The most surprising finding from this multivariate analysis is that consuming foods with more cholesterol—like eggs and liver—has a statistically significant relationship with eating less.

When all other nutrients are considered, moving from 0. The chart below shows that people eating foods containing more cholesterol per calorie tend to eat less.

Interestingly, dietary cholesterol in our food system has declined since the s, while obesity has continued to rise. Until recently, dietary cholesterol was considered a nutrient we should avoid. However, this recommendation was removed from the US Dietary Guidelines in after extensive research, as it was found that dietary cholesterol did not play a role in cardiovascular disease.

Cholesterol is not considered an essential nutrient because our livers make most of what our bodies require. Whether or not we have a specific appetite for cholesterol, this analysis suggests that avoiding otherwise nutritious foods like meat, eggs, and liver that naturally contain cholesterol may lead us to consume lower-satiety foods.

As the satiety analysis chart below shows, Optimisers consuming more calcium per calorie tend to eat fewer calories. However, our cravings for calcium seem to taper off once we get enough or when our cravings are satisfied. The calcium content of our food system has also declined since the s.

Sodium is another nutrient that has decreased in our food system. The multivariate analysis indicates that we may have the strongest innate cravings for potassium. Or at least, we tend to eat less when we consume foods that contain more potassium per calorie.

This observation aligns with the study, Increment in Dietary Potassium Predicts Weight Loss in the Treatment of the Metabolic Syndrome , which showed that more dietary potassium aligned with greater weight loss.

Unfortunately, cholesterol is not always measured in food. So, I re-ran the multivariate analysis without cholesterol. In this scenario, we see that protein still dominates while potassium, sodium, and calcium still elicit a significant satiety response.

This iteration also shows that pantothenic acid B5 and folate B9 make a small contribution to the satiety equation. The multivariate analysis of the Optimiser data provides regression coefficients for each nutrient.

This allows us to estimate how much we would eat of a particular food or meal based on its macronutrient and micronutrient profile. From this, we have developed an updated food satiety index to apply to any food or meal! For simplicity, foods are ranked from 0 least satiating to most satiating.

To demonstrate how the Satiety Index Score works in practice, the chart below shows recipes from our NutriBooster recipe books that our Optimisers can use in our Macros Masterclasses and Micros Masterclasses.

Again, the recipes shown in green have a higher Satiety Index Score, while those in red have the lowest. You can dive into the detail of this chart to learn more about the recipes by opening the interactive Tableau version on your computer.

The most satiating and nutritious recipes tend to be lean seafood with some non-starchy veggies followed by meat and eggs. In the lower corner, we have more energy-dense, lower-protein recipes that might be appropriate if you need more energy to support growth or activity.

To be clear, any study that tests hunger three hours after eating only measures short-term satiation, not long-term satiety. Various studies have shown that foods with a lower energy density tend to be harder to overeat in the short term i.

However, taken to the extreme, very low-energy-density foods simply contain more added water to reduce their energy density. A big glass of water will only keep you feeling full for so long!

Energy density is also hard to measure in the real world. Overall, foods and meals with a higher Satiety Index Score tend to be lower in fat and higher in fibre, so they will have a lower energy density than ultra-processed foods. We evaluated energy density in the multivariate analysis but found that it is not statistically significant in the satiety equation once the other factors mentioned above are considered.

Ultra-processed foods UPFs have become more prevalent in our food system due to their taste, cost, convenience, and profit margin. Ultra-processed foods tend to contain a blend of ingredients and often need artificial flavours, colours, and fortification to make them palatable.

The NOVA classification system is typically used to define ultra-processed foods. While we should ideally minimise these ultra-processed foods, prioritising foods with more essential nutrients that align with greater satiety will automatically eliminate UPFs without adding other subjective factors.

In Supra-Additive Effects of Combining Fat and Carbohydrate on Food Reward , Professor Dana Small and colleagues showed that consuming fat and carbs elicits a dopamine response to reinforce energy consumption and ensure survival. When we looked at the properties of food that align with eating more, we found that sugar, saturated fat, starch, and monounsaturated fat correlate with eating more.

