Nutrition researchers from Canada present a new approach to losing weight: The “satiating diet” is said to be easier to implement than calorie counting or keto and more promising in the long run.
The most common way to lose weight is to count calories and cut back. Although this principle often works in the short term, it rarely leads to long-term success. In the long run, suppressing the feeling of hunger is simply too frustrating.
No wonder the ketogenic diet is becoming increasingly popular. It stands for a lot of protein, healthy fats, and the renunciation of carbohydrates. The only thing is that it allows for little variation in food choices. This can also quickly tire and lead to the discontinuation of the diet.
The “Satiating Diet” is now supposed to be a form of diet that has no negative side effects and also improves overall health.
What is this “Satiating Diet” reported by Scientific American all about?
Full, satisfied, and still losing weight?
A team at Université Laval in Quebec City, Canada, set out on an experiment:
Suppose you could eat until you were full, but only from foods that actually satisfied you – what effect would that have on the human body?
The concept was tested on 34 overweight men, while a control group had to adhere strictly to the recommended food quantities of the Canadian national guidelines for healthy eating.
For the men to test the high-saturation diet method, the researchers selected foods high in protein (e.g., fish) and high in fiber (e.g., whole grains), as well as plenty of fruits and vegetables with healthy fats such as avocado.
Dairy products such as yogurt were also among the foods provided, as well as jalapenos and peppers, which contain capsaicin, a substance responsible for spiciness.
All of the selected foods have the property of curbing appetite. They also have positive effects on health, such as improving blood pressure and fueling fat burning.
Slimmer and healthier through satiating
Within 16 weeks, the subjects were able to significantly reduce their weight and body fat percentage and complained of no hunger pangs compared to the men who followed the standard diet.
They also found it easier to stick with the high-saturation diet: Only 8.6 percent gave up on the diet within 16 weeks, while 44.1 percent of the men assigned to the standard diet stopped their diet early.
The promising results make the researchers optimistic that it is indeed possible to combine key health-promoting foods into a diet that satiates and regulates weight along the way.
Although more supporting studies are now pending, it’s already safe to say that the “satiating diet” is a smart way to eat for your health – whether you’re planning to lose weight or want to keep the number on the scale.