Satiety (Sa-Ti-eh-TEE) is the state of feeling satisfied, or the point of feeling you've had enough to eat without being stuffed. Research on satiety shows that it is dependant not only on how much you eat, but on what you eat. Knowing which foods will help you feel satiated longer will help with your weight loss plan.
It used to be thought that fat contributed to maintaining a feeling of fullness. But now fiber and protein have been shown to be the two key factors. The combination of protein and fiber slows your digestion and is thought to extend the release of hormones that trigger the "I'm full" response in the brain.
Most people do get enough protein in their diet, but it's often from high fat sources. For protein, choose lean animal products, or one of the many vegetable products that is high in protein. Beans, and many other vegetables, are high in both protein and fiber.
Most people don't get the recommended 21-38 grams of fiber per day. When choosing a high fiber food, aim for one that gives you five or more grams per serving. And remember that while animal products are high in protein, they don't contain fiber.
Choose foods containing fiber and lean protein for your meals and snacks, and they will help keep you feeling content longer. This will make it easier to refrain from unplanned snacks and meals, and you'll have a better chance of sticking to your weight loss plan.
Megan Porter, RD