We all need some energy to survive. However, when we isolate and refine these energy sources and combine them in ultra-processed foods, we create a supra-additive dopamine response that makes us want to eat and buy! more of them. At the bottom of the results table, we see that starch and monounsaturated fat align with eating more when considering the other factors.

One potential benefit of this analysis scenario is that it puts a little less emphasis on protein and highlights other beneficial nutrients like folate, selenium, and vitamin B2. It also shows us that we should avoid foods that contain starch and monounsaturated fat together, which are rarely found alongside one another in whole foods.

However, this system is less resilient because these other parameters like sugar, saturated fat, starch, and monounsaturated fat are not always measured in food.

Despite the added complexity, it makes a negligible difference to the Satiety Index Score. As you eat more of a particular kind of food, you begin to feel less pleasure and may feel full or even repelled by it while still being able to eat other foods.

Based on what we understand about our cravings for nutrients, sensory-specific satiety may be occurring because we get our fill of the nutrients we require from one food.

Thus, we are more interested in other foods that contain the nutrients we still require more of. High-satiety meals tend to be lower in energy from both carbs and fat.

This helps to stabilise blood glucose levels and draw down excess glycogen from your liver while also allowing your body to use your stored body fat.

A range of hormones like GLP-1, CCK, PYY, ghrelin, insulin and leptin play a fascinating and complex role in signalling hunger and satiety. Recently, there has been a lot of interest in expensive drugs that artificially mimic GLP-1 in our bodies to manipulate satiety without the nutrients that naturally stimulate it.

But we can make plenty of GLP-1 in our body for free! if we prioritise the nutrients we require in the food we eat. For more, see Weight Loss Drugs: Does Satiety Now Come in a Needle? Due to the decline of nutrients like protein, potassium, and calcium in our food system thanks to the advent of industrial agriculture fuelled by synthetic fertilisers, the priority nutrients are likely similar for most people i.

We anticipate that the precise satiety equation would be unique for each individual based on their current diet. For example, someone following a strict vegan diet would have different priority nutrients that could increase their satiety compared to someone following a carnivorous diet.

In our Micros Masterclass , we guide Optimisers to track their diet and use it to identify their unique micronutrient fingerprint. The example shows that nutrients towards the top of the chart, like calcium, vitamin E, thiamine, iron, and vitamin D, need to be prioritised.

The vertical black line represents the Optimal Nutrient Intake , a stretch target for each nutrient. In our Micros Masterclass , Optimisers use Nutrient Optimiser to identify foods and meals that provide more of their priority nutrients to balance their diet at the micronutrient level.

To identify your priority nutrients and the foods and meals that will fill the gaps, you can take our Free 7-Day Nutrient Clarity Challenge. While optimising your diet at the micronutrient level is the pinnacle of Nutritional Optimisation , tracking and fine-tuning your diet takes a little work.

Most people find it easier to start their journey of Nutritional Optimisation by using our optimised food lists and NutriBooster recipe books tailored to their preferences and goals. This is anecdotal but a large, calorie bowl of oatmeal leaves me feeling stuffed for hours. So does a healthy serving of microwaved potatoes with some butter or sour cream.

Supported by research. Anecdotally, I enjoy legumes greatly, and feel much, much better after eating legumes as opposed to any grain, even the most fibre-rich, whole grain products. And, cooking, with a pressure cooker, most phytic acid is removed, digestive issues reduced, cooking time reduced.

In my analysis legumes make the shortlist if you want to eliminate animal based foods. However animal based foods tend to be more nutrient dense not to mention bioavailable.

My worry would be the effect of animal protein-centered diet of long term health and mortality. Centenarian populations have low levels of animal protein in their diet. If I swap most of the legumes and grains for more animal protein I wory I will die earlier.

