hi this is Anita from Reluctant Low Carb
Life you know as part of Reluctant Low
Carb Life a lot of what we talk about is
we talk about our trifecta of health our
trifecta of health is basically about
eating foods that are fresh so that you
don't eat multi-processed foods and
studies have been showing that
allprocessed foods are not good for you
and can lead actually to weight gain
another one is about satiety eating
foods that help you feel full
longer and finally about
fitness today we're going to talk a
little bit about the second one in all
of this about the fullness aspect or
what's known as satiety and we're going
to talk about why is this important
what's the science behind it so first of
all what is satiety satiety is the uh
physiological and psychological response
that signals you to stop eating and um
delays the return of
hunger several factors including the
composition of your meals the nutrient
density of the food and hormonal
responses influence satiety
so there you know different things as to
the reasons why it does but it's
essentially you can see it as food that
will help you feel full longer i always
like to equate this if you've ever eaten
like a you know I have sometimes where
you go through let's say a McDonald's
and you eat their hamburger and their
French fries and you know you're just
starving when you go through and you eat
it and okay you feel good and then about
an hour or two later you're like I'm
really hungry again that did not fill me
up that is what it means of a lack of
satiety you know satiety really is about
eating foods that help you feel full for
a longer period of time so that you
won't you know you can see how this
would help you not be tempted to
overeat so some of the foods which do
well on what you call the satiety scale
the satiety scale is kind of similar to
a calorie scale where we look at a we
look at foods and we say how many
calories does the food have well satiety
is very similar that we look at the food
and we say how does this food help me
feel full longer it can be one food
that's high in protein that if the the
higher the protein the food has the more
you're going to be able to feel full
longer
you know protein would be things such as
you know Greek yogurt eggs things such
as meat you know especially fish and
other types of meat foods that's high in
fiber you know fiber slows down
digestion it stabilizes your blood sugar
level and it helps keep you full longer
you know good sources of fiber include
things like vegetables fruits whole
grains nuts seeds and beans can all help
you feel full longer
foods that with high water content and
volume to meals making them more you
know filling with extra calories water-
richch foods include things like soups
salads you know cucumbers tomatoes and
melons all things that have water in
them they can be uh low in energy
density you know energy dense foods can
be you know can they can be high in
calorie per gram or easier to overeat
while low energy or low density foods
provide bulk and satiety without
excessive calories they can include
things such as proteins whole grains
fruits and vegetables some of the foods
which do well on the satiety score would
be things like eggs and the the saggy
score in eggs is 60 so you know this is
a score which is one to 100 100 being
very high you know 60 being a little bit
over over the middle which is a pretty
good score oatmeal has 60 but then if
you look at beans they would have a on
average have a score of 57 with some
higher than others greek yogurt though
so you compare that let's talk about
Greek yogurt greek yogurt has a score of
89 so that means that that Greek yogurt
when you eat just plain Greek yogurt I'm
not talking about flavored Greek yogurt
or sugary Greek lo yogurt just very
plain Greek yogurt that you would have a
satiety score of 89 lean meats and fish
would have a satiety score between 74
and 80 84 depending upon which type of
meat it is fruits and vegetables can be
anywhere from 49 to 100 with things like
um spinach being extremely high you know
that's why you know a lot of times some
of the good weight loss recipes have
spinach because spinach has a very high
satiety
score so you can use you know satiety to
your advantage when you're looking to be
able to lose weight and you can use the
science of satiety for this
one way you can do this is to make
protein a priority protein is a great
source to be able to help you control
your hunger and to maintain your muscle
mass you whether it's animal protein or
other types of protein protein is a
great way so make protein a
priority increase your fiber intake
choose whole grains vegetables and you
know types of beans over refined carbs
to keep you feeling full
longer eat more whole unprocessed foods
processed foods are are are engineered
to be something that will make you makes
you want to eat more and more and more
of them but they are also very low in
fiber so they're not processed for high
satiety they're processed basically to
make you want to eat more that's why you
can sit down if you have a bag of a
large bag of potato chips and before you
know it you've eaten the whole bag
that's because those foods are
engineered and processed that way to be
able to make you want to crave and be
able to eat that whole bag before you
actually feel full and how many calories
have you eaten then choose high volume
low calorie foods you know soups salads
water rich foods to add bulk to the
meals without excessive calories avoid
liquid calories you know drinks like
sodas especially sugary sodas have a lot
of calories in them they don't give you
any satiety fruit juices provide little
satiety compared to the solid food be
mindful of meal timing eating at regular
intervals can prevent extreme hunger
which may lead to overeating and stay
hydrated drink water water can help you
curb you know your need for unnecessary
snacking one of the apps that we really
love if you are you know looking at
satiety and satiety as a way to be able
to look at your weight loss is the Hava
app now there's a free version of the
app and there's also a paid version i
have the paid version but I really like
the app because I find it so easy you
can take a photo of the food you're
eating it pretty much you know tells you
what it is you can correct if you need
to correct anything but you know pretty
much I would say 80 or 90% is correct it
tells you the calories and tells you
your satiety score so obviously if
you're eating a lot of sugar and sweets
the satiety score in those would be very
low if you're eating things you know
like meats or green leafy vegetables the
satiety score would be very high so the
idea is you want to be able to have a
score you know which would be probably
somewhere in the middle which will you
know which if you look on their app
they've got some like these yellow green
you know green zones you want to sort of
stay within the green zone that day if
you can and that means that you've been
eating foods that help you you know stay
stay full longer of higher
satiety the key to you know eating this
way is that by looking at foods that
have higher satiety can help you to be
able to curb your hunger and support
your goals without this constant battle
of cravings or or hunger that you can
look at the science of satiety to help
you to be able to maybe better plan your
meals or substitute some things in maybe
some of the food you like to make them
so they have higher satiety that it can
help you to be able to you know track
yourself towards a long-term weight loss
success which I think is one of the keys
in all of this like how can you how can
you on the long term have more of a
long-term weight loss success by looking
at the satiety in your foods You know at
Reluctant Low Carb Life we are great
advocates for satiety and for things
such as eating fresh foods and foods
that help you feel full longer we really
believe in this which we call the
trifecta of health to be able to help
you to do these three things and satiety
is one of those in eating foods that
help you feel full longer or give you
higher satiety if you'd like to be able
to uh check out more about this you can
read our blog on this which is called
the science of satiety how to stay
satisfied on a weight loss diet we hope
that you will enjoy this uh blog and we
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