Enter the satiating diet.
The keto diet. Intermittent fasting. Are restrictive diets really the only way to find your healthy weight?
It’s based on eating healthy, filling foods like fruits and vegetables, whole grains and lean proteins. The hope is that you feel satisfied and energized and your appetite is controlled, ultimately leading to long-term weight loss sans the highly restrictive lifestyle countless other diets cause.
Examples of satiating foods include fish, eggs, broccoli, berries, nuts, Greek yogurt and hummus.
Researchers in Canada conducted a study to examine what they developed and coined the “highly satiating diet”, composed of foods that decrease hunger, lower body fat and blood sugar, improve blood pressure and increase metabolism. About half of the study participants were put on the satiating diet, consuming between 20-25% protein, and the other half ate a more standard diet of 10-15% protein. Those on the satiating diet lost more weight and felt fuller than their counterparts.
What’s also notable: Nearly half of the “standard” diet followers fell off the wagon, while only about 8% of those following the satiating diet did.
Dr. Amy Arialis, a family medicine physician with Advocate Medical Group, finds the satiating diet to be interesting, pointing out that it appears to allow people more choices.
“Many people struggle with diets that eliminate entire food groups such as the ketogenic diet or very low-carb diets. It can be isolating and difficult for people trying to lose weight and be healthier on restrictive diets – especially when dining out or eating with others,” she says.
Dr. Arialis says since the satiating diet allows more options and high fiber, complex carbohydrates, which promote digestive and cardiovascular health, this may be a good alternative for patients with heart disease and cholesterol who are wary of a high-fat diet.
“I do think this diet is a good choice. I tend to favor diets or eating habits that foster eating a variety of foods from all food groups. The satiating diet seems like a great long-term dietary trend,” she says.
She cautions, though, that when it comes to what works, not one of us is the same.
“I believe it’s essential to find healthy dietary habits that work for each individual. Find food you like to eat that fills you up and keeps you healthy,” she says.
Always remember to speak with your physician before following a specific eating plan.