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Is weight loss really just about willpower—or is there a smarter way? In this episode, we explore the science of satiety and how feeling full can actually help you lose weight. Learn which foods help you stay satisfied, reduce cravings, and make your weight loss more doable.
Listen now and dive deeper by reading more here:
👉 https://reluctantlowcarblife.com/the-science-of-satiety-how-to-stay-satisfied-on-a-weight-loss-diet/
#ReluctantLowCarbLife #WeightLossTips #SatietyScience #HealthyEating #LowCarbLiving #FullNotHungry #SustainableWeightLoss #SmartDietChoices
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0:07
hi this is Anita from Reluctant Low Carb
0:09
Life you know as part of Reluctant Low
0:11
Carb Life a lot of what we talk about is
0:14
we talk about our trifecta of health our
0:17
trifecta of health is basically about
0:18
eating foods that are fresh so that you
0:21
don't eat multi-processed foods and
0:23
studies have been showing that
0:25
allprocessed foods are not good for you
0:28
and can lead actually to weight gain
0:31
another one is about satiety eating
0:34
foods that help you feel full
0:37
longer and finally about
0:40
fitness today we're going to talk a
0:42
little bit about the second one in all
0:44
of this about the fullness aspect or
0:47
what's known as satiety and we're going
0:49
to talk about why is this important
0:50
what's the science behind it so first of
0:53
all what is satiety satiety is the uh
0:56
physiological and psychological response
1:00
that signals you to stop eating and um
1:03
delays the return of
1:04
hunger several factors including the
1:07
composition of your meals the nutrient
1:10
density of the food and hormonal
1:14
responses influence satiety
1:17
so there you know different things as to
1:20
the reasons why it does but it's
1:22
essentially you can see it as food that
1:25
will help you feel full longer i always
1:28
like to equate this if you've ever eaten
1:30
like a you know I have sometimes where
1:32
you go through let's say a McDonald's
1:34
and you eat their hamburger and their
1:35
French fries and you know you're just
1:38
starving when you go through and you eat
1:40
it and okay you feel good and then about
1:42
an hour or two later you're like I'm
1:44
really hungry again that did not fill me
1:48
up that is what it means of a lack of
1:51
satiety you know satiety really is about
1:54
eating foods that help you feel full for
1:57
a longer period of time so that you
2:00
won't you know you can see how this
2:01
would help you not be tempted to
2:04
overeat so some of the foods which do
2:06
well on what you call the satiety scale
2:09
the satiety scale is kind of similar to
2:11
a calorie scale where we look at a we
2:13
look at foods and we say how many
2:15
calories does the food have well satiety
2:17
is very similar that we look at the food
2:19
and we say how does this food help me
2:21
feel full longer it can be one food
2:24
that's high in protein that if the the
2:27
higher the protein the food has the more
2:29
you're going to be able to feel full
2:32
longer
2:34
you know protein would be things such as
2:36
you know Greek yogurt eggs things such
2:39
as meat you know especially fish and
2:41
other types of meat foods that's high in
2:44
fiber you know fiber slows down
2:46
digestion it stabilizes your blood sugar
2:49
level and it helps keep you full longer
2:52
you know good sources of fiber include
2:54
things like vegetables fruits whole
2:57
grains nuts seeds and beans can all help
3:00
you feel full longer
3:02
foods that with high water content and
3:05
volume to meals making them more you
3:07
know filling with extra calories water-
3:10
richch foods include things like soups
3:12
salads you know cucumbers tomatoes and
3:15
melons all things that have water in
3:17
them they can be uh low in energy
3:19
density you know energy dense foods can
3:22
be you know can they can be high in
3:24
calorie per gram or easier to overeat
3:27
while low energy or low density foods
3:30
provide bulk and satiety without
3:32
excessive calories they can include
3:34
things such as proteins whole grains
3:36
fruits and vegetables some of the foods
3:39
which do well on the satiety score would
3:42
be things like eggs and the the saggy
3:44
score in eggs is 60 so you know this is
3:47
a score which is one to 100 100 being
3:49
very high you know 60 being a little bit
3:52
over over the middle which is a pretty
3:54
good score oatmeal has 60 but then if
3:57
you look at beans they would have a on
4:00
average have a score of 57 with some
4:03
higher than others greek yogurt though
4:05
so you compare that let's talk about
4:07
Greek yogurt greek yogurt has a score of
4:10
89 so that means that that Greek yogurt
4:13
when you eat just plain Greek yogurt I'm
4:16
not talking about flavored Greek yogurt
4:17
or sugary Greek lo yogurt just very
4:19
plain Greek yogurt that you would have a
4:22
satiety score of 89 lean meats and fish
4:27
would have a satiety score between 74
4:29
and 80 84 depending upon which type of
4:32
meat it is fruits and vegetables can be
4:35
anywhere from 49 to 100 with things like
