What to eat to stay full longer and lose weight?

The satiety diet was inspired by research at Laval University in Quebec City, Canada. Researchers designed the diet with the goal of finding a healthy, unrestrictive, and filling diet that everyone could stick to long term.

People on the satiety diet are instructed to consume three meals a day, each containing 500 calories or less, with 20-25% protein, 45-50% carbohydrates, and 30-35% fat. Although you are allowed to eat more, you may be so satisfied that you don’t want to eat more.

This diet focuses on lower calorie foods, including foods that are all low in glycemic index such as green vegetables, whole grains (brown rice, barley, whole wheat pasta…), lean protein (fish, meat, eggs, milk and dairy products), nuts, legumes (lentils, peas) and some fruits.

Furthermore, the combination of fiber, fat, and protein all help you feel full and can keep you feeling fuller for longer than a meal high in refined carbohydrates. Plant-based diets promote weight loss as well as significantly reduce the risk of chronic diseases and other negative health outcomes.

One of the main advantages of satiety diets is that they work on satisfaction. For people who have trouble sticking to three meals a day, satiety diets can be appealing because they encourage healthy snacking and allow longer periods between meals.

In addition to food choices, how you eat is also very important. Experts recommend trying to do this by all means, in particular, eating slowly and paying attention to how you feel.