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What is the satiating diet all about? Well, it is described as a diet that is a mix of the Mediterranean diet and the Keto diet. Researchers at the Canadian University, Université Laval, say they have developed a real lifestyle diet that satisfies and fills.
It’s called the “Satiating Diet” – they say it’s a hybrid of the Keto and Mediterranean diets. It helps you lose weight, promotes good health, and has no extreme requirements.
So, let’s learn a bit more about it and give you some healthy recipes and a meal plan so you can test this one out – it might be just what you need.
The Basics Of The Satiating Diet
As its name suggests, you might also have guessed that the satiating diet means eating foods that satisfy you and keep you feeling fuller for longer. And like the Keto and Mediterranean diets, this diet also includes lean proteins such as yogurt and fish, good fats, and high-fiber whole grains.
The diet plan also has the critical component capsaicin – it is the substance you find in spicy peppers that gives them that intense heat. The reason capsaicin has been added to the satiating diet is that it actually helps to curb the appetite and to rev up your metabolism.
This is what you will eat daily on the satiating diet
- Four servings of whole fruits and vegetables
- Five servings of high-fiber whole grains (each fiber portion must be at least 4 grams).
- You need to have lean protein in each of your meals. Meat can be poultry, meat, fish, eggs, dairy products, or tofu, nuts, seeds, and healthy plant fats
- You should have at least one legume meal per week
- Don’t forget to consume red peppers or hot peppers
Do you lose weight on this diet?
A study done on obese men proved that you do. Thirty-four obese men were asked to follow the satiating diet. They got 20–25% of their calories from protein, 45-50% came from carbs, 30-35% from fat – and they followed this diet for 16 weeks.
Another 35 obese men were to follow a standard diet consisting of 10–15% protein, 55-60% carbohydrates, and 30% fat. The standard diet was based on Canada’s national guidelines for healthy eating.
The men following the satiating diet lost more weight and body fat, reporting that they experienced greater feelings of fullness and satiety than the men who followed the standard diet.
Those on the satiating diet were much more able to stick to the diet, with only 8.6% not completing the diet. This compared to 44.1% of the men on the standard diet who did not complete the diet.
In what way is it similar to the Keto and Mediterranean diets?
You would be right in guessing that apart from eating the red peppers, which is something a bit different on the satiating diet, it is practically the same as the Mediterranean diet.
With its fruit and whole grains, it’s not really like the Keto diet. Nowadays, any diet you follow that allows for plenty of fat is labeled a Keto diet.
Actually, carbs comprise about 5% of your total daily calories on the Keto diet. You are ‘allowed’ on the Mediterranean diet around 30-35% fat.
The satiating diet slightly tweaks the other two macronutrients, curbing its carbs and upping the lean protein intake.
When all is said and done, the satiating diet is overall extremely balanced.
What is attractive is that it also doesn’t leave out any entire food groups.
People say it is a doable diet.
There isn’t any website yet about the satiating diet.
Those who know more about the satiating diet say that to follow it while there is no website, you should basically follow the Mediterranean diet, and you will find a lot of links for it online – that would be a good place to start.
Some foodie differences that make the satiating diet a hot number
Don’t forget to add the whole hot peppers or even dried pepper seasoning to your meals. You need to take advantage of this top ingredient of the satiating diet because it offers you appetite-suppressing benefits.
Also, check out your protein and carb intake to find a balance where you feel energized, but at the same time where you feel satisfied and filled up, and where you lose that hungry desire to want to eat.
Focus, also, on whole foods. These would be foods like quinoa and oats and omitting processed carbs such as crackers and pita bread. Opt for high-quality animal products. Make sure that your meat comes from grass-fed animals and free-range eggs.
As we said above, this diet plan doesn’t cut out any complete food groups, still allowing for weight loss. You need to eat plenty of vegetables and other fresh, whole foods because these are the staples of the satiating diet. One good thing about this diet, similarly to the Mediterranean Diet, is that it isn’t a fad diet.
It’s a way-of-living diet or eating plan that you stay on for a lifetime, making it your lifestyle way of eating. This gives dieters much hope of becoming healthy and losing weight.
