The satiating diet is mainly based on foods that promote feelings of fullness and satisfaction. It doesn’t cut out any food group but has the potential to help you lose weight. Although choosing foods that are satisfying is an essential part of healthy eating, the most significant highlight of this diet is primarily focused on weight and appearance rather than health.
A satiating diet is a reasonable approach to sustainable and safe weight loss that promotes whole foods, which are satiating and healthy. In essence, you’ll have the liberty to pick healthy foods, which promote feelings of satisfaction and fullness. Canadian researchers who advocate for an eating plan high in fiber like whole grains and high in protein like fish, along with numerous vegetables and fruits, inspire this eating plan.
A satiating diet is inspired by the keto and Mediterranean diet, which encourages you to consume healthy fats in small quantities and consume more lean proteins, whole grains, vegetables, and fresh fruits. Also, it includes healthy fats, chilli powder and recommends eating specific dairy products such as yogurt. A satiating diet is described as a mix of the Mediterranean and keto diets.
What Can You Eat?
If you choose to follow this diet, then you should primarily focus on what you eat, but you don’t have to pay much attention to what you should remove from your eating plan. However, there are some basic rules to help plan your meals.
The satiating diet is made of whole foods, which studies show play a significant role in improving satiety and/or reduces appetite. This includes fiber-rich, lean proteins as well as healthy fat foods, utilizing the macronutrient breakdown below.
- 45% – 50% carbs
- 30% to 35% fat
- 20% – 25% protein
Satrazemis says the satiating diet recommends about 25g of fiber every day and encourages the consumption of foods containing capsaicin (red peppers or hot pepper).[i] Also, it restricts the consumption of saturated fats, trans fats and hydrogenated fats.
If you’re following this diet, you will have to focus on consuming plenty of healthy fats, sources of lean protein, whole grains, fresh vegetables, and fruits like avocados, olive oil, and specific dairy products such as yogurt. Because this diet is more of a lifestyle eating plan than a diet with commencement and final date, so, you can choose exactly when you want to time all your meals.
At the time of this writing, there is no specific plan, app, book, or website to follow for this diet. Most of the experts and dieticians are currently basing their suggestions on core the Mediterranean diet’s principles. Because there isn’t a limit on calorie requirements, pregnant women can follow this eating plan and meet all their nutritional needs to keep their babies healthy.
Target at least four whole fruits every day. These include a banana, 1 orange, one apple, and half a cup of other fruits. You can also have other fruits like pineapple, papaya, mango, strawberries, blueberries, and raspberries.
You should aim for 4 servings of fresh vegetables that are whole. Good examples of these servings include half a cup of vegetables, one carrot, one cup of veggie soup, and one cup of salad. Also include kale, asparagus, peas, broccoli, spinach, and other fresh vegetables.
Lean Protein is highly recommended on all meals included in a satiating diet. You should include lean proteins in each meal. Some of the foods you can choose from include soy, tofu, seeds and nuts, dairy and milk products, eggs, fish, poultry, and lean meats.
A satiating diet recommends sticking to polyunsaturated fatty acids and monounsaturated fatty acids. Great choices include nut butter, olives, avocados, pecans, cashews, almonds, and olive oil.
With a satiating diet, you’ll be required to eat one legume meal per week. You should focus on vegetarian meals with numerous lima beans, kidney beans, garbanzo beans, fava beans, Anasazi beans, soybeans, black beans, and adzuki beans.
What You Cannot Eat
As mentioned above, the satiating diet doesn’t cut out on any food group. So, as expected, there are very few things you cannot eat while following this diet. These include:
- Avoid overconsumption of alcohol
- Foods containing hydrogenated fatty acids
- Foods with more saturated fatty acids
- Foods containing trans-fatty acids
- Avoid excess salt
- Avoid excess caffeinated beverages
Does It Aid In Weight Loss?
The satiating diet is based on healthful foods that trigger satisfaction and fullness. Canadian researchers conducted a study back in 2017 focusing on obese men. The researchers tracked obese men. 34 of these men were following a satiating diet plan that offered 20% – 25% of calories from protein for four months. Another group of 35 obese men just followed a standard diet with 10% to 15% protein based on Canadian national guidelines for balanced and healthy eating.[ii]
The obese men on a satiating diet lost more body fat and weight and experienced greater feelings of satisfaction and fullness as compared to those following the standard diet. The study also found that those on satiating diet stuck with the eating plan even after the study. Only 8.6 percent stopped following the satiating diet compared to 44.1% who stopped following the standard diet.
A healthy weight loss diet should make you feel energized and fueled but not starving all day. That’s why the satiating diet new weight loss approach advocates the opposite of fasting intermittently, doling out cards, or severely limiting calories. Instead, a satiating diet recommends eating nutrient-filled foods that gives you a satiety feeling and still lose weight. Unlike other weight loss plans, the satiating diet provides a weight loss plan that’s sustainable.
What Are The Rules Of The Satiating Diet?
Perhaps one of the world’s healthiest diets, the satiating diet is abundant in whole grains, vegetables, fruits, olive oil, and legumes. It features poultry and fish as sources of protein as opposed to red meat. Red wine can be consumed moderately.
