Satiety and sustainable weight loss -
Though the exact numbers vary between brands and flavors, a 1-cup gram serving of nonfat Greek yogurt provides about calories and 25 grams of protein 4.
One study involving 20 women examined how a nonfat Greek yogurt snack affected appetite compared to higher fat snacks like chocolate or crackers. Not only did women who ate yogurt experience less hunger, but they also consumed fewer calories at dinner than those who ate crackers or chocolate 5.
Meanwhile, in another study involving 15 women, high protein Greek yogurt helped reduce hunger and increase feelings of fullness compared to lower-protein snacks 6. Though soup is often dismissed as little more than a light and simple side dish, it can be very satisfying.
In fact, some research suggests that soups may be more filling than solid foods — even if they have the same ingredients. For example, one study involving 12 people indicated that blended soup slowed the emptying of the stomach and was more effective at promoting fullness than a solid meal or chunky soup 8.
Keep in mind that creamy soups and chowders — while filling — may also be high in calories. Opt for a lighter broth- or stock-based soup to minimize calories and maximize fullness.
Berries — including strawberries , blueberries , raspberries , and blackberries — are loaded with vitamins, minerals, and antioxidants that can optimize your health.
For example, 1 cup grams of blueberries supplies just 86 calories but packs 3. Berries are also a great source of pectin, a type of dietary fiber that has been shown to slow stomach emptying and increase feelings of fullness in human and animal studies 11 , 12 , One study noted that a calorie afternoon snack of berries decreased calorie intake later in the day compared to a calorie snack of gummy candies A single large egg has approximately 72 calories, 6 grams of protein, and a wide array of important vitamins and minerals In a study involving 30 people, those who ate eggs for breakfast instead of a bagel experienced greater feelings of fullness and consumed fewer calories later in the day Other studies observed that a high protein breakfast could decrease snacking, slow the emptying of your stomach, and reduce levels of ghrelin , the hormone responsible for hunger 17 , Thanks to its high fiber content, popcorn tops the charts as one of the most filling low calorie snacks.
Though there are only 31 calories in 1 cup 8 grams of air-popped popcorn, it boasts 1. Not only does fiber slow your digestive process to promote fullness, but it can also stabilize blood sugar Additionally, popcorn can help reduce appetite and enhance feelings of fullness more than many other popular snack foods.
In fact, in one study involving 35 people, researchers observed that those who ate calories of popcorn were fuller and more satisfied than those who ate calories of potato chips However, keep in mind that these benefits apply to air-popped popcorn.
Many ready-made varieties are prepared with a lot of extra fat and sometimes sugar, which greatly increases the calorie content. Often hailed as a serious superfood , chia seeds pack a high amount of protein and fiber into a low number of calories. A 1-ounce gram serving of chia seeds provides calories, 4.
Chia seeds are especially high in soluble fiber, a type of fiber that absorbs liquid and swells in your stomach to promote feelings of fullness In fact, some researchers observed that chia seeds can absorb 15 times their weight in water, moving slowly through your digestive tract to keep you feeling full Adding two servings of chia seeds to your daily diet can curb high calorie cravings and reduce appetite.
In one study involving 24 adults, those who consumed yogurt with added chia seeds reported decreased hunger, less desire for sugary foods, and enhanced feelings of fullness compared to the control group Fish is rich in protein and heart-healthy fats.
For instance, a 3-ounce gram serving of cod provides 13 grams of protein and under 60 calories Some research points out that increasing protein intake can decrease appetite and reduce levels of ghrelin, the hormone that stimulates hunger 17 , One study evaluating the effects of beef, chicken, and fish protein showed that fish protein had the greatest impact on feelings of fullness While lean fish like cod and halibut have the least calories, higher-calorie fish like salmon and mackerel provide omega-3 fatty acids that are necessary for overall health.
