Long-term dieting is often difficult due to increased food-seeking behaviors; therefore, scientists are especially interested in ways to decrease appetite while dieting. Scientists have developed a food satiety index that classifies foods based on equal weight and how it affects appetite.
WHY THE SATIETY INDEX HELPS CONTROL APPETITE ARTICLE SUMMARY
- Foods with a higher satiety index include lower energy-density foods, including egg whites, beans, peas, lentils, fish, lean meat, and poultry, and low-fat or fat-free dairy products, such as milk, yogurt, and cheese.
- High satiety index foods include foods rich in protein and fiber.
HIGH SATIETY INDEX FOODS
Hunger – one of your body’s strongest and most beneficial stimuli – helps ensure you consume enough calories for your needs. A diet that helps you feel full (i.e., protein and fiber foods) can act as a natural appetite suppressant.
Much of the success of the Paleo diet can be attributed to the increased consumption of whole food fiber-rich foods. High-fiber paleo foods consist of fruits and vegetables. Paleo protein sources include lean meats, fish, eggs, nuts, and seeds.
Increased hunger can increase weight gain (i.e., more abdominal fat). When dieting for fat loss (i.e., reduce belly fat), your body activates mechanisms to increase food intake by increasing hunger, which can sabotage your weight loss plan. Your weight loss results can be optimized by strength training, consuming high-fiber foods, increasing daily physical activity (i.e., increasing calories burned), and increasing soluble fiber.
THE SATIETY INDEX
Long-term meal planning is often difficult due to increased food-seeking behaviors; therefore, scientists are especially interested in decreasing appetite (i.e., best appetite-suppressing foods) while dieting. Scientists have developed a food satiety index that classifies foods based on equal weight and how it affects appetite.
The best weight loss program/fat loss diet is one you can adhere to long-term. Most people will look for weight loss pills to reduce appetite to reduce hunger. Google queries frequently search best green tea for weight loss and keto weight loss pill reviews.
FOODS WITH HIGH SATIETY INDEX
Scientists were looking for the best foods to suppress appetite, which can result in a decrease in calories and a faster way to fat loss. Certain fat-loss foods result in greater control of hunger.
Suzanna Holt and her fellow researchers at the University of Sydney conducted one of the most detailed studies demonstrating this. Their study, “The Satiety Index of Common Foods,” was published in the European Journal of Clinical Nutrition. In this study, the researchers fed human test subjects fixed-calorie portions of thirty-eight food groups and then recorded the subjects’ perceived hunger following each feeding.
Of all the foods, boiled potatoes ranked the highest for reducing appetite. The satiety index of the most filling foods contained water, fiber, and protein content. Foods that were high in fat negatively correlated with reduced appetite scores.
A boiled potato resulted in a sevenfold decrease in appetite compared to a croissant. Porridge was more filling than breakfast cereals. For example, muesli cereal was half as filling as porridge.
Cakes, cookies, etc., were the least filling, whereas fruits containing fiber produced high satiety scores. The best fat-loss foods will be those that have a greater effect on reducing appetite.
A diet rich in fiber and fruit is one of the best diets for fat loss. For example, oranges were more filling than bananas.(1) See the chart below.