Satiety Index – How to Stay Full During a Fat-Loss Phase

Are you wondering how to feel less hungry when on a diet? You are definitely not alone! Dieting doesn’t mean eating less or not eating at all.

What you need to do is plan your meals in a way that makes you feel full. Another thing that can help you is learning about the Satiety Index Model before starting your weight loss journey.

What Is Satiety Index?

Satiety is a term that refers to the sense of fullness that persists after eating. Satiety Index is a rating of food that scores foods based on whether people feel extremely hungry, hungry, semi-hungry, no feeling, semi-satisfied, satisfied, or extremely satisfied after eating them. The foods listed in the index are all based off how full people felt after eating one slice of white bread.

In simple words, the foods are ranked with respect to their ability to satisfy hunger, and the best suitable combination is chosen.

It is important to keep in mind that just because a combination of food makes you feel full for a longer period doesn’t mean it has more nutrients in it. The index simply considers how long a meal will keep you satisfied; it does not mention the food’s nutritional value or calorie content.

Graphical Representation Of the Least And Most Satisfying Foods

This chart clearly represents what kind of foods satisfy most people. Like if someone is consuming lentils, the level of satisfaction the person would feel would be around 130%. The most satisfying food is boiled potatoes which have an insane 325% satisfaction rate.

This chart represents the least satisfying food items. It can be clearly seen that croissants are the least satisfying food with a satisfying rate of under 50%.

How to Stay Full During a Fat-Loss Phase by Eating Filling Foods?

Now let’s talk about the main problem that is how someone can stay full during a fat-loss phase by eating filling foods.

Refrain from unwanted cravings

Hunger is one of the most complex issues to address. When you’re hungry, all you think about is food. If you want to stop giving in to cravings, it’s best to prevent them in the first place.

The Nutritious Diet To Follow
  • The food should be high in protein as it is the most filling macronutrient. It directly affects the levels of various satiety hormones like glucagon and ghrelin.

  • The food should be high in volume as certain foods have a high proportion of air or water, which may promote satiety.

  • Shift your focus to unprocessed meals. Whole, unprocessed meals, on the other hand, tend to be more filling and healthier than processed foods.

What Should I Actually Do?

It’s easy to slip into the trap of trying to lose weight quickly. As soon as you begin an unrealistic diet, you’ll immediately realize that it just leads to constant hunger.

A smart weight loss plan doesn’t mean you should deprive yourself or commit to eating a small portion. Making better food choices will ultimately lead you to see long-term results.

To help with weight loss while consuming more food, here are some solutions that will also delight your taste buds.

  • Since whole-grain meals are often richer in fiber and more nutritious, they’re a better option than meals made with refined foods like cereals and white bread.

  • Since fat is more than twice as caloric as protein or carbs, eating lower-fat meals can save you a lot of calories. Foods still taste excellent when some but not all of the fat is removed. Skim milk contains 86 calories per 8 ounces, whereas whole milk contains 150 calories per 8 ounces. But of course you have to manage flavors as well, if you don’t like skim milk you might not want to make the switch because it’ll make the diet harder to stick to.

  • A sweet treat doesn’t have to be a lot of calories. You can treat yourself with low-fat frozen yogurt, fruit-based desserts, and even a bag of plain cookies that aren’t very rich or sweet. Keep a few novelty bars in your freezer.

  • Enjoying a burger and fries once in a while won’t hurt your diet, but many people go to fast-food restaurants several times a week.

  • The calories in doughnuts, muffins, and bagels can be misleading. Whole-grain cereal, skim milk and fruit (230 calories), oatmeal cooked with skim milk and a few almonds (230 calories), an egg, and two slices of whole-grain bread with a teaspoon of butter (300 calories) are all good options for breakfast (250 calories). According to research, people who eat breakfast are better at managing their calorie intake for the rest of the day than people who don’t.

Final Thoughts

So, from a satiety perspective, a healthy diet for weight loss should include at least some slow-digested carbohydrates and protein.

With all the above information, it should be simple for you to pick up the correct meal. Choosing lean meat and skinless chicken and high-fiber foods like rice, beans, and whole-grain bread are all smart options. It is also better to eat meals high in water content.