Is the Satiating Diet the Key to Healthy Weight Loss?

Fad diets come and go—and most often, it’s for the best. (We’re looking at you, Master Cleanse!) But thankfully, there’s been a recent influx of popular diets that focus on nutrition—rather than restriction—for weight loss. One of the newest on the scene is the satiating diet. Stave off hanger while still eating some of my favorite foods? I had to see what this one’s all about.

What is the satiating diet?

True to its name, the satiating diet focuses on healthy food groups that promote feelings of fullness. Furthermore, the key foods also have properties that can help:

• boost metabolism
• reduce body fat
• lower blood sugar.

Think water-packed fruits and veggies, lean protein, whole-grain fiber, and healthy plant-based fats. There’s also one secret sauce that spices things up in the equation: hot peppers. (Double pun very much intended.) The satiating diet plan has been compared to both the Mediterranean diet and keto diet. First, the Mediterranean diet incorporates the same percentage of healthy fats. However, the satiating diet ups lean protein while reducing carbs. Next, while the keto diet also champions fatty foods, they don’t necessarily have to be “healthy” and plant-based. (High-fat cheese, pork, butter, and cream all get the green light.) Furthermore, the keto diet highly restricts carb intake, whereas carbs amount to nearly half of a satiating diet meal.

research behind the satiating diet

Researchers at Laval University in Quebec conducted a study in 2017 that tracked weight loss and feelings of fullness in significantly overweight men. The first group followed the satiating diet. The meal breakdown includes:

• 20 to 25 percent of calories from protein
• 30 to 35 percent from fat (aka lipids)
• 45 to 50 percent from carbs

Meanwhile, the second group followed a diet modeled on Canada’s standards for healthy eating. Those meal portions included:

• 10 to 15 percent of calories from protein
• 30 percent from fat
• 55 to 60 percent from carbs

The researchers measured results after 16 weeks. Participants in the first group boasted:

• greater weight loss
• decreased fat mass
• higher satiety
• better adherence to their regimen.

While the first two benefits are great for losing inches, the latter two are crucial for promoting healthy, sustainable weight loss.

Satiating diet food list

Your satiating diet menu plan must include the foods and daily portions outlined below. Here’s why they’re important and how they’ll help you successfully lose weight.

Whole fruits and veggies: 4+ servings each

The merits of enriching your diet with fruits and veggies are endless. First, of course, you get a healthy dose of key vitamins, minerals, and antioxidants. Next, eating a variety of plants promotes gut diversity, which supports your microbiome for optimal health. As far as weight loss goes, a 2004 study found that middle-aged women who maximized their fruit and veggie intake the most had a 28 percent lower chance of major weight gain. Then, in terms of body fat, studies suggest that people who follow plant-based diets benefit from lower BMIs (body mass index).

Lean protein: 4 servings

The satiating diet advises that each meal should include lean protein. If you can’t meet the four-serving quota in your meals, it can carry over to snacks. Healthy protein sources include:

• fish
• eggs
• tofu
• lean poultry + meat.

Dairy is also allowed under the satiating diet plan. Just be sure that the fat content is below:

• two percent for yogurt
• one percent for milk
• 20 percent for cheese

Higher-protein diets impressively cover every benefit of the satiating diet. In fact, a 2015 review confirmed that higher-protein diets support:

• weight loss
• body mass loss
• a smaller waist size

Even further, higher protein intake amounts to greater levels of fullness and elevated satiety hormones.

High-fiber whole grains: 5 servings

The satiating diet prizes whole grains that have at least four grams of fiber per serving. It should come as great news to carb lovers, as whole-grain bread and whole-wheat pasta are approved satiating foods on this diet plan. Other high-fiber, whole-grain sources include oatmeal and brown rice. The best of the bunch, however, is chia seeds, with a whopping 5.5 grams of fiber per tablespoon. One 2019 study found that diets rich in whole grains can reduce body weight as well as low-grade inflammation. Another 2017 study found that substituting refined grains for whole grains induces calorie loss and speeds up metabolism.

Plant-based and healthy fats: in moderation/from other food groups

Healthy fats are among the most satiating foods of any diet. As far as healthy fats go, aim for monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). MUFA food choices include:

• nuts
• avocados
• olive oil

PUFA selections include:

• fish (salmon, albacore tuna, trout)
• walnuts
• flaxseed oil

The satiating diet plan advises against trans fats, hydrogenated fats, and saturated fatty acids. These include standard diet don’ts such as fast food, margarine, and high-fat meat and dairy. One 2015 study found that a high-MUFA diet positively influenced weight loss and body composition in significantly overweight women. Additionally, a 2017 study confirmed that omega-3 PUFAs can help shed unhealthy excess pounds.

Legumes: 1 meal weekly

Another staple of the satiating diet is one legume-based meal per week. Legumes include varieties of lentils, beans, and peas. This category of satiating foods does double duty, as most legumes are rich in both plant-based protein and fiber. A 2008 review confirmed that when paired with whole grains, legumes can help mitigate weight gain. Get your weekly fix by eating hummus with a whole-wheat pita or making good, old-fashioned beans with brown rice.

hot peppers: AS much as you can handle

Finally, here comes the hot take. (Pardon the pun once more.) The inclusion of hot peppers and spicy sauces may come as a surprising element of the satiating diet plan. However, research shows that capsaicin—the active substance in hot peppers—facilitates weight loss. Meanwhile, another study found that eating hot red pepper helps decrease appetite. Unfortunately for those with more mild palates, bell peppers don’t make the cut. But I for one will confidently continue to spice up my life with pickled jalapeños, chipotle salsa, and Sriracha galore.