Navigating a busy life while trying to stay healthy and lose weight is no small feat. That’s why so many people are on the lookout for more efficient ways to shed those extra pounds. Today, I’ll share with you 10 foods high in satiety; these are foods that can make you feel full even when you consume them in small amounts.

Characteristics of High Satiety Diet Foods

Satiety is the feeling of fullness you experience after eating, as your blood glucose levels rise and the hormone leptin kicks in. So, what makes a food high in satiety? There’s a concept called ‘Dietary Induced Thermogenesis (TEF, Tissue Energy Flux)’, which is a measure of how full you feel after eating. It indicates how many calories are burned during the digestion process of the nutrients in food. 

Since there’s a limit to how much food our bodies can digest at one time, foods with a higher TEF value take longer to digest, and thus, are more likely to keep you feeling full for longer. Foods high in TEF can be divided into two main categories: those with a high protein content relative to calories, [1] and those high in dietary fiber. [2]

Foods Rich in Protein

Greek Yogurt

Greek yogurt is recognized as a high-protein food that can contribute to satiety. A 2016 review paper synthesizing various studies in Europe suggested that consuming yogurt containing live bacteria could have a positive effect on reducing the risk of metabolic syndrome. [4] However, it’s important to choose wisely, focusing on the nutritional content, as many commercially available Greek yogurts contain sugar, fructose, syrups, and fruit juice concentrates, along with various artificial additives.

Nuts

A handful of walnuts (about 30g) contains approximately 4.6g of protein, while 30g of almonds contains 7g of protein. [5] Nuts are often perceived as unhealthy due to their high fat content, but most contain unsaturated fatty acids, which can actually help lower cholesterol levels. However, given their high caloric content, it’s recommended to consume them in small quantities, no more than a handful a day. Utilizing pre-packaged, single-serving nuts like daily nuts can also be a convenient option.

Eggs

Eggs are an excellent source of protein that can provide a strong sense of satiety. They’re also incredibly versatile in cooking. Eggs are categorized into five sizes based on their weight, ranging from small (about 40g) to jumbo (around 70g). A medium-sized egg, which weighs about 50g, contains 6.7g of protein when boiled.

Fish

Fish is another food rich in protein and contains fats that can easily make you feel full even in small amounts. Plus, it’s loaded with omega-3 fatty acids, which offer various benefits such as reducing inflammation and improving heart health. According to one study, women who ate fish 1-2 times a week had a greater weight loss effect compared to those who didn’t. [6] For a healthier option, it’s recommended to steam or boil the fish instead of frying or cooking it in oil.

Foods Rich in Fiber

Apples

A medium-sized apple contains about 85kcal, making it a low-calorie yet satisfying fruit due to its high dietary fiber and water content. Additionally, apples are rich in pectin, which promotes the growth of beneficial gut bacteria, aids in preventing constipation, and provides various nutrients such as vitamin C.

Whole Grains

Whole grains, unlike refined grains, contain abundant dietary fiber and nutrients, offering numerous health benefits. According to a study conducted in 2007, daily consumption of whole grains can reduce abdominal fat and lower the risk of type 2 diabetes [7]. Switching from white rice or flour-based products to brown rice or whole grain bread can be a good starting point.

Berries

Berries such as strawberries, raspberries, and blueberries are rich in fiber and low in calories, allowing you to feel full without consuming too many calories. They are also excellent sources of vitamins and antioxidants. In a recent review paper published in 2020, while further research is needed, the immune-regulating and antioxidant activities of blueberries and blueberry extracts have been evaluated to potentially reduce the risk of various diseases. [8]

Green Vegetables, Orange Vegetables

Green vegetables such as spinach, kale, and broccoli are excellent choices for filling up with low calories and rich nutrients. They are great sources of essential vitamins and minerals, including vitamin C, vitamin K, and folate, which are crucial for overall health.

Orange vegetables like carrots, sweet potatoes, and pumpkins are typically rich in nutrients such as vitamin A, C, E, fiber, and antioxidants. They also tend to have a low glycemic index, meaning they cause a slow increase in blood sugar compared to high-carbohydrate foods. Additionally, the antioxidants found in orange vegetables, such as beta-carotene, are known to be associated with reducing the risk of cancer and heart disease.

Satiety can be influenced by factors such as water intake, meal timing, and overall food choices throughout the day. Therefore, it’s essential to make healthy choices all day long and ensure adequate water intake to promote satiety. While adding filling foods to your diet can aid in weight management, don’t forget that overall calorie intake and physical activity are also crucial factors!