One cup grams of low fat cottage cheese packs about 28 grams of protein and just calories Multiple studies demonstrate that increasing your protein intake from foods like cottage cheese can decrease appetite and hunger levels 17 , American Journal of Clinical Nutrition 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 [randomized trial; moderate evidence].
A meta-analysis of RCTs demonstrates that eating more protein than average leads to better lean body mass. Journal of Nutrition The role of protein intake and its timing on body composition and muscle function in healthy adults: A systematic review and meta-analysis of randomized controlled trials [strong evidence].
The following study shows micronutrients track well with protein content, suggesting higher protein meals provide more nutrition.
Frontiers in Nutrition Higher protein density diets are associated with greater diet quality and micronutrient intake in healthy young adults [nutritional epidemiology study with HR less than 2, very weak evidence].
American Journal of Clinical Nutrition Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets [randomized trial; moderate evidence]. American Journal of Clinical Nutrition Energy density of foods affects energy intake across multiple levels of fat content in lean and obese women [randomized trial; moderate evidence].
Nutrition Reviews Dietary fiber and weight regulation [overview article; ungraded]. Cell Metabolism Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake [randomized trial; moderate evidence]. Cell Metabolism Supra-additive effects of combining fat and carbohydrate on food reward [non-controlled study; weak evidence].
PLoS One Which foods may be addictive? The roles of processing, fat content, and glycemic load [non-controlled study; weak evidence].
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Evidence based By Dr. Bret Scher, MD , medical review by Dr. Michael Tamber, MD — Updated November 7, Evidence based. Facebook Tweet Pin LinkedIn. Update All content related to satiety, including tools and resources, will transition to Hava.
Satiety Benefits Best foods Getting started FAQ. Benefits of higher-satiety eating. The score is designed to simplify things. First, we do not recommend aiming for an extremely high blended score. You can pick a higher or lower starting score depending on your primary goal.
Adjusting your target score Before you decide if you should adjust your target satiety score, you need to define your goals. Here are some things to consider when deciding if you should increase or decrease your target satiety score: Are you not losing weight or improving your health markers as you had hoped?
Then you should consider increasing your target score. An increase from 50 to 60 may help your progress, with a jump to 70 being even more likely to help you succeed. Are you losing weight and improving your health markers but finding that your food choices are too limited or not very enjoyable?
Then you can try lowering your target score to A lower target score allows you to increase the variety of foods on your plate, although it may also slow health and weight loss progress. Remember, if a lower target is what you need to sustain your choices long term, it is likely a net benefit for you.
Should all my food be as high scoring as possible? Trying to eat only foods above a score of 80 will likely result in a bland, unsatisfying diet. Instead, aim for a target meal score of around 50 to start. You can mix foods that have scores of 80, 60, and 30 to make a delicious meal with a weighted average of around Can I eat donuts and candy if the rest of my meals are higher satiety?
It depends. While technically it is possible to combine healthy foods with a score of 90 with junk food that scores a 0 and still end up with a decent average score, we have to acknowledge that other factors can influence our perceived appetite and cravings.
Many people struggle to stop at one donut or one piece of pizza. For them, the added cravings may override the average satiety score and interfere with healthy weight loss. What if I am too full? If you feel overstuffed, you are probably eating too much.
Try eating smaller portion sizes and consider spacing meals farther apart. In an attempt to counteract the increasing prevalence of overweight and obesity the "eat less, move more" mantra evolved encouraging a reduction in energy intake and an increase in energy expenditure.
So what is going on? Historically an inability to sustain healthy eating behaviours has been blamed for these poor long term weight loss outcomes. Evidence has been accumulating, though, that normal physiological responses to calorie restriction may be the main reason weight loss tapers or is regained over the longer term.
Reductions in metabolism and increases in appetite, in particular, are commonly experienced following calorie restriction and initial weight loss which present significant barriers to future weight loss. As increased hunger is implicated in some research as the primary saboteur of long term weight loss, controlling or mitigating hunger is consequently emerging as a weight management strategy.
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