Regarding protein source, most article abstracts i´ve read conclude that replacing some of the animal protein with plant protein will increase lifespan. Now, I´m not arguing the vegan case, but I am convinced that getting a fair share of your protein from plant sources, legumes in particular, is a good strategy for maximizing life span.

And maybe health too. allergens 2. lectins 3. In the case of soy, it is a known hormone disruptor—and that includes ALL the hormones thyroid, sex, insulin, etc. In menopausal people, soy invites cancer—it may not affect ALL menopausal people, but some.

Price methods , these items remain. Great work Marty, btw, what about Food Insulin Demand FID compare to Food Insulin Index FII? Is there are newest FID list added? Did the sugar intake really go down after ?

Thus making comparisons to previous years unreliable. Loss adjusted data tells the same story when you look from the s. Contents The Most Satiating Foods Per Calorie The Food Satiety Index Nutrient Optimiser Data Why Do We Eat?

Why Do We Overeat? What if Nutrition Was About Nutrients? Macronutrients Specific Appetite Nutrient Leverage Satiety Index Score Highest Satiety Recipes Satiety FAQs Summary More.

Get the Optimised Food Lists. Take the Nutrient Clarity Challenge. That certainly aligns with the Holt and the MFP data. Supported by research Highly satiable. To repeat myself. Why do we not hail the legumes? Thank you for your response.

And thank you for your great work. This is why I, for one, do not hail the legumes. Pingback: Why we really get fat response to the Stephan Guyenet vs Gary Taubes debate on Joe Rogan Experience — Optimising Nutrition. Pingback: A hundred people used Nutrient Optimiser for six weeks.

Can you guess what happened to their weight? Pingback: Should you EAT Lancet? Pingback: Escaping our infinite autumn — Optimising Nutrition.

Pingback: How to reverse type 2 diabetes — Optimising Nutrition. Pingback: Nutrient Density — Optimising Nutrition. Pingback: optimal ketone and blood sugar levels for ketosis — Optimising Nutrition. Pingback: Harnessing the power of the food insulin index — Optimising Nutrition.

Pingback: Blood glucose, ketone and insulin changes after six weeks using Nutrient Optimiser — Optimising Nutrition. Pingback: Systematising Satiety — Low Carb Down Under Presentation — Optimising Nutrition.

Pingback: Guess what happened to body fat, lean mass and waist measurements when a hundred people tried the Nutrient Optimiser? Pingback: How much salt do you need? Pingback: What makes Nutrient Optimiser different?

Pingback: Optimal macros for fat loss, maintenance and bulking — Optimising Nutrition. Pingback: Top tips from successful Optimisers — Optimising Nutrition. Pingback: Optimising your identity from the inside out — Optimising Nutrition.

Pingback: the Ketogains method — Optimising Nutrition. Pingback: The nutrient-dense Protein Sparing Modified Fast PSMF — Optimising Nutrition. Pingback: The most powerful levers in nutrition - Optimising Nutrition. Pingback: Keto, vegan, low carb, low fat or carnivore.

Moderate-satiety foods: Include cheese, fruit, starchy vegetables, and some fat, based on your eating preferences. Very-low satiety foods: Minimize or eliminate processed food high in carbs and fat, as well as sweets, refined carbs, sweet drinks, and beer.

The key is choosing higher-satiety foods that help you feel as comfortably full and satisfied as possible for the fewest number of calories. Fortunately, a wide variety of tasty, healthy foods can be part of higher-satiety eating — especially with the help of our recipes — no matter what diet you follow.

High-satiety foods maximize fullness and satisfaction while minimizing calories. To put it another way, they provide more satiety per calorie. How can you tell which are the most filling foods? As part of our satiety-based eating approach, we assign all foods a satiety score from 0 to Any food that scores 40 to 59 provides moderate satiety per calorie.

We consider foods that score 60 or above to be high-satiety-per-calorie foods that can make you feel full. Including small amounts of healthy lower-satiety foods — such as berries, avocado, and butter or olive oil for food preparation — at meals can make your weight loss journey more pleasant and sustainable.

