Milly Gaines
The satiating diet is a research-based eating plan that focuses on consuming foods that keep you full and satisfied, while reducing your calorie intake to promote weight loss. The diet was inspired by a study conducted at Université Laval in Quebec City, Canada, where researchers analysed 69 obese men who were assigned to either the satiating diet or a higher-carb control diet. The results showed that the group on the satiating diet lost more weight and were more likely to stick to the diet. The satiating diet recommends eating three meals a day, each containing 500 or fewer calories, with a focus on nutrient-dense foods such as fruits, vegetables, whole grains, lean protein, and healthy fats. It encourages the consumption of spicy foods like chili peppers, which can help slow down eating and improve satiety. The diet also suggests including one legume-based meal per week and incorporating chia seeds, eggs, edamame, and lean meats. While the satiating diet provides general guidelines, it does not dictate specific meal plans, timing, or calorie limits, allowing individuals to make wholesome choices based on their hunger cues.
| Characteristics | Values |
|---|---|
| Purpose | Weight loss or maintenance |
| Foods to eat | Lean protein, whole grains, fruits and vegetables, and healthy fats like olive oil and avocados |
| Foods to eat more of | Hot peppers, chia seeds, eggs, edamame, turkey breast, protein bars, fish (especially fatty fish like salmon, tuna, and mackerel), quinoa, farro, brown rice, oats, nut butter, and cottage cheese |
| Foods to eat less of | Carbohydrates, dried fruit, nuts, seeds, and avocados |
| Macronutrient mix | Not considered a high-protein or low-carb plan, but with a higher protein content than a standard diet |
| Calorie intake | No calorie limit, but each meal should contain 500 or fewer calories |
| Meal frequency | No set number of meals to eat each day, but people following the diet are instructed to eat three meals a day |
| Meal planning | No specific timing or duration, but some plans last seven days |
| Food restrictions | None |
| Soup-based plans | Some plans are soup-based, such as the keto soup diet, the Sacred Heart diet, and the bean soup diet |
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What You'll Learn
Eat nutrient-dense foods that are high in protein and fibre
The satiating diet is a research-based eating plan that focuses on eating foods that keep you full and reducing your calorie intake to promote weight loss. It involves eating nutrient-dense foods that are high in protein and fibre.
Protein is an essential nutrient that provides the building blocks for cells and helps maintain muscle mass. It also promotes a sense of fullness, which is why a high-protein diet is often recommended for weight loss. There are many high-protein foods that can be incorporated into your diet, including both animal and plant-based sources.
Animal-based sources of protein include chicken breast, lean beef, and turkey breast. These options are also good sources of other essential nutrients like vitamins and minerals. For example, chicken breast provides B vitamins, zinc, and selenium, while lean beef is a source of bioavailable iron, zinc, selenium, and vitamins B12 and B6. However, it is recommended to moderate your intake of red meat due to its potential negative health effects.
If you follow a vegetarian or vegan diet, there are also plenty of plant-based protein options. Lentils, chickpeas, and black beans are excellent choices and are also high in fibre. Quinoa is another good source of plant-based protein and is one of the only complete vegetarian sources, containing all nine essential amino acids. Nuts, such as almonds, pistachios, and cashews, are also high in protein and make a filling snack due to their healthy fat content.
In addition to whole grains, which are recommended on the satiating diet, there are also some bread options that are high in protein and fibre. Ezekiel bread, for example, is higher in protein and fibre than white bread.
Some other high-protein foods that are also nutrient-dense include eggs, cottage cheese, Greek yogurt, and seeds like hemp seeds, pumpkin seeds, and sunflower seeds. These foods can be incorporated into meals or snacks to boost your protein intake throughout the day.
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Consume mono- and poly-unsaturated fats in moderate amounts
The satiating diet is a research-based eating plan that focuses on consuming foods that keep you full and reducing your calorie intake to promote weight loss. The diet recommends eating mono- and polyunsaturated fats in moderate amounts while avoiding unhealthy trans, hydrogenated, and saturated fats.
