There are so many different diets out there, from Carnivore to vegan, from intermittent fasting to keto, the most important factor lies in satiety. Satiety often gets lost amid the latest trend, or the latest ‘can eat/can’t eat trend’. Satiety refers to the feeling of fullness and satisfaction that comes AFTER eating, signalling to the body that it has had enough fuel. Unfortunately, many popular diet plans overlook this, leaving people feeling hungry and prone to overeating. By being mindful on satiety, we can feel confident in more effective, sustainable, and enjoy our latest diet plan.
Understanding Satiety
Satiety is the body’s natural way of telling us to stop eating. It helps us regulate food intake, ensuring that we consume enough energy to meet our needs without going overboard. Satiety is influenced by hormones, the types of foods we eat, and even the rate at which we consume our meals.
The process starts in the stomach and intestines, where stretch receptors sense the volume of food being eaten. As digestion progresses, hormones like ghrelin (which stimulates hunger) and leptin (which signals satiety) are released in response to nutrient absorption. These hormones communicate with the brain to either promote or suppress further eating. The more effectively these signals are balanced, the better we can regulate our appetite and avoid overconsumption.
Why Satiety is Overlooked in the latest Diet Plans
Many diet plans focus on calorie restriction or manipulating macronutrient ratios—without always considering how these factors impact feelings of fullness. Low-fat diets, for instance, may cut out essential fats that contribute to prolonged satiety. Similarly, low-carbohydrate diets might limit foods like whole grains and fruits with skins, which provide fibre, an important component for promoting fullness.
With regards to weight loss, some plans promote meal plans that are so low in calories that they leave people constantly hungry. When hunger is ignored or mismanaged, the likelihood of binge-eating or abandoning the diet altogether often increases eventually. Additionally, certain “quick fix” or highly restrictive diets can ignore the importance of a balanced nutrient intake, further undermining the satiety signals the body naturally sends.
Without being mindful around satiety, people often find themselves on a rollercoaster of cravings, low energy, and mood swings—factors that make sticking to any diet plan far more difficult than it needs to be.
Satiety and Nutrient Density
Satiety in a diet plan lies not in cutting calories but in enhancing nutrient density. Foods that are rich in essential nutrients—such as fibre, protein, and healthy fats—tend to keep us feeling full for longer, while low-nutrient foods (like processed snacks) can leave us feeling hungry again soon after eating.
Fibre
Dietary fibre, found primarily in fruits, vegetables, legumes, and whole grains, is important in promoting satiety. Fibre adds bulk to our meals without adding too many calories, which can help stretch the stomach and signal fullness. It also slows down digestion, leading to a more gradual release of energy into the bloodstream, preventing spikes and crashes in blood sugar levels.
Studies have shown that high-fibre meals can reduce overall calorie intake by promoting feelings of fullness and reducing hunger between meals. Soluble fibre, in particular, forms a gel-like substance in the gut, which can further support satiety and help with weight management.
Protein
Protein is a satiating macronutrient (carbohydrates, fats, and proteins). Research suggests that high-protein meals increase levels of satiety hormones while reducing levels of ghrelin, making it easier to stay full for longer periods. This is one reason why diets higher in protein—such as those that include meats, eggs, and plant-based protein sources—can be more effective in promoting weight loss and muscle maintenance.
For instance, breakfast is a great time to introduce protein into the diet. Eggs or Greek yogurt have shown to reduce hunger and calorie intake later in the day compared to a carb-heavy breakfast like cereal or toast.
Fats are good
Fats are good (unsaturated), plus they are great for satiety. Unlike carbohydrates, fats take longer to digest, keeping the stomach fuller for longer. Additionally, fats trigger the release of cholecystokinin (CCK), a hormone that signals to the brain that we are full. Including sources of healthy fats, such as avocados, nuts, seeds, and raw extra virgin olive oil, can improve the feeling of satiety after meals.
However, some fats are not so good. Trans fats and excessive saturated fats, often found in processed foods, may not have the same satiating effects as unsaturated fats found in whole foods. So, let’s focus on incorporating healthy fats and omegas into your meals, rather than eliminating fats entirely.
Meal Timing and Mindful Eating
Timing and the way we eat can also influence satiety. Many diet plans focus solely on what to eat but neglect the importance of how and when to eat. Mindful eating practices and proper meal timing are important too. Are you enjoying what you are eating? It is perfectly possible to diet, feel satiety with foods you enjoy.
Eat Slowly, give your body time to release those signals
I think too many people rush through meals without paying attention to how much they are eating. However, it takes about 20 minutes for the brain to register fullness. When we eat quickly, we are more likely to overeat because we haven’t given our body enough time to send those satiety signals. By slowing down and savouring each bite, we can recognise fullness and prevent overeating.
6 High Satiety foods
- Grass-fed beef
- Chicken
- Eggs
- Peanut butter
- Berries
- Greek yogurt
Conclusion
Satiety is the body’s way of keeping us balanced and nourished, a concept we must remember in these modern diet plans. Be mindful on satiety and remember that we do not need to feel starving through a diet plan, if weight loss is the focus. Instead focusing on nutrient-dense foods that promote fullness—such as fibre, protein, and healthy fats.
Satiety is not only more effective for weight management but also promote a healthier, more positive relationship with food.
