{"id":14056,"date":"2019-06-27T21:47:35","date_gmt":"2019-06-27T21:47:35","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=14056"},"modified":"2022-06-02T19:42:54","modified_gmt":"2022-06-02T19:42:54","slug":"satiating-diet","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/satiating-diet\/","title":{"rendered":"Is the Satiating Diet the Key to Healthy Weight Loss?"},"content":{"rendered":"Fad diets come and go\u2014and most often, it&#8217;s for the best. (We&#8217;re looking at you, <a href=\"https:\/\/www.humnutrition.com\/blog\/7-extreme-diets-rated\/\">Master Cleanse<\/a>!) But thankfully, there&#8217;s been a recent influx of popular diets that focus on nutrition\u2014rather than restriction\u2014for <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">weight loss<\/a>. One of the newest on the scene is the satiating diet.\n\nStave off <a href=\"https:\/\/www.humnutrition.com\/blog\/hangry\/\">hanger<\/a> while still eating some of my favorite foods? I had to see what this one&#8217;s all about.\n<h2>What is the satiating diet?<\/h2>\nTrue to its name, the satiating diet focuses on healthy food groups that promote feelings of fullness.\n\nFurthermore, the key foods also have properties that can help:\n<ul>\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/supplement-to-reduce-cravings\/\" target=\"_blank\" rel=\"noopener\">boost metabolism<\/a><\/li>\n \t<li>reduce body fat<\/li>\n \t<li>lower blood sugar.<\/li>\n<\/ul>\nThink water-packed fruits and veggies, lean <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a>, whole-grain <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a>, and healthy plant-based fats. There&#8217;s also one secret sauce that spices things up in the equation: hot peppers. (Double pun very much intended.)\n\nThe satiating diet plan has been compared to both the <a href=\"https:\/\/www.humnutrition.com\/blog\/what-is-the-mediterranean-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mediterranean diet<\/a> and keto diet.\n\nFirst, the Mediterranean diet incorporates the same percentage of <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a>. However, the satiating diet ups lean protein while reducing carbs.\n\nNext, while the keto diet also champions fatty foods, they don&#8217;t necessarily have to be &#8220;healthy&#8221; 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.\n<h2>research behind the satiating diet<\/h2>\nResearchers at Laval University in Quebec conducted a\u00a0study in 2017 that <a href=\"https:\/\/www.cambridge.org\/core\/services\/aop-cambridge-core\/content\/view\/BF0F73E067F56AE29166B591016E3D92\/S0007114517002549a.pdf\/impact_of_a_nonrestrictive_satiating_diet_on_anthropometrics_satiety_responsiveness_and_eating_behaviour_traits_in_obese_men_displaying_a_high_or_a_low_satiety_phenotype.pdf\" target=\"_blank\" rel=\"noopener\">tracked weight loss and feelings of fullness<\/a> in significantly overweight men.\n\nThe first group followed the satiating diet. The meal breakdown includes:\n<ul>\n \t<li>20 to 25 percent of calories from protein<\/li>\n \t<li>30 to 35 percent from fat (aka lipids)<\/li>\n \t<li>45 to 50 percent from carbs<\/li>\n<\/ul>\nMeanwhile, the second group followed a diet modeled on Canada&#8217;s standards for healthy eating. Those meal portions included:\n<ul>\n \t<li>10 to 15 percent of calories from protein<\/li>\n \t<li>30 percent from fat<\/li>\n \t<li>55 to 60 percent from carbs<\/li>\n<\/ul>\nThe researchers measured results after 16 weeks. Participants in the first group boasted:\n<ul>\n \t<li>greater weight loss<\/li>\n \t<li>decreased fat mass<\/li>\n \t<li>higher satiety<\/li>\n \t<li>better adherence to their regimen.<\/li>\n<\/ul>\nWhile the first two benefits are great for losing inches, the latter two are crucial for promoting <a href=\"https:\/\/www.humnutrition.com\/blog\/best-way-to-lose-weight-fats-carbs\/\">healthy, sustainable weight loss<\/a>.\n<h2>Satiating diet food list<\/h2>\nYour satiating diet menu plan must include the foods and daily portions outlined below.\n\nHere&#8217;s why they&#8217;re important and how they&#8217;ll help you successfully lose weight.\n\n<img data-dominant-color=\"87753a\" data-has-transparency=\"false\" style=\"--dominant-color: #87753a;\" decoding=\"async\" class=\"aligncenter wp-image-14088 size-medium not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2019\/06\/Fruits-and-Veggies-Satiating-Diet-The-Wellnest-by-HUM-Nutrition-770x513.jpg\" alt=\"Table full of colorful fruits and veggies, which you should eat on the satiating diet to lose weight\" width=\"770\" height=\"513\" \/>\n<h3>Whole fruits and veggies: 4+ servings each<\/h3>\nThe merits of enriching your diet with fruits and veggies are endless.