Monounsaturated fats have a single carbon bond in their structure, while polyunsaturated fats have more than one carbon bond, known as a double bond. Monounsaturated fats are produced by the body and sourced from your diet, such as avocado and olive oil. Polyunsaturated fats, on the other hand, cannot be produced by the body and must be obtained from food sources like fish and nuts.
Both types of unsaturated fats are considered "healthy fats" and offer numerous benefits when consumed in moderate amounts. They can improve cholesterol levels, decrease inflammation, and stabilize heart rhythms. Additionally, they can help lower rates of cardiovascular disease and all-cause mortality, reducing the risk of heart disease.
When it comes to food sources, mono- and polyunsaturated fats are found in a variety of options. Monounsaturated fats are present in avocados, olive oil, and other sources. Polyunsaturated fats, including omega-3 and omega-6 fatty acids, are found in fatty fish such as salmon, mackerel, herring, sardines, and tuna. They are also present in plant-based oils, seeds, and nuts.
It is important to note that while polyunsaturated fats offer many health benefits, moderation is key. Consuming too much of any fat can pose health risks. Therefore, it is recommended to include mono- and polyunsaturated fats in moderate amounts as part of a balanced and healthy satiating diet.
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Eat fruits, vegetables, whole grains, and lean protein sources
The satiating diet is a research-based eating plan that focuses on eating foods that keep you full and reducing your calorie intake to help with weight loss. The diet recommends eating three meals a day, with each meal containing 500 or fewer calories. While eating more is permitted, the idea is that you will be so satisfied that you won't want more.
The diet recommends eating fruits, vegetables, whole grains, and lean protein sources.
When it comes to fruits, it is important to eat a variety of whole fruits, with the skin on when possible, as this provides extra fibre. Frozen, canned, or dried fruit options should be chosen with care, selecting those with the lowest added sugars. Fruit juice can also be included, but only 100% fruit juice, and it should not be the only source of fruit in your diet.
For vegetables, it is recommended to eat a variety of raw, fresh, cooked, canned, frozen, dried, or dehydrated vegetables. Non-starchy vegetables are particularly good, as they are low on the glycemic index and so have a less pronounced effect on blood sugar. It is recommended that vegetables and fruits make up about half of your plate at mealtimes.
Whole grains are also important in the satiating diet. Whole grains contain the entire grain, whereas refined grains have had the bran and germ removed. Whole grains have more fibre and protein than refined grains, so they are more filling, and you can eat less to feel full. Examples of whole grains include brown rice, whole-grain pasta, wheat flour, whole-wheat bread, and oatmeal.
Finally, lean protein sources are an important part of the satiating diet. Protein-rich meals and snacks can help reduce overall calorie intake and promote a healthy body weight. Good sources of lean protein include seafood, poultry, eggs, beans, nuts, seeds, and soy products.
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Avoid unhealthy fats like trans, hydrogenated, and saturated fats
The satiating diet is a research-based eating plan that focuses on consuming foods that keep you full while reducing your calorie intake to facilitate weight loss. The diet recommends eating three meals a day, with each meal containing 500 or fewer calories. While you can eat more, the idea is that you will be so satisfied that you won't want to. The diet also suggests aiming for a specific mix of macronutrients at each meal, including low-glycemic carbohydrates, which are found in non-starchy vegetables, whole grains, nuts, legumes, and some fruits.
To avoid unhealthy fats like trans, hydrogenated, and saturated fats while following the satiating diet, consider the following:
Trans Fats
Trans fats are commonly found in processed foods, baked goods, fast food, and commercially fried foods. They are created by adding hydrogen to liquid vegetable oils to make them more solid and extend their shelf life. Trans fats can also occur naturally in small quantities in animal-based foods such as meat and milk products. These fats can increase your risk of developing heart disease, stroke, and type 2 diabetes by raising "bad" LDL cholesterol levels and lowering "good" HDL cholesterol levels. To avoid trans fats, limit your consumption of processed and fried foods, and check ingredient lists for "partially hydrogenated oils" or "hydrogenated vegetable oils." Choose soft margarines over butter, and opt for unhydrogenated vegetable oils like canola, safflower, sunflower, or olive oil.
