What is satiety:
It’s the feeling or state of fullness. Feeling satisfied or full after eating.
- Have you ever tried to lose weight, yet struggled with hunger?
- Ever struggle with food cravings while trying to successfully lose those stubborn pounds?
- Humans against carbs?
Most people will have similar experiences and yet most diet books and approaches out there will double down on less calories and that you need to toughen up your mindset.
Embrace the suck sally!
Weight loss is part science and part art.
We need to create a caloric deficit. Yes, you must eat less than you need to maintain your current weight that you are unhappy with.
We can also make the experience relatively enjoyable and not very uncomfortable, contrary to popular belief.
This is where the satiety index comes into play. These foods are at the top of the list for keeping you full longest and they don’t come with a big flood of calories. They actually are some of the healthiest foods out there with disease protecting nutrients.
1: THE POTATO
Who knew! Having a potato complement to one of your balanced meals might just be what you’re looking for. They could be diced for breakfast. You could have it as a side for lunch/dinner. Season it and even a tbsp of olive oil just make sure this doesn’t become a loaded baked potato with cheese, sour cream and a host of other calories punching additions.
Any variety of potato is your potato.. Sweet, Japanese, Idaho, Yukon, Russet…..
Maybe dice a medium potato and roast it to compliment your morning eggs.
Maybe have some fingerlings with dinner or put a few in a slow cooker for a roast.
2: WHITE FISH
This is a good example of a 2 for 1. You get the protein from the fish, but you also get the healthy omega-3 fatty acids as well, helping take this one to the top for protein satiety.
Fish has also shown to be heart protective as well helping to decrease triglycerides and could help with the buildup of plaques and lipids.
3: OATMEAL
Probably not a surprise here.
Oatmeal is packed with soluble and insoluble fiber. Soluble fiber is the biggest secret for healthy weight management. It helps you feel full longer and slows the digestion of food. Want to also give yourself the best chance of decreasing obesity, cardiovascular disease, diabetes, metabolic syndrome? Add this to your rotation if you aren’t already.
4: ORANGES
1 medium orange can carry almost 3-4 grams of fiber. That’s stiff competition with oatmeal and comes with 40-60 calories. It’s a highly filling food that is healthy and comes with the lowest energy cost on this list.
5: APPLES
Almost 5 grams of fiber in a medium apple and under 100 calories. Now you see why Oranges and Apples are at the top of the list for fruits. They carry high fiber content for their size, yet they’re sweet, enjoyable and have a huge punch of fiber to slowly release the contents of their entirety. No blood sugar drops and protection of so many chronic diseases.
All but 1 food on this list is in the carbohydrate category.
Don’t be fooled by the charlatans out there trying to sell you the idea that carbs make you fat, they’re the reason you’re not losing weight etc.etc…. It’s a broken record and you deserve to enjoy your food and still reach your health goals.
As with anything one must still demonstrate adult responsibility. Oatmeal with fruit, little granola and nut butter is great. Oatmeal with 5 tbsp honey, processed dried fruit isn’t ideal. There’s plenty of ways to keep our meals healthy and still beneficial for our goals.