For detailed information about the science behind our satiety score, see our guide, The science of satiety per calorie. Make these your go-to foods based on your eating preferences, budget, and whether they are convenient and available.

Do you love eating steak, chicken, pork, or lamb? Although lean meats have higher scores than fattier cuts, nearly all options in this category have impressive satiety scores. So choose the types you love. And, yes, go ahead and leave the skin on your chicken and turkey if you like it that way.

For a complete list, see the visual guide to high-satiety meat and eggs. Some studies suggest that eating seafood can help you feel full and potentially lose weight. Seafood gets excellent satiety scores across the board. For a complete list see the visual guide to high-satiety seafood.

Non-starchy vegetables have high protein percentages, very low energy densities, and are rich in fiber. So it should come as no surprise that they have great satiety scores. Vegetables also add color, texture, and an earthy taste to your meals.

These scores are for raw or steamed vegetables. Yes, the scores go down when fat is added. For a complete list, see the visual guide to high-satiety vegetables. Eggs are an inexpensive, versatile source of protein and fat that can keep you full and satisfied for hours.

Egg whites get a higher satiety score than whole eggs because the whites are so high in protein. But whole eggs taste better and provide more nutrients, because the yolks contain more vitamins and other micronutrients. Greek yogurt, cottage cheese, and low fat cheese have high protein percentages, low carb counts, and a tangy, pleasant taste.

Plus, some studies suggest protein-rich dairy can be good for weight loss. Low fat dairy products get the highest scores, but full fat yogurt and cottage cheese are also winning options for higher-satiety eating. For a complete list, see the visual guide to high-satiety dairy foods.

Legumes and other fiber-rich plant proteins are great for vegetarians or vegans interested in higher-satiety eating. These foods add variety for meat lovers, too.

Several studies suggest eating legumes can help you lose weight. For a complete list, see the visual guide to high-satiety plant-based foods. The best beverages contain zero to just a few calories. Why are most of their scores moderate rather than high?

The foods in this section provide low to moderate satiety per calorie. Feel free to include them in your diet based on your preferences and the type of diet you follow. Cheese is delicious and filling, but it provides less satiety per calorie than lower fat dairy products. Fortunately, nearly all types of cheese have moderate satiety scores.

So feel free to enjoy small amounts of your favorites. For a complete list of cheeses and other dairy products, see the visual guide to high-satiety dairy foods. Bacon, sausage, salami, and similar meats are tasty and convenient. However, their satiety scores are moderate rather than high because they have lower protein percentages and higher energy densities than other meats.

Although you can enjoy them occasionally and still lose weight, go for higher-satiety processed meats like Canadian bacon and ham most of the time. Although nuts have some protein and fiber, their satiety scores are low because they pack a lot of calories. Plus, once you start eating them, it may be tough to stop.

If you eat nuts, portion out a small amount rather than eating them straight from a large bag or container. Starchy vegetables have lower satiety scores than most of their non-starchy counterparts.

This is because the higher number of calories from starch reduces their protein percentages. If your diet allows more carbs, feel free to include modest amounts of these vegetables in your diet.

For a complete list of all the starchy vegetables, see our visual guide to high-satiety vegetables. While fatty fruits like avocado and olives provide less satiety per calorie, they have fewer carbs than sweeter fruits.

So, if it fits into your diet plan, enjoy a daily serving or two of fruit. Yes, whole grains have more fiber than refined grains. Butter, oil, and cream are high in calories and provide virtually no protein.

As you can see below, their satiety scores are quite low. However, adding small amounts of fat to your vegetables or other foods can make them taste delicious — without jeopardizing your weight loss. For this reason, we list them as foods to include in small quantities rather than avoid.

Use just enough fat to add flavor. Research suggests that drinking alcoholic beverages may interfere with weight loss. Alcohol can also increase your appetite and decrease your inhibitions, which may lead you to eat more than you need or eat foods you normally avoid without intending to.

