The National Institutes of Health defines satiety as a feeling of satisfaction or fullness after eating. It is a huge part of successfully following a diet and managing to lose weight and keep it off over time. Different nutrients and types of food have the potential to provide various degrees of satiety, but two of the most effective are protein and fiber.
Calories
Weight loss, in its essence, is a matter of calories in versus calories burned. If you can manage to consistently burn more calories than you consume, you will gradually lose weight. However, not all calories provide the same satiety value. Some foods have low energy density, which means that they are filling but have relatively few calories. Low-energy dense foods traditionally have high water and fiber contents and low fat contents. Notable examples include fruits, vegetables, whole grains, high-protein foods and low-fat dairy products.
Protein
A study published in the May 2008 issue of the "American Journal of Clinical Nutrition" reported that high-protein foods increase satiety and improve weight regulation more effectively than foods high in carbohydrates or fat. For that reason, full-fat protein sources do not work as well for weight loss as lean protein sources such as eggs, fish, skim milk, nonfat yogurt, beans, legumes, lean cuts of meat, nuts and nut butter. The satisfaction value of protein is one of the reasons why many people manage to successfully lose weight when following high-protein, low-carbohydrate diets.
Fiber
According to a network of research scientists and doctors at the Nordic Innovation Center, foods that are rich in complex carbohydrates and fiber, such as whole grains, secrete a selection of hormones that encourage feelings of lasting satiety. The researchers also point out that high-fiber foods take longer to chew, absorb and digest, making them inherently more satisfying than foods that are more energy-dense and break down faster. High-carbohydrate foods with a low glycemic index and low sugar values are best for weight loss. Examples include oatmeal, high-fiber cereal, brown rice, whole-wheat bread and whole-grain pasta.
Considerations
Following diets that emphasize satiety over balanced nutrition may carry some risks. High-protein diets may cause or worsen liver or kidney problems over time. Additionally, relying too heavily on any one nutrient at the expense of other healthy foods can result in nutrient deficiencies, even if it does lead to weight loss. Before you begin any type of eating plan to help you lose weight, speak with your doctor or a registered dietitian.
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