0:07
hi this is Anita from Reluctant Low Carb
0:09
Life You know as part of Reluctant Low
0:11
Carb Life a lot of what we talk about is
0:14
we talk about our trifecta of health Our
0:17
trifecta of health is basically about
0:19
eating foods that are fresh so that you
0:21
don't eat multi-processed foods And
0:23
studies have been showing that
0:25
multi-processed foods are not good for
0:27
you and can lead actually to weight gain
0:31
Another one is about satiety eating
0:34
foods that help you feel full longer And
0:40
fitness Today we're going to talk a
0:42
little bit about the second one in all
0:44
of this about the fullness aspect or
0:47
what's known as satiety And we're going
0:49
to talk about why is this important
0:51
what's the science behind it so first of
0:53
all what is satiety satiety is the uh
0:56
physiological and psychological response
1:00
that signals you to stop eating and um
1:04
hunger Several factors including the
1:07
composition of your meals the nutrient
1:10
density of the food and hormonal
1:14
responses influence satiety
1:17
So there you know different things as to
1:20
the reasons why it does but it's
1:22
essentially you can see it as food that
1:25
will help you feel full longer I always
1:28
like to equate this if you've ever eaten
1:30
like a you know I have sometimes where
1:32
you go through let's say a McDonald's
1:34
and you eat their hamburger and their
1:35
French fries and you know you're just
1:38
starving when you go through and you eat
1:40
it and okay you feel good and then about
1:42
an hour or two later you're like I'm
1:44
really hungry again that did not fill me
1:48
up That is what it means of a lack of
1:51
satiety You know satiety really is about
1:54
eating foods that help you feel full for
1:57
a longer period of time so that you
2:00
won't you know you can see how this
2:01
would help you not be tempted to
2:04
overeat So some of the foods which do
2:06
well on what you call the satiety scale
2:09
The satiety scale is kind of similar to
2:11
a calorie scale where we look at a we
2:13
look at foods and we say how many
2:15
calories does the food have well satiety
2:17
is very similar that we look at the food
2:19
and we say how does this food help me
2:21
feel full longer it can be one food
2:24
that's high in protein that if the
2:27
higher the protein the food has the more
2:29
you're going to be able to feel full
2:33
longer You know protein would be things
2:36
such as you know Greek yogurt eggs
2:38
things such as meat you know especially
2:41
fish and other types of meat Foods
2:43
that's high in fiber You know fiber
2:45
slows down digestion It stabilizes your
2:48
blood sugar level and it helps keep you
2:51
full longer You know good sources of
2:53
fiber include things like vegetables
2:55
fruits whole grains nuts seeds and beans
2:59
can all help you feel full longer
3:03
foods that with high water content and
3:05
volume to meals making them more you
3:07
know filling with extra calories Water-
3:10
richch foods include things like soups
3:12
salads you know cucumbers tomatoes and
3:15
melons All things that have water in
3:17
them They can be uh low in energy
3:20
density You know energy dense foods can
3:22
be you know they can be high in calorie
3:24
per gram or easier to overeat While low
3:28
energy or low density foods provide bulk
3:31
and satiety without excessive calories
3:33
They can include things such as proteins
3:35
whole grains fruits and vegetables Some
3:38
of the foods which do well on the
3:41
satiety score would be things like eggs
3:43
and the saggy score in eggs is 60 So you
3:46
know this is a score which is one to 100
3:48
100 being very high you know 60 being a
3:52
little bit over over the middle which is
3:54
a pretty good score Oatmeal has 60 But
3:57
then if you look at beans they would
3:59
have a on average have a score of 57
4:02
with some higher than others Greek
4:05
yogurt though so you compare that Let's
4:07
talk about Greek yogurt Greek yogurt has
4:09
a score of 89 So that means that that
4:13
Greek yogurt when you eat just plain
4:15
Greek yogurt I'm not talking about
4:16
flavored Greek yogurt or sugary Greek lo
4:19
yogurt just very plain Greek yogurt that
4:22
you would have a satiety score of 89
4:25
Lean meats and fish would you have a
4:27
satiety score between 74 and 80 84
4:31
depending upon which type of meat it is
4:33
Fruits and vegetables can be anywhere
4:36
from 49 to 100 with things like um
4:39
spinach being extremely high You know
4:42
that's why you know a lot of times some
4:44
of the good weight loss recipes have
4:46
spinach because spinach has a very high
4:50
score So you can use you know satiety to
4:53
your advantage when you're looking to be
4:55
able to lose weight And you can use the
4:57