Because alcohol provides calories but no protein or other nutrients, satiety scores for all types of alcoholic beverages are extremely low. If you decide to drink occasionally, choose lower carb options like dry wine or plain spirits. Some people may find that using calorie-free sweeteners helps them avoid high-sugar foods and beverages.

However, others may experience hunger or cravings when they use sweeteners. See our guide to low carb sweeteners for a complete discussion and our list of recommendations. If your goal is to lose weight without feeling hungry, minimize or avoid the items in this section.

Foods that are high in both fat and carbs provide very little satiety per calorie. Refined carbs provide calories but lack protein, other nutrients, and fiber. All sugar-sweetened beverages are loaded with little more than sugar and calories.

Also, research suggests that consuming carbs in liquid form is less satiating than consuming carbs in solid food. While all types of liquor provide empty calories, sweet wines and liqueurs are also high in sugar, and beer is high in carbs. For this reason, beer and sweet alcoholic drinks receive even lower satiety scores than low carb alcoholic drinks.

Want a meal plan with plenty of variety that will keep you full and satisfied? Check out our free 2-week meal plan:. Would you like to spend as little time in the kitchen as possible but still want to lose weight while enjoying delicious food? These quick and easy recipes are loaded with flavor and have everything you need to feel great inside and out.

Our high-protein meal plans are specially tailored for effective and healthy weight loss. They will provide you with the maximum amount of nutrients per calorie, often resulting in rapid fat loss while sustaining muscle mass due to the high-protein content.

A personalized approach to satiety is coming to Hava , our innovative satiety tool. Sign up for updates and early access here! Using our new satiety score will help you pick the right delicious foods for sustainable healthy weight loss.

Learn how our new higher-satiety eating approach can help you lose weight and improve your metabolic health. Some foods are more filling and satisfying than others. This guide is written by Franziska Spritzler, RD and was last updated on November 7, It was medically reviewed by Dr.

Bret Scher, MD on May 2, The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this.

Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic. All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. To stay unbiased we show no ads, sell no physical products, and take no money from the industry.

Most information at Diet Doctor is free forever. Read more about our policies and work with evidence-based guides , nutritional controversies , our editorial team , and our medical review board. Should you find any inaccuracy in this guide, please email andreas dietdoctor.

In a day randomized crossover study, people were allowed to eat as much as they wanted on a high-protein, normal-protein, and low-protein diet. During the high-protein portion of the trial, they consumed fewer calories than they did during the normal-protein and low-protein portion of the trial:.

Protein is recommended at each meal on the satiating diet. Include a serving of lean protein at each meal. Choose from:. You'll need five daily servings of whole-grain products rich in fiber at least four grams of fiber per portion.

Examples include:. The satiating diet recommends sticking to unsaturated fats. Good choices include:. The satiating diet champions the use of capsaicin, a substance with potential appetite-curbing and metabolism-boosting properties that makes jalapeños and other peppers so hot.

The outline of the satiating diet directs readers to eat one legume meal per week. Focus on a vegetarian meal based on:. Aim for four servings of whole, fresh fruits each day.

Aim for four servings of whole, fresh vegetables each day. Examples of servings include:. You will focus more on what you can eat and less on what you have to eliminate on the satiating diet. That said, there are some recommended guidelines to help you plan your meals. Avoid foods that don't offer fiber, protein, or healthy fats as well as foods that don't support overall health.

When following the satiating diet, you will be eating based on your individual hunger and fullness cues. There are no calorie restrictions or a set number of meals to eat each day. That said, the study did reference eating breakfast, lunch, and dinner.

It also included one snack each day. Modifications are simple with the satiating diet. If you are a vegetarian, include plant-based protein rather than fish or meat. If you can't eat gluten, swap out gluten-containing products for gluten-free options. This includes healthy fats, lean proteins, and fiber-rich foods, using the following macronutrient breakdown:.

Additionally, the diet recommends at least 25 grams of fiber daily and emphasizes consuming capsaicin-containing foods hot pepper or red peppers. Since the satiating diet is more of a lifestyle than a diet with a start and end date, you can decide how to time your meals.

