In my post about Intuitive Eating I mentioned that I would later return to the topic of fullness versus satiety. That’s what I’m doing today!
Before I begin, I feel like it’s necessary to explain what satiety is. Simply put, satiety, or being satiated, is the feeling of being satisfied after eating. “Satisfied”, meaning that you don’t feel the need to eat anymore and are fulfilled by what you just ate. After a meal, it is ideal to feel both full and satisfied because that is what will prevent unnecessary cravings later on. A meal without satiety is feeling like something is just missing, which can then lead to you searching for that satisfactory feeling by consuming excess calories.
Some people may be thinking “isn’t what you described just known as fullness?”, and that’s a huge misconception. Fullness is the signal from your brain telling your body that you should stop eating. However, if a meal is not satiating, there is a high possibility that you’ll continue eating after this fullness has appeared. Picture it like this- you are eating a sandwich at a restaurant and after you finish the first half, you can feel the signals of fullness in your body, such as your stomach stretching. However, you’re not ready to be done eating yet, so you continue to eat on until you’re absolutely stuffed. There’s a chance that your meal was not satiating, which explains why you were not ready to be done eating, despite the physical signs of fullness.
Back when I didn’t know much about nutrition, I tried cutting fat out of my diet as much as possible. I thought that eating fat would make me…fat. I know now that there is not one specific food that makes people gain weight. Everything in moderation, right people?! Recent research has actually shown that including fats as part of a well-balanced diet can aid in increasing satiety after a meal. While fats aren’t the magic answer to providing a feeling of satisfaction, they can be a great addition to boost satiety, especially when paired with fiber and protein sources. So what are some examples of these?
– A fried egg sandwich: If you’re eating 2-3 eggs/day max, then including the yolk is super important to boost satiety levels. That yolk fat is satisfying, especially when paired with the protein of the egg whites and the fiber from the whole wheat toast.
– Apple with peanut butter- If I could write a love song to peanut butter, I would. The fat and protein from peanut butter along with the fiber from an apple is a perfect combination for a satiety-inducing snack. That being said, make sure you’re not going overboard and eating 500 calories worth of peanut butter. Try sticking to around 2 tablespoons!
– Toast topped with avocado and mozzarella cheese- The good ole’ avocado toast is a classic. The avocado fat and fiber paired with protein in the mozzarella is delicious and satisfying. Now you have an excuse to order it the next time you brunch. You’re welcome.
While this tip isn’t as ~sciencey~, it’s something I’ve learned in my 20 years here on this earth. Eating foods that you like is satisfying in itself. Back when I was in my crazy “health” craze, I would eat things for dinner like baby carrots and a side salad with like, two drops of dressing. Ew. After I was done eating, I felt very unfulfilled. Now when I want to make dinner, of course I consider what’s healthy, but I also make sure to choose something that I enjoy eating. After all, how do you expect to feel satisfied after eating if you can’t stand the taste of your rice cake?
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