to satisfy those needs.
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How it works
When following the satiating diet, you will focus more on what you can eat, and less on what you have to eliminate. That said, there are some recommended guidelines to help you plan your meals. The satiating diet is mainly made up of whole foods that research suggests may play a role in reducing appetite and/or improving satiety. This includes healthy fats, lean proteins, and fiber-rich foods, using the following macronutrient breakdown:
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20 - 25% protein
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30 - 35% fat
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45 - 50% carbohydrates
Additionally, the diet recommends at least 25 grams of fiber daily and also emphasizes the consumption of capsaicin-containing foods, hot or red peppers. It also limits the intake of trans fats, hydrogenated fats, and saturated fats.
Pros and cons
Pros:
Sustainability and Practicality in the Real World
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Since this is more about making healthy choices that fill you up, it may be easier to stick to the satiating diet because it is designed to be more satisfying. Plus, the plan is intended to become a lifestyle, which means it is sustainable and practical.
Flexibility
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Since there are no special foods to buy, you may find it easier to adhere to the guidelines when dining out, at parties, or eating on the go.
Cost
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Since the satiating diet does not require you to purchase special foods or supplements, there should be no additional costs to your grocery bill. If you see an increase in the amount you spend, it will likely be from eating more fresh produce and lean protein sources.
Safety
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In general, the satiating diet is safe for most populations. If you are on a supervised, reduced-calorie diet, you will need to consult with your doctor or dietician before following this plan. Also, if you eat a special diet for diabetes, hypertension, or any other health condition, check with your doctor before starting the satiating diet.
Cons
No Structured Plan to Follow
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Unlike other popular diet plans, the satiating diet provides you with general guidelines to follow, but it does not go into detail about meal planning, timing, calories, or duration of the diet. This lack of sample meals, weekly calendars, and specific macronutrients can make a diet difficult to follow for some people.
Lacks Guidance About Calorie Control
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The satiating diet does not suggest a calorie limit, instead, it advocates choosing satiating foods in the recommended servings.
What you can eat on a satiety diet
When following the satiating diet, you’ll focus on eating plenty of fresh fruits, vegetables, whole grains, lean protein sources, healthy fats such as olive oil and avocados, and certain dairy products like yogurt. Since the satiating diet is more of a lifestyle than a diet with a start and end date, you can decide how to time your meals.
What to eat
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Fruits
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Vegetables
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Whole grains
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Lean protein
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Oils, herbs, and spices, and specifically capsaicin
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Yogurt
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Eggs
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Other low-fat dairy products
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Legumes
what not to eat
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Foods with hydrogenated fatty acids
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Foods with trans-fatty acids
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Foods with saturated fatty acids
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Alcohol in excess
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Caffeinated beverages in excess
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Salt in excess
Sample meal prep
When following the satiating diet, you will be eating based on your individual hunger and fullness cues. There are no calorie restrictions or a set number of meals to eat each day.
Modifications are simple with the satiating diet. If you are a vegetarian, include plant-based protein rather than fish or meat. For those with issues related to gluten, swap out gluten-containing products for gluten-free options. If you are allergic to dairy, you can eliminate any food sources of dairy. Keep in mind this is not an all-inclusive meal plan, and if following the diet, you may find other meals that work best for you.
Day 1
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Breakfast: Egg and cottage cheese scramble with spinach; grapefruit
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Lunch: Chicken salad made with avocado; whole-grain bread; side salad with olive oil and vinegar dressing
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Snack: Greek yogurt with berries and walnuts
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Dinner: White fish with lemon, artichokes, and roasted grape tomatoes; green beans with olive oil and almonds
Day 2
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Breakfast: Steel-cut oats with almond butter and berries; milk
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Lunch: Tuna salad with olive oil, lemon juice, cucumbers, bell peppers, quinoa
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Snack: Cottage cheese with diced apples and cinnamon
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Dinner: Sirloin steak salad with blue cheese, balsamic vinegar, olive oil dressing; brown rice pilaf
Foods that are most effective for satiety
If you're looking to control mindless snacking that doesn't leave you feeling satiated, there are some natural foods you can add to your diet to help you feel fuller, longer. The key to a satiating diet is all about balance and combining foods, rather obsessing over individual items.
If we completely suppressed our appetite, we wouldn't have the fuel or energy to keep our bodies going, since food is the body's main source of energy. So instead of turning to sketchy appetite suppressant supplements, turn to these more natural, whole food options instead, which will help you feel fuller and more satisfied throughout the day.
Oats
Oats are rich in soluble fiber, which is a type of fiber that becomes gel-like when it dissolves in water. They 'gel-up' and help satiety that way. They also impact appetite reducing hormones, which help us feel satisfied.
When it comes to staying full, you're better off reaching for certain forms of oats than others. Because soluble fiber needs liquid to thicken up, oats seem to be the most filling when they’re cooked in water or milk to make oatmeal vs. sprinkled on something or used secondarily as an ingredient as a muffin.
