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What You Need to Know About the Satiating DietAre you struggling to find a diet that can help you lose weight while still getting enough to eat? Finding that “right” eating plan can be incredibly difficult, what with the dozens of diets floating around the internet today. One potentially beneficial diet is called the “Satiating Diet”, an eating plan that encourages you to eat enough of all the right foods. Below, we’ll break it down to help you know whether or not it’s the right diet for you…
What is the Satiating Diet?This diet, originating in the Université Laval in Canada, takes the best of both keto and Mediterranean diets and brings them together in one effective eating plan. The whole concept of the diet is to eat foods that increase feelings of satiety and fullness. The focus is on those fullness-inducing foods, eating just enough of them that you walk away from your meals feeling satisfied without stuffing yourself or overeating.
What sort of foods?The Satiating Diet consists of the basic food groups: five servings of high-fiber whole grains, four servings of fruits and veggies, a serving of lean protein in every meal, healthy fats like nuts and seeds and avocadoes, and one weekly meal consisting of legumes. In addition, the diet recommends the consumption of hot peppers, which contain capsaicin, the natural spice chemical that speeds up your metabolism and increases your internal body temperature. Foods like yogurt, fish, high-fiber whole grains, and peanut butter all help to keep you feeling satiated and full without overdoing it on the calories.
How does it help with weight loss?
While the diet hasn’t been widespread enough to see serious results, the university did conduct a study into the diet’s effectiveness. Of the 34 obese men following the diet plan for 16 weeks, the results were visible: those following the Satiating Diet lost more body fat, lost more weight, experienced better feelings of satiety, and were more likely to stick with the diet after the 16-week period.
The benefits of the Satiating DietObviously, the primary benefit of this diet is the fact that you can eat all the regular food groups: fruits, veggies, nuts, seeds, whole grains, fats, and proteins. You’re eating them in “healthy” amounts—managed portions—so it’s much harder to overload on calories. And, because you’re eating a higher-fat diet, you’ll find you not only fill up faster, but you’re far less hungry between meals. It curbs your carb intake slightly, raises your daily intake of fiber, and ensures you get all the protein your body needs. Simply put, it’s as balanced as it gets!
The downsides of the Satiating DietThe main downside at the moment is that the diet is so new there is little to no resources available on the topic. You can find a few articles about the study itself, but otherwise, there’s nothing more to give you information on how to follow it correctly. The good news is that it’s such a simple diet that you don’t need much more. Follow the Mediterranean Diet, then add in some hot peppers to infuse your diet with capsaicin, and adjust your diet to reduce carbs and increase your consumption of fats and lean protein. Do that, and you’re ready for the diet!
Give it a Try!As with any diet, the proof is always in the pudding. Give it a few weeks to see how you feel, and how it affects your daily life. You might not see results right away, but over time, you’ll definitely see the weight loss you want thanks to the balanced, healthy diet!