science of satiety for this
5:00
One way you can do this is to make
5:02
protein a priority Protein is a great
5:06
source to be able to help you control
5:07
your hunger and to maintain your muscle
5:10
mass You whether it's animal protein or
5:13
other types of protein protein is a
5:16
great way So make protein a
5:18
priority Increase your fiber intake
5:21
Choose whole grains vegetables and your
5:24
types of beans over refined carbs to
5:27
keep you feeling full
5:29
longer Eat more whole unprocessed foods
5:33
Processed foods are are are engineered
5:36
to be something that will make you makes
5:39
you want to eat more and more and more
5:40
of them but they are also very low in
5:44
fiber So they're not processed for high
5:46
satiety They're processed basically to
5:48
make you want to eat more That's why you
5:50
can sit down if you have a bag of a
5:52
large bag of potato chips and before you
5:54
know it you've eaten the whole bag
5:56
That's because those foods are
5:58
engineered and processed that way to be
6:01
able to make you want to crave and be
6:03
able to eat that whole bag before you
6:05
actually feel full And how many calories
6:08
have you eaten then choose high volume
6:11
low calorie foods you know soups salads
6:14
water rich foods to add bulk to the
6:16
meals without excessive calories Avoid
6:20
liquid calories You know drinks like
6:22
sodas especially sugary sodas have a lot
6:24
of calories in them They don't give you
6:26
any satiety Fruit juices provide little
6:28
satiety compared to the solid food Be
6:31
mindful of meal timing Eating at regular
6:33
intervals can prevent extreme hunger
6:36
which may lead to overeating And stay
6:38
hydrated Drink water Water can help you
6:41
curb you know your need for unnecessary
6:44
snacking One of the apps that we really
6:47
love if you are you know looking at
6:49
satiety and satiety as a way to be able
6:52
to look at your weight loss is the Hava
6:56
app Now there's a free version of the
6:58
app and there's also a paid version I
7:00
have the paid version but I really like
7:02
the app because I find it so easy You
7:05
can take a photo of the food you're
7:06
eating It pretty much you know tells you
7:08
what it is You can correct if you need
7:10
to correct anything but you know pretty
7:12
much I would say 80 or 90% is correct It
7:15
tells you the calories and tells you
7:16
your satiety score So obviously if
7:19
you're eating a lot of sugar and sweets
7:21
the satiety score in those would be very
7:23
low If you're eating things you know
7:26
like meats or green leafy vegetables the
7:29
satiety score would be very high So the
7:32
idea is you want to be able to have a
7:34
score you know which would be probably
7:36
somewhere in the middle which will you
7:38
know which if you look on their app
7:40
they've got some like these yellow green
7:42
you know green zones You want to sort of
7:43
stay within the green zone that day if
7:46
you can And that means that you've been
7:47
eating foods that help you you know stay
7:50
stay full longer of higher
7:52
satiety The key to you know eating this
7:55
way is that by looking at foods that
7:57
have higher satiety can help you to be
7:59
able to curb your hunger and support
8:01
your goals without this constant battle
8:03
of cravings or or hunger that you can
8:07
look at the science of satiety to help
8:10
you to be able to maybe better plan your
8:12
meals or substitute some things in maybe
8:14
some of the food you like to make them
8:16
so they have higher satiety that it can
8:19
help you to be able to you know track
8:22
yourself towards a long-term weight loss
8:25
success which I think is one of the keys
8:27
in all of this like how can you how can
8:29
you on the long term have more of a
8:32
long-term weight loss success by looking
8:34
at the satiety in your foods You know at
8:37
Reluctant Low Carb Life we are great
8:39
advocates for satiety and for things
8:42
such as eating fresh foods and foods
8:45
that help you feel full longer We really
8:48
believe in this which we call the
8:49
trifecta of health to be able to help
8:51
you to do these three things And satiety
8:54
is one of those in eating foods that
8:56
help you feel full longer or give you
8:58
higher satiety If you'd like to be able
9:01
to uh check out more about this you can
9:03
read our blog on this which is called
9:05
the science of satiety how to stay
9:08
satisfied on a weight loss diet We hope
9:11
that you will enjoy this uh blog and we
9:14
hope that you've enjoyed this podcast If
9:16
you have please press the subscribe
9:18
button We'd love to have you join with
9:20
us and be part of our community And
9:23
thank you so much for being part of our
9:25
community and joining with us on this
9:27
journey of becoming healthier