\n\nFirst, of course, you get a healthy dose of key vitamins, minerals, and antioxidants. Next, <a href=\"https:\/\/www.humnutrition.com\/blog\/30-plants-per-week\/\">eating a variety of plants<\/a> promotes gut diversity, which <a href=\"https:\/\/health.ucsd.edu\/news\/releases\/Pages\/2018-05-15-big-data-from-worlds-largest-citizen-science-microbiome-project-serves-food-for-thought.aspx\">supports your microbiome<\/a> for optimal health.\n\nAs far as <a href=\"https:\/\/healthmatch.io\/weight-management#overview\" target=\"_blank\" rel=\"noopener\">weight loss<\/a> goes, a 2004 study found that middle-aged women who maximized their fruit and veggie intake the most had a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15467774\" target=\"_blank\" rel=\"noopener\">28 percent lower chance<\/a> of major weight gain. Then, in terms of body fat, studies suggest that people who follow <a href=\"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-for-beginners\/\">plant-based diets<\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5466943\/\" target=\"_blank\" rel=\"noopener\">benefit from lower BMIs<\/a> (body mass index).\n\n<img data-dominant-color=\"dca281\" data-has-transparency=\"false\" style=\"--dominant-color: #dca281;\" decoding=\"async\" class=\"aligncenter wp-image-14089 size-medium not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2019\/06\/Lean-Protein-Satiating-Diet-The-Wellnest-by-HUM-Nutrition-770x501.jpg\" alt=\"sources of lean protein on a wooden table, including chicken, fish, and eggs\" width=\"770\" height=\"501\" \/>\n<h3>Lean protein: 4 servings<\/h3>\nThe satiating diet advises that each meal should include lean protein. If you can&#8217;t meet the four-serving quota in your meals, it can carry over to snacks.\n\nHealthy protein sources include:\n<ul>\n \t<li>fish<\/li>\n \t<li>eggs<\/li>\n \t<li>tofu<\/li>\n \t<li>lean poultry + meat.<\/li>\n<\/ul>\n<a href=\"https:\/\/www.humnutrition.com\/blog\/dairy-and-acne\/\">Dairy<\/a> is also allowed under the satiating diet plan. Just be sure that the fat content is below:\n<ul>\n \t<li>two percent for yogurt<\/li>\n \t<li>one percent for milk<\/li>\n \t<li>20 percent for cheese<\/li>\n<\/ul>\nHigher-protein diets impressively <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25926512\" target=\"_blank\" rel=\"noopener\">cover every benefit<\/a> of the satiating diet. In fact, a 2015 review confirmed that higher-protein diets support:\n<ul>\n \t<li>weight loss<\/li>\n \t<li>body mass loss<\/li>\n \t<li>a smaller waist size<\/li>\n<\/ul>\nEven further, higher protein intake amounts to greater levels of fullness and elevated satiety hormones.\n\n<img data-dominant-color=\"8e7866\" data-has-transparency=\"false\" style=\"--dominant-color: #8e7866;\" decoding=\"async\" class=\"aligncenter wp-image-14090 size-medium not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2019\/06\/High-Fiber-Whole-Grains-The-Wellnest-by-HUM-Nutrition-770x513.jpg\" alt=\"Table setting of high-fiber whole grains, including bread, seeds, and pasta\" width=\"770\" height=\"513\" \/>\n<h3>High-fiber whole grains: 5 servings<\/h3>\nThe satiating diet prizes whole grains that have at least four grams of fiber per serving.\n\nIt should come as great news to <a href=\"https:\/\/www.humnutrition.com\/blog\/whole-grains-weight-loss\/\">carb lovers<\/a>, 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.\n\nOne 2019 study found that diets rich in whole grains can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29097438\" target=\"_blank\" rel=\"noopener\">reduce body weight<\/a> as well as low-grade <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">inflammation<\/a>. Another 2017 study found that substituting refined grains for whole grains <a href=\"https:\/\/now.tufts.edu\/news-releases\/new-study-suggests-eating-whole-grains-increases-metabolism-and-calorie-loss\" target=\"_blank\" rel=\"noopener\">induces calorie loss and speeds up metabolism<\/a>.\n\n<img data-dominant-color=\"c0ab8f\" data-has-transparency=\"false\" style=\"--dominant-color: #c0ab8f;\" decoding=\"async\" class=\"aligncenter wp-image-14091 size-medium not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2019\/06\/Healthy-Fats-Satiating-Diet-The-Wellnest-by-HUM-Nutrition-770x510.jpg\" alt=\"Salmon, avocado, nuts, and other sources of healthy fat to eat on a satiating diet\" width=\"770\" height=\"510\" \/>\n<h3>Plant-based and healthy fats: in moderation\/from other food groups<\/h3>\nHealthy 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).\n\nMUFA food choices include:\n<ul>\n \t<li>nuts<\/li>\n \t<li>avocados<\/li>\n \t<li>olive oil<\/li>\n<\/ul>\nPUFA selections include:\n<ul>\n \t<li>fish (salmon, albacore tuna, trout)<\/li>\n \t<li>walnuts<\/li>\n \t<li>flaxseed oil<\/li>\n<\/ul>\nThe satiating diet plan advises against trans fats, hydrogenated fats, and saturated fatty acids. These include standard diet don&#8217;ts such as fast food, margarine, and high-fat meat and dairy.