If the idea of completely changing your way of eating and shopping seems difficult, start small. Completely wiping the slate clean might not be necessary or sustainable. Following are some rules you can follow to make a move towards the satiating diet. These rules for starting a satiating diet will help makeover your plan, so that you can enjoy the many health benefits.
- Start cooking with olive oil – if you’ve been cooking with coconut oil or vegetable oil, change to extra virgin olive oil
- Eat more fish
- Eat vegetables all day long
- Eat whole grains
- Snack on nuts
- Enjoy your fruit dessert
- Sip a little wine
Potential Health Benefits
The satiating diet will help guide you towards a healthy and balanced way of eating that allows you to enjoy many healthy foods from different food groups. Following the satiating diet can help you lose weight and overall improvement of your health. Below are the health benefits you’ll enjoy from this eating plan.
Sustainable Weight loss
Because the satiating diet focuses on keeping yourself satisfied and full without having to eliminate any of your favorite foods, it’s highly likely that you’ll feel satisfied and continue with the diet. Consistency and long-term lifestyle changes are what will result in sustainable weight loss.[iii]
With the satiating diet, there are no off-limit foods. Instead of being asked to avoid certain foods, you’re encouraged to make more healthy and filing choices that are locally available and easy to incorporate into snacks and meals.
Satiating diet doesn’t limit followers from taking any foods; instead, it recommends whole foods that perfectly align with the United States Department of Agriculture food guide. It’s without a doubt that satiating foods are the most nutritious foods because they provide all the nutrients the body needs for optimal health.[iv]
Sample Shopping List
A satiating diet doesn’t exclude any food groups; instead it emphasizes many whole, healthy foods. Many of the foods included in this diet are generally available at the grocery store, but it might also be important to visit the farmer’s market for fresh vegetables and fruit. Please note that this isn’t an exclusive shopping list. So, if you choose to follow the satiating diet, you might find other types of foods that also work better for you.
- Whole grains (oatmeal, brown rice, whole-wheat bread)
- Healthy oils (avocado oil, olive oil)
- Hot peppers
- Seeds and nuts
- Dairy products (cottage cheese, milk, yogurt)
- Lean protein (beans, tofu, sirloin steak, skinless poultry)
- Frozen vegetables (green beans, broccoli)
- Fresh vegetables (mushrooms, greens, sweet potatoes)
- Frozen fruit (mango, strawberries, raspberries)
- Fresh fruit (oranges, bananas, apples)
Sample Meal Plan
If you choose to follow a satiating diet, you get to eat based on your fullness and hunger cues. There is no limit on how many meals you should take in a day or calorie restrictions. However, researchers recommend eating three meals a day, including dinner, lunch and breakfast. Also, you should at least include one snack every day.
A satiating diet is very easy to modify. For example, vegans are advised to include plant-based proteins instead of meat or fish. On the other hand, for people with problems associated with gluten, you can swap out the gluten-containing foods for other options with no gluten. On the other hand, those allergic to dairy can eliminate dairy products from their eating plan. This isn’t an exclusive meal plan, and if you choose to follow this diet, you might find other foods that fit your needs
- Breakfast – cottage and egg cheese with kale, grapefruit
- Lunch – a chicken salad with avocado, side salad with vinegar topping
- Dinner – eat white fish topped with roasted grape tomatoes, artichokes, and lemon, green beans topped with almonds
- Snack – take Greek yogurt with walnuts and berries
- Breakfast – take steel-cut oats topped with berries and almond butter, and milk
- Lunch – eat tuna salad and quinoa, bell peppers, cucumbers, lemon juice, and olive oil
- Dinner – a sirloin steak salad and brown rice, olive oil dressing, balsamic vinegar, and blue cheese
- Snack – diced apples, cottage cheese, and cinnamon
- Breakfast – orange, roasted sweet potato, asparagus, boiled eggs
- Lunch – the wheat tortilla and olive oil mayonnaise, red onion, tomato, lettuce, Swiss cheese, and turkey breast
- Dinner – lean ground sirloin meat, black bean pasta, and sautéed zucchini, parmesan cheese, tomato sauce
- Snack – homemade tomato soup and 2 whole-grain rolls
- Breakfast – apple cinnamon chia pudding
- Lunch – Brussels sprouts salad and crunchy chickpeas
- Dinner – parsley lemon vinaigrette, mixed greens, and easy shrimp scampi topped with zucchini noddle’s
- Snack – one small pear
- Breakfast – one clementine, parmesan, and vegetable muffin tin omelets
- Lunch – Brussels sprouts salad and crunchy chickpeas
- Dinner – parsley lemon vinaigrette, mixed greens, Moroccan chicken tagine, and olives & apricots
- Snack – nonfat plain kefir
- Breakfast – 1 tablespoon chopped walnuts, raspberries, and plain Greek yogurt
- Lunch – Moroccan chicken tagine with Olives & Apricots
- Dinner – parsley lemon vinaigrette, diced avocado, mixed greens, middle eastern chicken, and chickpea stew
- Snack – one medium apple
- Breakfast – apple cinnamon chia pudding
- Lunch – Moroccan chicken tagine
- Dinner – spinach mushroom frittata topped with avocado salad
- Snack – one medium apple
Pros And Cons
Like any other diet, the satiating diet has its advantages and disadvantages. Below is an outline of the pros and cons.