4:39
um spinach being extremely high you know
4:42
that's why you know a lot of times some
4:44
of the good weight loss recipes have
4:46
spinach because spinach has a very high
4:48
satiety
4:50
score so you can use you know satiety to
4:53
your advantage when you're looking to be
4:55
able to lose weight and you can use the
4:57
science of satiety for this
5:00
one way you can do this is to make
5:02
protein a priority protein is a great
5:06
source to be able to help you control
5:07
your hunger and to maintain your muscle
5:10
mass you whether it's animal protein or
5:13
other types of protein protein is a
5:16
great way so make protein a
5:18
priority increase your fiber intake
5:21
choose whole grains vegetables and you
5:24
know types of beans over refined carbs
5:27
to keep you feeling full
5:29
longer eat more whole unprocessed foods
5:33
processed foods are are are engineered
5:36
to be something that will make you makes
5:39
you want to eat more and more and more
5:40
of them but they are also very low in
5:44
fiber so they're not processed for high
5:46
satiety they're processed basically to
5:48
make you want to eat more that's why you
5:50
can sit down if you have a bag of a
5:52
large bag of potato chips and before you
5:54
know it you've eaten the whole bag
5:56
that's because those foods are
5:58
engineered and processed that way to be
6:01
able to make you want to crave and be
6:03
able to eat that whole bag before you
6:05
actually feel full and how many calories
6:07
have you eaten then choose high volume
6:11
low calorie foods you know soups salads
6:14
water rich foods to add bulk to the
6:16
meals without excessive calories avoid
6:20
liquid calories you know drinks like
6:22
sodas especially sugary sodas have a lot
6:24
of calories in them they don't give you
6:25
any satiety fruit juices provide little
6:28
satiety compared to the solid food be
6:31
mindful of meal timing eating at regular
6:33
intervals can prevent extreme hunger
6:36
which may lead to overeating and stay
6:38
hydrated drink water water can help you
6:41
curb you know your need for unnecessary
6:44
snacking one of the apps that we really
6:47
love if you are you know looking at
6:49
satiety and satiety as a way to be able
6:52
to look at your weight loss is the Hava
6:56
app now there's a free version of the
6:58
app and there's also a paid version i
7:00
have the paid version but I really like
7:02
the app because I find it so easy you
7:05
can take a photo of the food you're
7:06
eating it pretty much you know tells you
7:08
what it is you can correct if you need
7:10
to correct anything but you know pretty
7:12
much I would say 80 or 90% is correct it
7:15
tells you the calories and tells you
7:16
your satiety score so obviously if
7:19
you're eating a lot of sugar and sweets
7:21
the satiety score in those would be very
7:23
low if you're eating things you know
7:26
like meats or green leafy vegetables the
7:29
satiety score would be very high so the
7:31
idea is you want to be able to have a
7:34
score you know which would be probably
7:36
somewhere in the middle which will you
7:38
know which if you look on their app
7:40
they've got some like these yellow green
7:42
you know green zones you want to sort of
7:43
stay within the green zone that day if
7:46
you can and that means that you've been
7:47
eating foods that help you you know stay
7:50
stay full longer of higher
7:52
satiety the key to you know eating this
7:55
way is that by looking at foods that
7:57
have higher satiety can help you to be
7:59
able to curb your hunger and support
8:01
your goals without this constant battle
8:03
of cravings or or hunger that you can
8:07
look at the science of satiety to help
8:10
you to be able to maybe better plan your
8:12
meals or substitute some things in maybe
8:14
some of the food you like to make them
8:16
so they have higher satiety that it can
8:19
help you to be able to you know track
8:22
yourself towards a long-term weight loss
8:25
success which I think is one of the keys
8:27
in all of this like how can you how can
8:29
you on the long term have more of a
8:32
long-term weight loss success by looking
8:34
at the satiety in your foods You know at
8:37
Reluctant Low Carb Life we are great
8:39
advocates for satiety and for things
8:42
such as eating fresh foods and foods
8:45
that help you feel full longer we really
8:48
believe in this which we call the
8:49
trifecta of health to be able to help
8:51
you to do these three things and satiety
8:54
is one of those in eating foods that
8:56
help you feel full longer or give you
8:58
higher satiety if you'd like to be able
9:01
to uh check out more about this you can
9:03
read our blog on this which is called
9:05
the science of satiety how to stay
9:08
satisfied on a weight loss diet we hope
9:11
that you will enjoy this uh blog and we
9:14
hope that you've enjoyed this podcast if
9:16
you have please press the subscribe
9:18
button we'd love to have you join with
9:20
us and be part of our community and
9:23
thank you so much for being part of our
9:25
community and joining with us on this
9:27
journey of becoming healthier
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