Hydrogenated Fats
Hydrogenated fats are created through a process that transforms liquid oils into solids at room temperature. While fully hydrogenated oils are considered safe by the FDA, they are often found in highly processed foods that contain added sugar and salt. Partially hydrogenated oils are no longer generally recognized as safe in the US, as they contain trans fat, which have negative health effects. To avoid hydrogenated fats, minimize your consumption of processed foods, and opt for whole foods like fruits, vegetables, whole grains, lean protein, and unsweetened dairy.
Saturated Fats
Saturated fats are found in butter, cheese, red meat, other animal-based foods, and tropical oils. Consuming too much saturated fat can increase your "bad" LDL cholesterol levels, putting you at higher risk for heart disease and stroke. To follow a satiating diet that minimizes saturated fats, choose lean meats and poultry without skin, and prepare them without added saturated or trans fats. Include more beans, legumes, fish, nuts, and whole grains in your diet, and limit your consumption of sugar, salt, alcohol, and processed foods. Remember to consider your overall dietary pattern and balance your calorie intake with your calorie needs to maintain a healthy weight.
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Listen to your body's hunger and fullness cues
The satiating diet is a research-based eating plan that focuses on eating foods that keep you full and reducing your calorie intake to help with weight loss. It involves eating three meals a day, with each meal containing 500 or fewer calories. The diet recommends eating nutrient-dense foods that make you feel satisfied, such as vegetables, fruits, whole grains, lean protein sources, and healthy fats.
To follow the satiating diet, it is important to listen to your body's hunger and fullness cues. Here are some tips to help you do this:
- Pay attention to your body's signals: Before eating, ask yourself how hungry you are. Signs of physical hunger may vary from person to person. It is important to recognize these signs and eat in response to physical hunger.
- Remove distractions: Try to remove distractions and pay attention to the process of eating. This can help you focus on your body's signals and make it easier to recognize when you are full.
- Be mindful of your eating experience: Eating should feel good, not uncomfortable. Tuning into your body's fullness cues requires mindful awareness so you can recognize when you have eaten enough and are satisfied.
- Trust your body: Give yourself unconditional permission to eat when you are hungry. If you are constantly restricting your food intake, it will be difficult to stop eating when you are full. Establishing trust with your body's hunger signals is important.
- Seek guidance if needed: If you are struggling to recognize your body's hunger and fullness cues, consider seeking guidance from a registered dietitian. They can help you develop a healthier relationship with food and make more mindful choices.
- Use a hunger and fullness scale: Tools such as the Intuitive Eating Hunger Fullness Scale can help you tune into your body's cues and make more mindful eating decisions.
By listening to your body's hunger and fullness cues, you can develop a healthier relationship with food and improve your overall well-being.
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Frequently asked questions
The satiating diet is a research-based eating plan that focuses on eating foods that keep you full or satiated and reducing your calorie intake to help with weight loss.
The satiating diet recommends eating nutrient-dense foods that make you feel full and satisfied, including vegetables, fruits, whole grains, lean protein sources, and healthy fats.
Unlike other popular diet plans, the satiating diet provides general guidelines rather than specific meal plans, timing, calories, or duration. There are no food restrictions, and the focus is on making wholesome choices to satisfy your hunger cues.
Some meal ideas include an egg and cottage cheese scramble with spinach and grapefruit for breakfast, and a chicken salad with avocado and whole-grain bread for lunch. For snacks, you can try chia pudding, protein balls, protein bars, or roasted edamame.
The satiating diet is a less restrictive approach to weight loss that does not involve severe calorie restriction, carb doling, or intermittent fasting. It focuses on keeping you full and satisfied, which can help with long-term adherence and sustainable weight loss.
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