It is common knowledge that eating less or exercising can help lose weight fast. However, it can be so hard to resist the temptation of delicious treats and drinks. So, is there a method that can help weight loss while still satisfying your palates? Well, eating low-calorie, high-satiety foods is the ideal solution you are seeking. Now the question is: what is a high-satiety diet and how can you quickly identify whether or not they will satisfy your hunger with fewer calories? Well, here is a list for your reference.
Certain foods containing special ingredients
If you have ever eaten sweet potatoes, you will well understand that kind of prolonged feeling of being full or satisfied they give. This is because potatoes contain an ingredient called resistant starch, which is not digested in the stomach or small intestine. Thus, it keeps the body satisfied for a longer time by resisting digestion. In addition, oats are another similar food that has certain special ingredient called β-glucans, a fiber-filling compound. Beta-glucans don’t work the same way with cellulose since they promote the secretion of cholecystokinin, a hormone that can make you feel like skipping meals or feel full faster.
When it comes to induce a feeling of satiety, solid foods do a better job than liquid ones do even though they contain the same calories. The reason is that liquid ones can be digested more quickly.
Undefined, large-particle, and tough foods
Scientists ever conducted a study on the satiety index by consuming different breads and pastries that contain the same calories. The result showed that whole-grain breads could help fill the participants up more easily and last longer later. In comparison, the refined breads didn’t provide instant satiety or this feeling wouldn’t last long even though the participants had felt full after eating. This study indicates that besides of the cellulose and other ingredients other fullness factors also include food volume and chewing frequency. It does a good job of explaining why those who don’t eat quickly tend to eat less. This is because chewing food for longer gives the brain ample time to react. On the contrary, eating too fast can make a person take in too many calories before the brain sends a signal of satisfaction.
Cellulose is characterized by low density and large volume, which makes it fill your stomach easily. Moreover, consumption of high-fiber diet can easily induce a pleasant feeling of fullness and sustain this feeling for very long. And the typical ones include whole grains, mushrooms, nuts, legumes, and so on.
Foods high in unsaturated fat acids
Unsaturated fatty acids help lead to sustained satiety. Studies have shown that eating fish could be more likely to keep you from being hungry than eating beef. In addition to fish, beans, grains and nuts are high in unsaturated fatty acids too.
One research showed that high-fat diet actually has lower satiety, compared to beans, seafood, dairy and eggs, lean meat, and others high in protein.
High water content foods
Drinking water can help keep you feeling full with fewer calories. However, drinking water alone won’t satisfy your cravings. So, it is a good idea to eat fruits, vegetables, or others with very high water content.