Possible health benefits of the satiating diet include:
Generally, a satiating diet is safe for most people. However, if you’re on a reduced-calorie diet or supervised diet, you should consult your dietician or doctor before applying this eating plan. If you eat a special diet for blood pressure, diabetes, or other health conditions, you should check with a health provider before you start applying this diet.
Because this diet doesn’t require you to buy any special supplements or foods, there are no extra costs on your grocery budget. However, if you find a raise in your spending trends, it’s most likely caused by buying more lean protein sources and fresh produce.
Because there are no additional foods to buy, you might find it easier to comply with all the guidelines when eating on the go, at parties, or dining out.
Practicality and sustainability in real world
Because the satiating diet is more about making healthy and balanced food choices that fill you up, it’s easier to stick to this diet in the long run since it’s designed to be more filling and satisfying. Moreover, this eating plan is designed so that it can easily become a lifestyle, meaning it’s practical and sustainable.[v]
Since there are no strict food restrictions, most people find the satiating diet easy to stick to. The diet is easy to achieve since there are no immediate changes.
There’s sufficient evidence of obese people losing weight on the satiating diet. Also, people reporting feeling satisfied and less hungry than on other kinds of restricted diets. Since the satiating diet doesn’t exclude any food group, the satiating diet is more satisfying than other diets.
Research shows burning fats by consuming more is exciting, which is why the satiating diet has increasingly become popular over the years. The satiating diet allows people to eat different high-fat foods, including fatty fish, butter, cheese, poultry, and nuts, while still shedding extra pounds.
Disadvantages of the satiating diet include:
No Well-Thought-Out Plan
Unlike other eating plans, a satiating diet offers the general guidelines you should follow, even though it doesn’t go into much detail about the period you should stick to this diet, calories, timing, and meal planning. The lack of specific macronutrients, weekly calendars, as well as sample meals can make a diet hard to follow.
Few Resources About Satiating Diet
Because the basic principle of this diet comes from a study, this is the only place followers can get information about the satiating diet. Also, the guidelines you find here mainly apply to the respondents of that study. This means people that prefer to access apps, websites, or books highlighting the details of the satiating diet might experience some challenges.
Is A Satiating Diet A Healthy Option For You?
The core principle of a satiating diet focus on a whole, balanced foods eating plan that’s more realistic and sustainable. The satiating diet aligns perfectly with the USDA guidelines and matches many experts’ and dieticians’ sentiments about how you can make healthy eating lifestyle rather than just following a diet for a limited period. A satiating diet has many similarities with the nutrition suggestions provided by 2020 to 2025 dietary guidelines by the USDA.[vi]
Both the USDA guidelines and a satiating diet encourages you to consume plenty of healthy oils, a wide variety of proteins, low fat or fat-free dairy, grains, vegetables, and fruits. Moreover, both the USDA and satiating diet recommend limiting sodium, trans fats and added sugars.[vii]
Although satiating diet’s guiding principles aren’t new, the data and research that this eating plan is based on is pretty recent. Studies show that the participants of this diet lost a substantial amount of body fat and weight. Also, the participants reported feeling full and satisfied after eating meals included in the satiating diet, as opposed to participants on a standard diet.
This isn’t a surprise considering the diet has a healthy eating plan that doesn’t exclude any major food groups. Because a satiating diet includes all major foods, it’s a reasonable and safe approach to losing weight for many people searching for a healthy, sustainable meal plan.
How Much Does Satiating Diet Cost?
Unlike other diets that require you to completely switch your shopping and eating plans, the satiating diet doesn’t exclude any food group, which means you don’t have to make any changes to your shopping plan. As a result, choosing to follow the satiating diet won’t have any profound effect on your budget.
However, since the satiating diet encourages taking fresh veggies and fruits and more sources of lean protein, you might have to dig deeper into your pockets to buy fresh fish. Overall, the satiating diet includes whole foods that are locally available, hence not so expensive.
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- [i] Arguin H, Tremblay A, Blundell JE, et al. Impact of a non-restrictive satiating diet on anthropometrics, satiety responsiveness and eating behaviour traits in obese men displaying a high or a low satiety phenotype. Br J Nutr. 2017;118(9):750-760. doi:10.1017/S0007114517002549
- [ii] U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020 – 2025 Dietary Guidelines for Americans.
- [iii] Satrazemis E. Personal interview. June 2019.
- [iv] Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90. PMID: 7498104
- [v] Almiron-Roig E, Chen Y, Drewnowski A. Liquid calories and the failure of satiety: how good is the evidence? Obes Rev. 2003 Nov;4(4):201-12. doi: 10.1046/j.1467-789x.2003.00112.x. PMID: 14649371
- [vi] Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90. PMID: 7498104.
- [vii] Rolls BJ, Roe LS, Meengs JS. Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc. 2004 Oct;104(10):1570-6. doi: 10.1016/j.jada.2004.07.001. PMID: 15389416.