Satiety is the sensation we feel after a meal, when we are no longer hungry.
What we eat plays a huge part in how quickly we feel satiated. Therefore, understanding which foods help us reach a state of fullness quicker is great for weight-loss and weight management. For example, it will take fewer calories to feel satiated from boiled potatoes than from a croissant.
By incorporating foods, that rank high on the satiety index into our daily eating routine, we ward off hunger and subsequently eat less between meals. As a result, we are likely to consume fewer calories in the long term.
Foods that leave us feeling fuller for longer usually have the following characteristics:
High in protein – proven to be the most filling macronutrient, protein influences the levels of satiety hormones such as ghrelin.
High in fibre – fibre can slow the emptying of the stomach, provide bulk and increase the time taken by our body to digest our food.
Lower in energy density – foods that are low in calories for their weight can be very filling. These foods are usually low in fat and contain a lot of water and fibre.
Whole, unprocessed foods – whole, unprocessed foods in general will help us reach a state of fullness quicker than highly processed foods.
Try incorporating the following foods into your daily meals to promote satiety:
- Lean meat
- Fish
- Eggs
- Oatmeal
- Vegetables
- Cottage cheese
- Nuts
- Legumes
- Fruits such as apples and oranges
- Quinoa
- Greek yoghurt.
Keen to try Outdoor Grit?
Outdoor Grit is the new outdoor group fitness provider in Adelaide, specialising in functional health and fitness services for all. We are based in Prospect, at St. Helen’s Park, on 39 Prospect Road, Prospect.
We offer early and mid-morning sessions on Monday, Wednesday, Friday and Saturday as well as Tuesday afternoons. As our group continues to grow, we endeavour to grow our session times too. This is something we will do in consultation with our members, so we can offer more session times that work in with your varied schedules.
To book in your free intro session, click on the link below:
https://outdoorgrit.sites.zenplanner.com/freeTrial.cfm
We can’t wait to see you at one of our upcoming sessions.
Dayna Jackiw – Co-Founder Outdoor Grit
Precision Nutrition Level 1 Coach