Eat more, get leaner
Satiety is a term used to explain the feeling of fullness and loss of appetite that happens after eating. This feeling of fullness can be measured with a special scale.
The foods were ranked according to their ability to satisfy hunger. Foods with an index higher than 100 were considered more filling, while foods that scored below 100 were considered less filling and should be avoided. If you have problems with your weight, you should consider choosing your food according to this scale.
What this means is that eating foods that score higher on the satiety index can help you eat fewer calories overall, what is the key factor if you are serious about losing weight. Filling foods will help you to easily manage your weight and follow throw the diet.
Filling foods tend to have the following characteristics:
- High in Fiber: Fiber provides bulk and helps you feel full for longer. Fiber may slow down the emptying of the stomach and increase digestion time (3, 6, 7).
- High in Protein: Studies show that protein is the most filling macronutrient. It changes the levels of several satiety hormones, including ghrelin and GLP-1 (3, 4, 5, 8, 11).
- Low in Energy Density: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fiber, but are low in fat (3, 6, 9, 10).
- High in Volume: Some foods contain a lot of water or air. This may help with satiety as well (9,12).
If you were to describe The Perfect Food, it might go something like this: healthful, delicious, bigger than a morsel and filling enough to fight hunger for hours. “Foods that promote satiety”—a feeling of lasting fullness—”do exist,”.
What makes some grub extra satisfying? Want some of that? Make room for these secret-weapon picks.
The potato is a type of food that has been unfairly demonized. If it’s right prepared it can actually be a potent hunger tamer. A study that measured the satiating index of 38 foods, including brown rice and whole-wheat bread, people ranked boiled potatoes highest, reporting that they felt fuller and ate less two hours after consuming them. Though potatoes are often shunned because they’re considered high in carbohydrates, they shouldn’t be avoided because there are many benefits that the potato has to offer. However, we have to prepare them the right way, whether baked or boiled, they’re loaded with vitamins, fiber and other nutrients. And the results are? You get steady energy and lasting feeling of fullness after noshing on them.
If you want to feel even fuller: Eat baked and boiled tubers skin-on to get more fiber for just 160 calories a pop.
Soups have a higher water content than other meals, which means they fill your stomach with fewer calories. Broth based bean soups, in particular, contain a hefty dose of fiber and resistant starch a good carb that slows the release of sugar into the bloodstream to make that full feeling really stick. Once you eat the fiber, it activates stretch receptors that signal that you aren’t hungry anymore. This effect will help you immensely. All this for a measly 150 calories per cup of bean soup.
If you want to feel even fuller: Avoid the cracker pack in favor of a bigger soup helping. The beans should be starchy, satisfying and caloric enough on their own. Do you hate soup? Throw lentils, black-eyed peas or kidney or navy beans into a vinegar-based salad.
The Saint Louis University conducted a study and found that folks who ate eggs for breakfast consumed 330 fewer calories throughout the day than those who had a bagel. However, i was always told that eggs are bad and should be avoided. Eggs are one of the few foods that are a complete protein, meaning they contain all nine essential amino acids that your body can’t make itself,” says Joy Dubost, RD, spokesperson for the Academy of Nutrition and Dietetics. Once we start digesting eggs, those amino acids trigger the release of hormones in your gut what will make suppress your appetite.
If you want to feel even fuller: Don’t discard the yolks about half an egg’s protein lives in those yellow parts. If you start adding vegetables to a scramble it boosts the volume of the meal and fiber content for few extra calories (an egg has 78, and a cup of spinach just 7).
Harvard researchers conducted a study where they examined the eating habits of 120,000 people for 20 years. They found out that yogurt was the single best food for losing pounds. People who downed more of the protein-packed stuff lost pounds without trying. Meanwhile, a Nestlé Nutrition Institute study review found that consuming dairy proteins increases satiety, reduces food intake and keeps blood sugar steady. Greek yogurt is strained to remove liquid whey, contains double the protein and less sugar than regular yogurt.
If you want to feel even fuller: Top yogurt with fibrous foods like raspberries or a cereal.
Are one of the few fruits that contain pectin. According to a study by Gastroenterology, pectin naturally slows digestion and promotes a feeling of fullness. In fact, people who ate an apple as part of a meal felt more satiated and ate less. However, it is no the same to eat apples then to consume a calorically equivalent amount of juice and applesauce. Only whole apples take a long time to be eaten for very few calories. Your body has enough time to tell your brain that you’re no longer hungry, so you can easily stop eating. That means you can eat lots of this low-energy-density, high-satiety fruit and avoid feeling deprived while losing weight.
If you want to feel even fuller: Add apple chunks to oatmeal or salad, or slices them to a turkey on whole wheat sandwich.
We hope that you liked our article and got some useful information that will help you lose weight. If you are looking for a diet where you can eat the most filling foods that we mentioned, we recommend the EXOTIC WEIGHT LOSS DIET. Here is the link to our review of the diet.