Satiety Index and a Weight Loss Diet
With the growing epidemic of obesity, a weight loss diet is becoming a key element in the fight against excess weight. What role does the satiety index of foods play in weight loss? Can knowing and applying the satiety index revolutionize the way we approach dieting and appetite control? Which foods create a feeling of fullness? You will find the answers in the article below.
A weight loss diet limits the amount of calories consumed. In a time when many people struggle with overweight or obesity, knowing how to lose weight in a healthy way and how to control appetite is essential. Can knowledge of the satiety index influence eating habits?
Satiety index – what is it?
The satiety index is an indicator that describes the level of fullness after consuming food of a given caloric value. For example, it compares whether 100 kcal from candy is more or less filling than 100 kcal from chicken. The creator of the index is Susanna Holt, an Australian researcher who studied the feeling of satiety and hunger among young, healthy adults. This useful tool was developed to help combat the obesity epidemic, which affects more and more people worldwide.
Satiety index and a weight loss diet
During a weight loss diet, an energy deficit is applied. The body must adapt to receiving less energy from food. By choosing products that provide a higher sense of satiety, it becomes easier to cope with hunger, which can be particularly noticeable in the first weeks of a diet. This is why dietitians use the satiety index when creating weight loss diets. A person following such a diet feels full while still losing weight. A diet based on highly satiating foods has a positive effect on motivation to continue losing weight.
Satiety table
The satiety table is based on research by Galiński G. et al. The index of food products was compared to the reference product, white bread, which has a satiety index value of 100%.
Ingredients that increase satiety
To get rid of hunger, include sources of the following nutrients in your meals. Thanks to them, we feel full for much longer after eating.
Dietary fiber
Fiber-rich foods take longer to digest in the stomach and increase the volume of stomach and intestinal contents. If your diet is high in fiber, the feeling of fullness lasts longer, and you have less desire to snack between meals. Sources of fiber include vegetables, fruit, whole grain bread, groats, pasta, and brown rice. Large amounts can also be found in nuts, legumes, and seeds.
Protein
Because of their complex structure, proteins remain in the stomach for a long time to be properly digested. A diet rich in protein products prolongs the feeling of satiety after a meal. To avoid hunger, include lean dairy, fish, lean meat, tofu, or legumes.
Water
A high water content in foods increases their volume. Vegetables and fruit consist mainly of water, which gives them low energy density. This means a large volume of fruit and vegetables provides few calories but fills the stomach, keeping you full longer.
Active plant compounds
Protease inhibitors found in foods such as potatoes, legumes, or seeds also positively influence satiety after a meal. Potatoes, besides being high in water, contain these enzymes, which is why they have a high satiety index. These vegetables had a bad reputation for years, but in fact potatoes can aid in weight loss.
Ingredients that decrease satiety
Using the following in your diet can make hunger appear more quickly. When planning your meals, pay attention to whether they contain too much fat or too many highly processed foods.
Fat
Fatty dishes stay in the stomach longer to be digested. Surprisingly, they have a low satiety index, meaning hunger returns faster after eating them. Why? Fatty foods are high in energy density, which means a small volume provides a lot of calories. As a result, the small volume of food does not fill the stomach and hunger can still appear.
Degree of food processing
Highly processed foods contain little fiber. Moreover, they do not require much chewing and are swallowed quickly. This fast process interferes with gut-brain communication and delays the feeling of satiety. This is why with highly processed food, we tend to eat more before feeling full. For this reason, it is better to eat slowly and wait 5–10 minutes before going for seconds.
What triggers hunger?
The feeling of satiety depends not only on what is in the stomach. Certain stimuli can trigger hunger, increasing saliva and digestive juices.
Sensory impressions
Sometimes a visit to the grocery store can cause hunger. The smell and sight of appetizing foods start the production of digestive juices and saliva, making us feel hungrier. This is emotional, not physiological hunger. It is best to shop after eating, which helps avoid impulsive purchases and snacking.
Cognitive influences
Meals should be eaten without distractions. Eating in front of a TV or computer diverts attention from mindful eating, which can lead to eating more without noticing.
Hormones and stress
Hormonal disorders such as untreated Hashimoto’s disease, carbohydrate metabolism disorders, or high cortisol due to chronic stress or intense mental work can interfere with proper sensations of hunger and satiety.
3 ways to use the satiety index in a diet
If you are on a weight loss diet and often feel hungry, it is worth using the satiety index in your daily meals.
- Choose foods with a higher satiety index, avoid those below 100. This tool can effectively help in the fight against excess weight and make the diet more pleasant, reducing hunger between meals.
- Observe your body and eat mindfully. After a meal, wait a while before deciding to have more.
- Avoid visual and smell triggers that can cause hunger.
Also, avoid highly processed products rich in simple sugars and fats, replacing them with unprocessed foods high in dietary fiber.
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