Wild salmon
Wild salmon is an excellent source of protein, typically containing 16 grams or more per serving. There’s a lot of research to support that protein positively impacts appetite, energy metabolism and fat oxidation. Increased protein intake through foods like eggs, organic chicken, and wild salmon can help improve appetite and energy expenditure while also increasing fat oxidation by 50 percent. Wild salmon has the added benefit of being loaded with omega-3 fatty acids, which are great for heart health.
Legumes
High in soluble fiber and protein, chickpeas and other legumes like black beans and lentils slow your blood sugar response and take longer to digest, helping you feel full. It’s recommended to eat a half cup of beans per day, if it doesn't lead to increased gas or bloating.
Avocado
If you're looking for another excuse to eat avocado toast, you've come to the right place. Full of fiber and healthy fats, avocados are shown to help with satiety. This is for a few reasons—high fiber foods tend to be more filling than those low in fiber, and healthy fats digest slowly compared to other nutrients and foods. When avocados are combined with other foods, for example, on toast or with other foods, they help stretch out or slow the release of blood sugar, creating a longer, sustained release of blood sugar which helps with satiety.
Eggs
When you're looking for foods that can control your appetite for mindless eating, high-protein options like eggs are a good choice. One big reason for this is because protein digests more slowly than carbs. For a healthy, high-protein and filling food choice, try your eggs hard-boiled or scrambled with veggies.
Greek yogurt
For an easy and convenient breakfast that has potential to keep you full for hours, reach for greek yogurt. This powerhouse of a food is high in protein and water content, both of which help increase satiety. Don't limit it to breakfast either—greek yogurt is a solid snack choice or meal component at any time of day.
Vegetables
Foods that are high in fiber cause the stomach to empty more slowly, thus helping keep you full for longer. Additionally, many high-fiber, low-calorie foods, such as vegetables, help to make your meals look larger and give you the feeling of having eaten more. Cruciferous vegetables like broccoli, cauliflower, arugula, and kale are all high in fiber and water content, and are great options here.
Fruit
Fruit is another great high-fiber food that may control your appetite and can help keep you full. These create bulk and volume, lending a feeling of fullness, creating an opportunity to eat less while feeling like you are eating more.
Solid foods
Solid foods tend to be quite a bit more filling than liquid meal replacements like protein shakes or smoothies. This is because they exit the stomach more quickly due to their high water content and low bulk.
Coffee
Coffee may help to suppress appetite by producing a hormone called PYY, which stands for peptide YY. This hormone works to signal the brain to promote a feeling of fullness.
And that's not all. Coffee may also help prevent you from reaching for comfort foods. Central nervous system stimulants like the caffeine found in coffee increase the ‘feel good’ neurotransmitter dopamine. When the brain’s reward pathways are activated your sense of pleasure and satisfaction are increased, and when you’re feeling good your less likely to turn to high calorie foods for relief.
Health benefits and risks
Similar to any other diet or lifestyle change, there will always be health benefits and risks associated with it. The following are some of the health benefits and risks that are a part of the satiety lifestyle.
Health benefits
General nutrition
The satiating diet recommends many nutritious, whole foods that align with the USDA food guide. It uses evidence-based recommendations for these food choices. Truly satiating foods are often the most nutritious foods since they provide the nutrient content that your body craves for optimal health.
Balanced Approach
No food is off-limits in the satiating diet. Rather than following a ‘don’t eat’ list, you are encouraged to make healthy, filling choices that are generally available and easy to incorporate into meals and snacks.
Sustainable Weight Loss
Since the satiating diet focuses on keeping yourself full and satisfied with your meals, it is much less likely that you will feel deprived and discontinue the diet. Long-term lifestyle changes and consistency are what lead to sustained weight loss.
Health risks
Lack of Calorie Control
The satiating diet does not provide calorie limitations, which is vital to any weight loss plan. This may be difficult to manage, since calorie control is the most important weight management factor. If you have portion control issues, it might be a good idea to come up with a calorie range that works for you.
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The satiating diet can help guide you toward a well-balanced, sustainable way of eating that allows you to enjoy healthy food from all the major food groups. Following the diet can lead to weight loss and an improvement in your overall health. It's important to remember that no one diet is right for everyone. If the satiating diet does not work for you, continue to try different plans until you can find one that you can stick with for life.
Extra tips for satiety
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Aim for four servings of whole, fresh fruits each day. Examples of servings include one apple, one orange, one medium-sized banana, and 1/2 cup of other fruits (fresh, frozen, canned). Also include raspberries, blueberries, strawberries, mango, papaya, and pineapple.
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Protein is recommended at each meal on the satiating diet. Include a serving of lean protein at each meal. Choose from lean meats, poultry, fish, eggs, milk and dairy products, nuts and seeds, tofu, and soy.
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The satiating diet recommends sticking to monounsaturated fatty acids and polyunsaturated fatty acids. Good choices include olive oil, nuts such as almonds, cashews, and pecans, avocados, olives, and nut butters.
