What is Satiety?

Satiety is the state of feeling full with the food we have eaten. When you are satiated, you will experience a sense of fullness without craving more food.

Diets fail because they are not satiating. A diet that doesn’t promote satiety will encourage food cravings.

Why is Satiety Important?

Satiety is the key to sustainable, long-term weight loss. Worldwide obesity and diabetes rates have more than doubled since 1980. It is important to consume foods that make us feel full longer which will help us avoid experiencing food cravings.

How to Increase Satiety

  • Protein

    Protein-rich foods are highly satiating. Consuming a protein-dense breakfast will help keep you full until lunch.

  • Nutrient-Dense Whole Foods

    The more nutrient-dense foods are, the more filling they tend to be.

  • Fiber

    Vegetables and whole fruits are great sources of fiber that will help you feel full, longer.

  • Healthy Fats

    Plant and fish sources of fat are often very nutritious and filling.

  • Slow down

    Quickly consuming meals is often related to ‘mindless eating’, where we don’t realize how much we are consuming. Slow down and give satiety cues a chance to reach the brain.

  • Drink water

    Not only will drinking enough water keep us hydrated, it will also help us avoid confusing thirst signals with hunger signals.

Written by Colleen Wojdyla, dietetic intern