\n\nOne 2015 study found that a high-MUFA diet <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4653532\/\" target=\"_blank\" rel=\"noopener\">positively influenced weight loss<\/a> and body composition in significantly overweight women. Additionally, a 2017 study confirmed that <a href=\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\">omega-3<\/a> PUFAs can help <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6140086\/\" target=\"_blank\" rel=\"noopener\">shed unhealthy excess pounds<\/a>.\n\n<img data-dominant-color=\"6b5743\" data-has-transparency=\"false\" style=\"--dominant-color: #6b5743;\" decoding=\"async\" class=\"aligncenter wp-image-14092 size-medium not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2019\/06\/Legumes-Satiating-Diet-The-Wellnest-by-HUM-Nutrition-770x513.jpg\" alt=\"Variety of legumes on a table - good to eat once weekly on the satiating diet\" width=\"770\" height=\"513\" \/>\n<h3>Legumes: 1 meal weekly<\/h3>\nAnother staple of the satiating diet is one legume-based meal per week. Legumes include varieties of lentils, beans, and peas.\n\nThis category of satiating foods does double duty, as most legumes are rich in both <a href=\"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-myths\/\" target=\"_blank\" rel=\"noopener\">plant-based protein<\/a> and fiber. A 2008 review confirmed that when paired with whole grains, legumes can help <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18366531\" target=\"_blank\" rel=\"noopener\">mitigate weight gain<\/a>.\n\nGet your weekly fix by eating hummus with a whole-wheat pita or making good, old-fashioned beans with brown rice.\n\n<img data-dominant-color=\"754d46\" data-has-transparency=\"false\" style=\"--dominant-color: #754d46;\" decoding=\"async\" class=\"aligncenter wp-image-14093 size-medium not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2019\/06\/Hot-Peppers-Satiating-Diet-The-Wellnest-by-HUM-Nutrition-770x513.jpg\" alt=\"Hot peppers and spices with capsaicin, which can stimulate weight loss on the satiating diet\" width=\"770\" height=\"513\" \/>\n<h3>hot peppers: AS much as you can handle<\/h3>\nFinally, here comes the hot take. (Pardon the pun once more.)\n\nThe inclusion of hot peppers and spicy sauces may come as a surprising element of the satiating diet plan. However, research shows that capsaicin\u2014the active substance in hot peppers\u2014<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27899046\" target=\"_blank\" rel=\"noopener\">facilitates weight loss<\/a>. Meanwhile, another study found that eating hot red pepper helps <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10743483\" target=\"_blank\" rel=\"noopener\">decrease appetite<\/a>.\n\nUnfortunately for those with more mild palates, bell peppers don&#8217;t make the cut. But I for one will confidently continue to spice up my life with pickled jalape\u00f1os, chipotle salsa, and Sriracha galore.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/62\/counter-cravings\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/3330c8c0-7ede-11f0-a0ef-c10dbf4f15a4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Counter Cravings\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.2\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t411 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Counter Cravings<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\thelps reduce cravings + boost metabolism\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$50<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fad diets come and go\u2014and most often, it&#8217;s for the best. (We&#8217;re looking at you, Master Cleanse!) But thankfully, there&#8217;s been a recent influx of popular diets that focus on nutrition\u2014rather than restriction\u2014for weight loss. One of the newest on the scene is the satiating diet. Stave off hanger while still eating some of my [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":14098,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,814],"tags":[867,878,926,628,212],"coauthors":[21958],"class_list":["post-14056","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-weight","tag-diets","tag-fiber","tag-metabolism","tag-protein","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is the Satiating Diet the Key to Healthy Weight Loss? | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"The satiating diet has the potential promote weight loss while feeling full. Here&#039;s what the diet trend of satiating foods is all about.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/satiating-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is the Satiating Diet the Key to Healthy Weight Loss?\" \/>\n<meta property=\"og:description\" content=\"The satiating diet has the potential promote weight loss while feeling full. 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