There is no one website, book, app, or specific plan to follow for the satiating diet. In addition to the study, many experts base a lot of their recommendations on the principles of the Mediterranean diet.

Since there is no maximum calorie requirement, the satiating diet is safe during pregnancy; those who are pregnant can follow this plan and still meet nutritional needs to keep their bodies and growing babies healthy. The satiating diet does not eliminate any food groups but focuses on plenty of healthy, whole foods.

Most foods will be accessible at your local grocery store, but it could also be helpful to visit a produce market for your fresh fruit and vegetables. Keep in mind this is not a definitive shopping list, and if following the diet, you may find other foods that work best for you.

Potential benefits of this eating plan include:. Drawbacks of this diet include:. The basic premise of the satiating diet focuses on a balanced, whole-food way of eating that is sustainable, realistic, and easy to fit into your life. It aligns with many expert opinions about making eating a lifestyle and not a diet you follow for a set amount of time.

The satiating diet is very similar to the nutrition recommendations from the U. Trans fatty acids and weight gain. Int J Obes Lond. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB.

Changes in diet and lifestyle and long-term weight gain in women and men. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. Westerterp-Plantenga MS, Nieuwenhuizen A, Tome D, Soenen S, Westerterp KR.

Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. Furtado JD, Campos H, Appel LJ, et al. Effect of protein, unsaturated fat, and carbohydrate intakes on plasma apolipoprotein B and VLDL and LDL containing apolipoprotein C-III: results from the OmniHeart Trial.

Appel LJ, Sacks FM, Carey VJ, et al. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial.

Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC. Major dietary protein sources and risk of coronary heart disease in women. Aune D, Ursin G, Veierod MB.

Meat consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. Pan A, Sun Q, Bernstein AM, et al. Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis.

Abete I, Astrup A, Martinez JA, Thorsdottir I, Zulet MA. Obesity and the metabolic syndrome: role of different dietary macronutrient distribution patterns and specific nutritional components on weight loss and maintenance.

Nutr Rev. Barclay AW, Petocz P, McMillan-Price J, et al. Glycemic index, glycemic load, and chronic disease risk—a meta-analysis of observational studies. Mente A, de Koning L, Shannon HS, Anand SS. A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease.

Arch Intern Med. Koh-Banerjee P, Franz M, Sampson L, et al. Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-y weight gain among men.

Liu S, Willett WC, Manson JE, Hu FB, Rosner B, Colditz G. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women.

Ledoux TA, Hingle MD, Baranowski T. Relationship of fruit and vegetable intake with adiposity: a systematic review. Obes Rev. Mattes RD, Kris-Etherton PM, Foster GD. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr.

Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study.

Bes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA, Li TY, Sampson L, Hu FB. Prospective study of nut consumption, long-term weight change, and obesity risk in women. Zemel MB, Shi H, Greer B, Dirienzo D, Zemel PC.

Regulation of adiposity by dietary calcium. FASEB J. Zemel MB, Thompson W, Milstead A, Morris K, Campbell P. Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obes Res. Lanou AJ, Barnard ND. Dairy and weight loss hypothesis: an evaluation of the clinical trials.

Phillips SM, Bandini LG, Cyr H, Colclough-Douglas S, Naumova E, Must A. Dairy food consumption and body weight and fatness studied longitudinally over the adolescent period. Int J Obes Relat Metab Disord. Rajpathak SN, Rimm EB, Rosner B, Willett WC, Hu FB.

Calcium and dairy intakes in relation to long-term weight gain in US men. Snijder MB, van Dam RM, Stehouwer CD, Hiddink GJ, Heine RJ, Dekker JM. A prospective study of dairy consumption in relation to changes in metabolic risk factors: the Hoorn Study.

Boon N, Koppes LL, Saris WH, Van Mechelen W. The relation between calcium intake and body composition in a Dutch population: The Amsterdam Growth and Health Longitudinal Study. Am J Epidemiol. Berkey CS, Rockett HR, Willett WC, Colditz GA.