The researchers of this diet wanted to find something that was healthy, not restrictive and filling – something to stay on for the long haul.
On this diet, they are just really recommending what the nutrition experts have been advocating for years: a combination of fat, protein, and fiber. This diet will satisfy someone much more than a meal that is high in refined carbohydrates.
Satiating Diet Food List
Let’s look at typical types of food dishes that you would eat on the satiating diet:
1. Vegetable soup
Broth-based Soups fill a person up big time because they are filled with volume, packed with all the rich fibers and not a whole host of calories. In fact, when you eat soup before a meal, you decrease your calorie intake by as much as 20%.
In the same way, as soups do, salads go a long way in helping you to feel full during the meal and for just such a few calories. For instance, studies show that when you eat a salad along with your pasta meal, you reduce your calorie intake by 11%.
Moreover, if you make your salad your starter course, you bump up your vegetable intake by 23%. But that doesn’t mean pouring a whole heap of salad dressing over your salad because then the calories start adding up quickly, taking away from the benefit of the mixture.
Be careful with the delicious toppings for salads like bacon, croutons, and cheese – see how the calories just start piling on?
We all know that apples have plenty of fiber in them. Just a medium apple has more than 4 grams of fiber, and you get fewer than 100 calories. That’s according to the US Department of Agriculture.
By adding three apples or pears to your diet daily, you can drop an average of 2 pounds in 10 weeks compared with those who ate equal amounts of fiber from other sources such as oat cookies with the same amount of calories.
4. Whole-grain bread
White and brown bread are at the totem pole of healthy lifestyle food choices. But whole-grain bread can be part of a weight-loss diet because of its heaps of fiber. According to the USDA, one slice of pure whole-wheat bread will offer you 3 grams of fiber compared to 1.2 grams in wheat bread. It’s the whole grains that provide the fiber.
Though labeled “wheat,” many bread products contain highly refined grains that don’t have much fiber, minerals, and vitamins. When reading ingredients labels, it is also important to assess the fiber content.
Go for steel-cut oats because they consist of whole oats and have much more fiber than the other varieties, like the instant oats. Oats are considered to be of the healthiest grains in the world and are gluten-free.
Not only is there fiber, but they have plenty of vitamins and minerals which have profound health and weight loss benefits like aiding in lowering your blood sugar levels and reducing your risk of heart disease.
6. Hot peppers
This spice is one of the special ingredients of the satiating diet. The compound in hot peppers, capsaicin, helps to regulate the appetite and facilitate weight loss.
Capsicum/capsaicin helps those who suffer from a loss of vitality and a sluggish condition. When taken internally, it is a powerful stimulant, promoting digestion and reducing flatulence. It also improves circulation and is even said to delay senility.
Poultry, meat, and fish are considered ideal sources of lean protein in the satiating diet. A 4oz piece of White fish, such as cod, will give you 20 grams of protein but only consist of 90 calories.
8. Egg whites
The researchers who created the satiating diet advise that those following the diet eat egg whites; egg whites can be eaten in unlimited quantities.
They recommend eating the yolk, say 3-4 times a week. The researchers don’t give their reasons why but the American Heart Association says that yolks offer you your dietary cholesterol and also provide you with a source of saturated fat.
Therefore, people with heart disease should limit the amount of egg yolk they eat. A large egg, just the white, will give you around 4 grams of protein, and that’s a whole lot for just the white of one egg!
9. Low-fat yogurt
Yogurt is listed on the satiating diet simply because it contains functional amounts of protein and also live and active bacteria so vital for the good health of the gut.
When you have a healthy gut environment, you play a role in regulating your appetite if you are inclined to be overweight or obese. But it also is excellent for overall health.
Just a half-cup of white beans will give you 6 grams of fiber and 8 grams of protein. All that for only 110 calories. When you eat just one serving of legumes such as lentils, beans, or dried peas a day, you can experience a pound of weight loss over six weeks compared with diets that don’t have beans in them.
The Satiating Diet is healthy, that’s for sure, and it keeps you fueled up and energized as well! How’s that for a diet that doesn’t make you feel ravenous as you wait eagerly for your next meal?