Have you ever felt hungry soon after eating a meal, even if it was a big one?
or have you ever eaten a small meal but felt full and satisfied for hours?
Let's talk about the secret to feeling full and happy after eating - satiety!
And no, it's not a complicated diet plan or magic pill. We're talking about simple food swaps that'll make you feel like a happy and satisfied unicorn! Trust us, your taste buds and your waistline will thank you. So, are you ready to feel full and fabulous?"
Satiety is the feeling of fullness and satisfaction that comes after eating, and the satiety index is a tool that rates foods based on their ability to make you feel full and satisfied. The higher the score, the more satiating the food. (More details on this below.)
As a Strength & Conditioning coach, I would like to emphasize that fat loss or gain ultimately comes down to the basic law of thermodynamics - calories in versus calories out. If you eat more than what your body can burn, you are going to gain weight.
An important factor to note is that the fitter and stronger you become, the easier it is to lose fat.
The journey towards fat loss becomes even more interesting when we think about how being fit and strong affects our Respiratory Quotient (RQ) and its role in getting rid of excess fat.
When you're fit and strong, your body gets better at using fat as its main source of energy. As you improve your fitness and strength, your RQ decreases, which means your body relies more on fat for fuel when you're resting. On the other hand, during intense physical activity, your body prefers to burn carbohydrates for energy, leading to a higher RQ.
Does this mean that the fitter and stronger you become, your body naturally switches to burning fat and turns into a powerful fat-burning and energy-producing machine?
Now let's see how the types of foods you eat and how you consume them can make a big difference in your fat loss journey.
To optimize your fat loss plan, how about trying to incorporate these simple swaps?
Choose minimally processed foods:
Have you noticed that minimally processed foods generally provide more nutrients and keep us fuller for a longer time?
Prioritize having more highly satiating foods:
How about prioritizing highly satiating foods, such as lean proteins, fibrous vegetables, and healthy fats? Do you see how it can help you stay full and satisfied while reducing overall calorie intake?
Consume a protein source within every main meal, aiming for around 0.4g/kg of body weight per meal:
Would you agree that protein is essential for maintaining muscle mass and promoting satiety, and it can help you stay on track with your weight loss goals?
Incorporate more high-volume, low-calorie foods:
How about incorporating more high-volume, low-calorie foods, such as leafy greens and fruits? Do you see how it can fill your plate help make your mind and body feel full and satisfied while reducing calorie intake?
Distribute your calories throughout the day, with a focus on allocating more calories to your early meals:
Just like starting any task on a positive and happy note, could a better calorie distribution throughout the day help you control cravings, burn more calories, and create greater fat loss results in the long run?
Lastly, how about giving ourselves the gift of a bigger engine, incorporating high-intensity puffing and heavy lifting as part of our lifestyle?
Do you see how incorporating these simple swaps into your lifestyle allows you to lose fat faster and more effectively?
Remember to listen to your body and adjust as needed for optimal results.
So go ahead, eat smarter, not less, stay fit and strong, and enjoy the journey to a healthier, happier you!
Satiety Index
The satiety index is a tool that is used to determine the extent to which a particular food is capable of satisfying hunger. This tool rates foods based on the scale of how hungry or satisfied people feel after consuming a 240 calorie (1,000 kJ) portion size of a particular food. The rating is based on whether people feel extremely hungry, hungry, semi-hungry, no feeling, semi-satisfied, satisfied, or extremely satisfied.
Studies have shown that foods with high scores on the satiety index are positively correlated with water, fiber, and protein content, while being inversely correlated with fat content.
This implies that foods high in protein and amino acids can produce stronger and more sustained feelings of fullness and reduce food intake later, unlike foods that are high in fat or sucrose.
Interestingly, research has shown that different protein sources have been found to produce varying satiety responses. For instance, white fish has been found to produce greater satiety compared to equivalent loads of lean beef or chicken.
Palatability, which is the taste and enjoyment of a food, is an important factor that influences both satiation and satiety. It is a primary determinant of food choice and the amount of food consumed. When the palatability of a diet is enhanced, food intake increases during meals and overall. Palatable foods with high fat and sugar content are associated with increased food intake.
High fiber and fiber-supplemented foods have also been shown to be highly satiating compared to refined foods. Refined foods can increase insulin responses and decrease satiety, leading to increased hunger and overeating. Therefore, consuming a diet rich in fiber-containing foods like fruits, vegetables, whole grains, and legumes can help promote satiety and prevent overeating.
What foods keep you feeling full for longer? To feel full and more satiated, choose foods from the first list that score more than 100 on the satiety index, On the other hand, foods that score lower than white bread (100) on the satiety index, should be consumed in moderation.
Some foods that score higher than white bread (100) on the satiety index are:
Boiled potatoes (323);
Fish (225);
Oatmeal/Porridge (209);
Oranges (202);
Apples (197);
Brown rice pasta (188);
Beef steak (176);
Baked beans (168);
Eggs (150);
Some foods that score lower than white bread (100) on the satiety index are:
Ice cream (96);
Chips (91);
Yogurt (88);
Peanuts (84);
Mars bar (70:
Doughnuts (68);
Cake (65);
Croissant (47).
Do you see how choosing foods from the first list that score more than 100 could help you feeling full and satisfied and develop healthy habits in long run?
Here is the picture from the research study:
Comments