The idea of satiety foods sounds attractive. Especially if they are wonderful for your body and will help you get in shape with less efforts.
First, a little prologue.
A few days ago, I came across a research conducted by Dr. Susanna Holt back in 1995. Although it was a while ago her findings still very much apply today. And those who are trying to get in shape (and stay in shape) will especially benefit from them.
Dr. Susanna Holt was the one who came up with this principle called Satiety Index. You might be familiar with it.
Basically, what she did in that study is, she gave volunteers fixed-calorie portions of certain foods, and then asked them how satiated they felt following each food.
There were 38 different foods. Some were not very healthy but it’s not very important. Some of the foods included were boiled potatoes, brown rice, eggs, and jellybeans.
Guess, who felt the most full after eating?
Those who had foods high in protein! As well as those that ate high-fiber and high-water content foods!
On the other hand, those that had sugary and fat-rich foods felt like they need another helping.
Oh yes, fatty foods are not filling. Counter-intuitive, right? They only seem to be filling. The reason is, our body doesn’t perceive fat as a source of quick energy but rather something that can be stored and used in case of emergency.
If we arrange the macro-nutrients I just mentioned in terms of satiety, we will get the following:
Protein-rich foods > Fiber-rich foods > Water-rich foods > Sugar-rich foods > Fat-rich foods
Maximizing Weight Loss
To maximize your weight loss, you may wonder what foods are really high in protein? Or fiber?
There are plenty.
Now, because I’m a raw vegan, and encourage others to eat mostly plant-based I’ll list those foods that are vegan and delicious without cooking!
Even if you are not following a plant-based lifestyle the below lists will be helpful to you. For example, when you are in that “really natural health” mood, which I hope happens often 😊.
Vegan High-Protein Foods
- Spirulina (by weight it’s roughly 60% protein!)
- Nutritional yeast (cheesy yumminess!)
- Pumpkin seeds (soak or sprout them)
- Amaranth (grind the seeds and then soak)
- Quinoa (you can buy sprouted quinoa)
- Hemp seeds (soak them)
- Edamame (throw a little in your raw salads)
- Teff (one of my favorite sources of protein; grind the grain and then soak it)
- Leafy green vegetables
Healthy High-fiber Foods (All High-Fiber Foods Are Of Plant Origin Anyways)
- Berries (make heavenly smoothies with them)
- Figs (choose sun-dried)
- Brussel sprouts
- Acorn squash (plus other squashes like butternut, and spaghetti)
- Nuts (soak or sprout them)
- Flaxseeds (soak them)
- Chia seeds (soak them)
- Quinoa (you can buy sprouted quinoa in health stores, and online)
High-water Content Foods (These Are Plants As Well)
I’ll list those fruits, and veggies that are 90% water or more.
- Green cabbage
So? How do you apply the above to ease your weight loss journey?
I’d suggest you include one of these foods in every meal (including snacks). And then watch your pounds fall off! Of course, combine this with portion moderation, exercise, and cheerful attitude, and you will be on your way to a more vibrant, slimmer body. The beach season is coming, by the way!
One thing to keep in mind is, some of the above foods such as nuts and seeds are high in antinutrients. So, if you are like me, and have a lot of these foods on the daily basis, please be aware of the antinutrients.
You see, antinutrients like phytic acid are not beneficial in large amounts. The reason is, they block the absorption of certain minerals. But if you soak, sprout or ferment your grains, nut, and seeds, you are good. In brackets I’ve indicated what to do with this or that specific food.
The more protein, fiber, and water a food contains, the longer it will satisfy your body and mind.
In order to lose weight, there is no need to deprive yourself! Simply aim to incorporate the above high-satiety foods into every meal you are having!