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7 Best satiety-inducing foods to lose weight: The 'belly-full' concept.

Updated: Apr 1, 2023


The term belly-full concept derived a 2007 discussion with a colleague on how to curb appetite while eating regularly, because of the sociocultural diet fixation in some patients.


Years later it seem to have become a very important strategy to reduce calories initially in patients with a high eating compulsion.

People sometimes use the term satiety to describe the sensation of fullness.

In 1995, researchers at the University of Sydney devised a satiety index to quantify the effectiveness of various foods in achieving satiety.

In their study, participants ate a variety of foods and rated how full they felt after two hours.

Consuming hunger-satisfying foods can aid in calorie restriction. For instance, consuming a meal with filling foods is likely to reduce portion size and snacking between meals. This can aid in weight management by reducing the daily caloric intake of an individual. Your ability to maintain a wholesome diet has a direct bearing on your overall health. Before you can begin to lose weight, you must be in good physical condition and maintain a nutritionally optimal status.


The satiety index is an indicator of how satisfied a meal makes you feel, which may help you consume fewer calories and burn more calories overall. As a result of their lower energy density and weight, certain foods contain fewer calories when consumed in large quantities. Diets high in protein may also aid weight loss.


This article identifies seven foods with high satiety ratings that may help people feel full longer than others. Incorporating the following foods into one's diet can be an effective means of regulating caloric intake and enhancing overall health:


EGGS


Eating eggs is a great way to get a substantial amount of protein in your diet. You can find them in a variety of dishes, including those served for breakfast and brunch.

Contrary to popular belief, the American Heart Association now recognizes eggs as one of the healthiest foods available, despite their poor reputation in the past.


It is likely that you will not feel hungry for a considerable period of time after consuming eggs. Eggs are a complete source of protein because they contain all nine essential amino acids. Eggs are a wonderful addition to any breakfast casserole recipe due to their high protein content.


BAKED POTATOES


In the original study of the satiety index, boiled or baked potatoes scored the highest, 323 pts. The score of 116 pts for fried potatoes was fairly low.

Potatoes are extremely nutrient-dense and rich in starch, vitamin C, and a variety of other essential nutrients.

A 2013 study published in the Annals of Nutrition & Metabolism provided participants with four different side dishes alongside white bread as a control food.

In comparison to other side dishes, they discovered that potato-based meals effectively suppressed appetite.


OATMEAL


Oatmeal is a whole grain carbohydrate due to its high fiber content, making it a nutritious food source. The simplicity of preparing oatmeal makes it one of the most convenient breakfast foods. In addition to containing a large amount of water, it is also quite filling, contributing to weight gain. Beta-glucan, which is abundant in oatmeal, helps to prevent weight gain in addition to lowering blood sugar and sluggish digestion.


APPLES


There is no significant difference between apple and other fruits both in essential nutrient and vitamin content. Apples are reported to have a high satiety index, which means they keep you full for longer when consumed as a snack or appetizer. Apples contain a type of fiber known as Pectin, which add lots of benefits for digestion in addition to the other nutrients they contain. The high water content, in this fruit on the another hand, allows the consumer to remain hydrated even as he or she remains satisfied for a prolonged period.


BROTH


Another study revealed that hefty meals are not always filling and satiating. Soups may provide up to 80 percent more calories than other meals, in addition to making you feel full for a longer period of time.


Therefore, broth soups are preferred to cream soups because they are lower in calories and cause less bloating than their cream counterparts. If you want to feel full for a longer period of time after eating, a soup made with vegetable broth is an excellent choice.


FISH


Fish is a healthy food option because it is rich in protein and omega-3 fatty acids and low in fat. In addition to improving your physical health, omega-3 fatty acids may also improve your brain health and concentration.

According to numerous studies, not only is fish lower in calories than other meats, but it is also more satisfying.

A recent study found that consuming fish resulted in an 11% reduction in calorie consumption when compared to beef (as opposed to cow eating).



PULSES & NUTS


Pulses are extremely nutritious and include foods like green peas, chickpeas, beans and lentils. They are also carbohydrates with a low rate of digestion and a high protein and fiber content.


According to a 2010 study published in the journal Advances in Nutrition, these nutritional benefits indicate that pulses are good foods for combating hunger and managing calorie intake. Furthermore, a 2014 systematic review published in the journal Obesity found evidence that pulses are useful for providing immediate satiety, but not for reducing the amount of food consumed at the following meal.


Nuts are also rich in protein but contain omega-6 unsaturated fats, which are considered to be healthy fats. These unsaturated fats offer a variety of advantages and are distinct from the saturated fats found in many unhealthy foods.


They may be a high-calorie food, but they are nutritionally dense and effective for promoting satiety.

Nuts as a snack may help satisfy hunger between meals without contributing to weight gain.

A systematic review published in The American Journal of Clinical Nutrition in 2013 determined that the inclusion of nuts in a diet did not lead to an increase in body weight or fat.


CONCLUSION


Thanks to dedicated research in the last few decades, especially with regards to the fundamental imperatives of dietary patterns. Active individuals with highly fast-paced, lifestyle who may be having difficulty in controlling their plate content or prone to habitual snacking, and shift workers, travelling workers and singles.


The choice of food becomes easier when you appreciate the fact that you can still eat full plates with reduced calories and optimal nutritional value.

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