The oldest truth of dieting is that taking in fewer calories than you burn is the best way to lose weight. However, now a new paradigm is used to reach that goal without sacrificing food. The concept is “Satiety.” While the word may sound new, the concept is actually something many of us already intuitively knew. With proper understanding and implementation of a positive satiety diet, you can food knowing that you are making a positive impact to your diet. As is a truth of many dieting concepts, knowledge of how to implement the strategy is the first step. Once you become accustom to knowing what will and will not be proper choices, you will be able to reach your goal easier. More calories burnt with fewer calories in, all while still feeling full. Managing Satiety is one of the most satisfying dieting concepts around. So what exactly is satiety?
The New Concept
Simply put a food with high satiety score is a food that will fill you up quickly without adding too many calories. A low satiety food is one that will not curb your hunger while adding high amounts of calories. Think of a food like oatmeal. Anyone that has eaten it knows that oatmeal tends to fill you up rather quickly. Oatmeal also has very calories in it per serving compared to something like a doughnut, which has a low satiety score. With this general concept in mind you can start to guess which foods are best and worst on the satiety scores. Potatoes have the highest score on the satiety scale. French fries, which are fried, have a lower satiety count. Still both are higher than a doughnut or cupcake.
Thermic Rate and Satiety
While it is not a universal correlation, the thermic rate of foods can often give you some idea of where a food places on a satiety scale. Thermic rate refers to how much energy is used to absorb nutrients through the digestive process. For instance, proteins have a 30% thermic rate. This means that it will require 30% of the calories in the protein to absorb the nutrients. Simple carbohydrates like monosaccharaides and disaccharidesfound in confectionary items have a much lower thermic rate. This means that there are plenty of calories left over after absorption to be turned into fat cells. Obviously, if you are trying to lose weight, you want a higher thermic rate. Lean proteins and fibrous foods will often have a higher satiety rate than simple carbohydrates.
High Satiety Are Weapons of Choice for Snacks
The biggest pitfall for anyone who is attempting to shed pounds is the mid-meal snack. This is because we often make terrible choices when we are having hunger pangs. Whether it is a bag of chips, a trip to the fast food line, or the office cake, we simply choose poorly. Having foods that are nutrient dense and have high satiety are your best weapon against these cravings. Raw vegetables should be your number-one choice for these instances. A raw stalk of broccoli may not sound appetizing to everyone, but it can fill you up quickly. Moreover, broccoli stems have a surprising amount of sweetness to their taste. Carrots are another fantastic choice for a mid-meal snack. Not only will you be able to curb your appetite with these raw veggies, but you will also fill your body with essential nutrients. It is a win-win situation for you when you choose the proper high-satiety foods.
Why Satiety Works
Satiety is an effective method for breaking down your want for more food. This is because there is only so much room in your stomach. If you are taking in high-satiety foods, you will fill up before you can take in too many calories. As stated above, vegetables are great. Broth-based soups and skim milk can also curb your appetite without adding too many calories. Beans, legumes, and low-fat meats are also great ways to fill up. Remember to be careful with beans and potatoes as they can be high in carbohydrates.Although, both are better than filling up on cake.
Flavor Affects Hunger
While the overall concept is intuitive, there is some real science behind why Satiety works. Flavors like sweet, sour, and salty actually enact your brains appetite center. Because of this, you will often eat before you feel full. In other words, you eat faster than your body can notice it is not hungry anymore. This does not mean that you have to remove all sweet tastes and salty delights from your diet. It simply means that you must be wary of how they affect your brain and body. Flavor can be added through spices and particular foods without activating the brain into wanting to overeat. For instance, mint or pumpkin can be a great addition to meals that will help spice your food, fill you up, and keep you satiety level high.
Satiety In Your Every-Day Meals
If you are already cutting down on your caloric intake, then chances are you know a trick or two about satiety. Having larger portions of veggies, lean meats, and proper portions of starchy complex carbohydrates should be your focus with most meals. The one time there tends to be an exception is the mornings, where simple carbs are somewhat allowed to give you the energy you need for the day. One of the true benefits of being a Satiety-Conscious eater is that you become more mindful overall. When eating you, you can keep in mind the general rules of what will fill you up quickly. It is important to keep in mind that drinks like sodas and alcoholic beverages are very low on the satiety scale. Alcohol is chalked full of calories per gram and should be avoided. There is no reason to ruin a great day of positive choices for a drink. Being capable of staying aware of your satiety means filling up on better foods faster. It means not giving in to bad food choices, and it is one more tool you can use to successfully lose weight while staying healthy.
Image credited to nurturefoods.wordpress.com