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Satiety, pronounced “sa-TIE-uhtee”, means satisfied fullness. It’s that feeling of having eaten enough without any desire to eat more, but without having over-eaten to the point of being uncomfortably full.
If we can achieve satiety without eating too many calories, we are on the path to weight loss or maintaining our ideal weight. The longer the satiety lasts, the less frequently we feel the need to eat, and thus, the fewer calories we take in. As everyone knows, the key to weight loss is to lower our caloric intake. How do we achieve satiety by eating fewer calories and still feeling full?
The two major theories for producing satiety both fail to satisfy my desire for meals that are both nutrient-dense and delicious. One theory recommends eating lots of vegetables and fruits because the water held by their fiber is filling and they are lower in calories without the fat and protein. Although I’m a major plant eater, I find you have to eat a balanced meal that includes both fat and protein to produce lasting satiety. Otherwise, you won’t make it to your next meal without snacking.
The second theory limits the number of flavors we experience in a meal so we don’t trigger multiple appetite centers in the brain. If we eat a meal that is salty but has some sweetness, then we crave more sweet foods. The idea is to eat only one type of flavor per meal. Sorry – as a foodie with a major appreciation for a wide variety of flavors, I find that boring my taste buds simply won’t keep me happy!
The secret weapon for satiety: soluble fiber
As I have experienced for myself and heard from many others, a bowl of TeeChia keeps you full for many hours. The secret? Soluble fiber in chia and flax seeds. These two super seeds are nutrient dense with a wide array of vitamins and minerals. Additionally, they provide a complete protein and nourishing fats in the form of ALA omega-3 essential fatty acids.
The soluble fiber in both seeds is highly viscous and creates a gel when mixed with water. This gel continues to absorb water in the stomach and intestines during digestion to maintain that sense of satiety or fullness.
Another great benefit of the thick gel from these two super seeds is that it slows down the absorption of carbohydrates so the blood sugar remains balanced and energy levels remain steady. Balanced blood sugar avoids the return of appetite cravings, which are stimulated by low blood sugar. If dieters can keep the hormones involved in both high and low blood sugar under control, weight loss goals are much more achievable.
If you’re going to stick with a low-calorie diet to lose weight, achieving satiety has to be both delicious and satisfying, or you’ll quit. My own experience has shown that eating soluble fiber is the best way to create satiety while keeping your calorie count low.
To follow up, I thought I should suggest different ways to create satiety throughout the day. Here are 4 tips for maintaining satiety to help you keep your appetite under control, avoid sugar cravings and achieve weight loss:
- Eat a bowl of TeeChia® for breakfast or as a snack during the day for a nutrient-dense meal that creates a sense of fullness. Chug a glass of water when you eat TeeChia to increase the swelling of the fiber in your stomach after eating.
- Eat an apple before each meal. The 5 grams of fiber in an apple includes both soluble and insoluble fiber. Apples also hold lots of water. Enjoying an apple will slake your appetite right before the meal. You’ll eat less and feel full faster.
- Add ground chia and flax seeds to soups. A bowl of vegetable soup, thickened with ground chia and flax seeds, contains a high amount of fiber that will lengthen the feeling of fullness by swelling further after eating. Instead of watery broths, you’ll enjoy a nice thick soup that is very filling!
- Drink a mug of Teeccino® for a snack in between meals and in place of dessert. Teeccino will satisfy that desire for sweet richness without all the calories from fat and sugar. A mug of Teeccino has 1g of soluble fiber that produces a full-bodied brew that fills you up and provides a natural energy boost.
