Satiety: a feeling or condition of being full after eating food.
To lose weight, you need to put your body into a caloric deficit. You need to be consuming fewer calories than your body needs. This will cause you to use your fat reserves as an energy source, causing you to ‘lose weight’. This means that, generally, you will be feeling a little bit hungry most of the time.
But lets be completely honest. Being hungry sucks. When you’re hungry it can be difficult to concentrate, your energy levels feel pretty low and there is a higher chance of over-eating or binge eating. A variety of factors will affect the success of your weight loss but combating satiety can have a major influence. So what can we do to increase your levels of satiety and make the road to weight loss that little bit easier?
Eat more protein. I have mentioned in previous blogs the benefits of consuming more protein within your diet. One of the biggest advantages is its affect on satiety. Protein significantly fills you up more than consuming a high carbohydrate diet (Weigle, et al 2005).
Eating high sugar foods will cause huge alterations in blood sugar levels. When your blood sugar levels eventually drop after a sugary meal you will crave more sugary foods. Stabilising your blood sugar levels will leave you feeling fuller for a longer period of time.
Get a good night sleep. Several studies have examined the link between sleep and the feelings of fullness. The results don’t make for kind reading. It is suggested that when you are tired you overeat in order to gain energy you didn’t receive through sleeping (Markwald, et al 2013). So aim for those 7-9 hours of sleep every night.
Get some more fibrous foods down your neck! Whole grains, fruits and vegetables are your best bet. Foods loaded with fibre add bulk to your meals and give you that feeling of fullness. Mostly, they are fairly low on calories so will stop you overeating on high caloric foods.
So use these tips to help you move forward with your weight loss goals. If you want any further information please contact me at firstname.lastname@example.org. I am here to help you out!
Weigle, et al (2005), A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations - American Society for Clinical Nutrition, page 41-48.
Markwald, et al (2013), Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain, http://www.pnas.org/content/110/14/5695.full.pdf