Milk, dairy fat, dietary calcium, and weight gain: a longitudinal study of adolescents. Arch Pediatr Adolesc Med. Vartanian LR, Schwartz MB, Brownell KD. Effects of soft drink consumption on nutrition and health: a systematic review and meta-analysis.

Am J Public Health. Malik VS, Willett WC, Hu FB. Sugar-sweetened beverages and BMI in children and adolescents: reanalyses of a meta-analysis. Hu FB, Malik VS. Sugar-sweetened beverages and risk of obesity and type 2 diabetes: epidemiologic evidence. Physiol Behav. Malik VS, Popkin BM, Bray GA, Despres JP, Willett WC, Hu FB.

Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes Care. Pan A, Hu FB. Effects of carbohydrates on satiety: differences between liquid and solid food. Curr Opin Clin Nutr Metab Care. Ogden CL KB, Carroll MD, Park S.

Consumption of sugar drinks in the United States , Hyattsville, MD: National Center for Health Statistics; What are the five most satiating foods?

Whole fruits, whole vegetables, whole grains, lean proteins, and hot peppers are five types of food that the satiating diet focuses on in the eating plan. What drinks promote satiation? When consumed before a meal, water can fill up your stomach and decrease the number of calories you eat at that meal, research shows.

Coffee and drinks made with whey protein powder also have been shown to reduce appetite. How does the satiating diet help you lose weight? Foods like fruits and vegetables are high in volume but contain few calories. They also have fiber, as do whole grains, which fills you up.

Lean protein is very satisfying. Hot peppers may slightly increase calorie burn. Is the satiating diet better than keto for weight loss? The researchers who created the satiating diet say to aim for the following mix of macronutrients at each meal: 20—25 percent protein 45—50 percent carbohydrate 30—35 percent fat [ 1 ] The foods given to the dieters in the study were low-glycemic.

Foods that are low on the glycemic index include carbohydrates that have less effect on blood sugar than simple sugars, which spike blood sugar quickly. Low-glycemic carbs tend to be complex, such as the carbs in nonstarchy vegetables, whole grains, nuts, legumes, and some fruit.

The unique element of the diet, as mentioned, is the addition of hot peppers. Hot peppers contain capsaicin , which may improve fat metabolism, cause you to burn a few calories not more than the amount in the peppers, however , and may even aid in insulin control, all of which can support weight loss, research indicates.

In addition, you may not like hot peppers. If you follow the diet, you will eat per day: Four servings of whole fruits Four servings of whole vegetables Five servings of high-fiber whole grains at least four grams [g] of fiber per serving Lean protein 4 ounces [oz] of fish, meat, or poultry, eggs, milk and dairy, nuts, and seeds, or tofu per meal Also, you'll follow these general guidelines: Eat at least one snack per day.

Eat one legume beans, lentils, dried peas meal per week. Consume a moderate amount of mono- and polyunsaturated fats. Eat more hot peppers. Favorite Books The Ultimate Volumetrics Diet Created by Barbara Rolls, the Volumetrics diet is distinct from the satiating diet, but they both focus on filling your diet with foods that keep you full.

Favorite Organizations Oldways Whole Grains Council Whole grains are an important part of the satiating diet. Best App Lose It! Editorial Sources and Fact-Checking. Sources Impact of a Non-Restrictive Satiating Diet on Anthropometrics, Satiety Responsiveness and Eating Behavior Traits in Obese Men Displaying a High or a Low Satiety Phenotype.

British Journal of Nutrition. Have We Found a Diet That Actually Works?. Scientific American. What Is the Glycemic Index?. Cleveland Clinic. Chili Pepper as a Body Weight-Loss Food. International Journal of Food Science Nutrition. Resources Arguin H, Tremblay A, Blundell JE, et al. Impact of a Non-Restrictive Satiating Diet on Anthropometrics, Satiety Responsiveness and Eating Behavior Traits in Obese Men Displaying a High or a Low Satiety Phenotype.