We've come to the conclusion that we could spend the rest of our lives correcting misinformation about satiety. "Fat is the most satiating nutrient" - No, it isn't.
"I eat to satiety" - No, you don't.
It still seems to be such a misunderstood concept for many!
#weightloss #diet
highsatietydiet.com
Adding more fibre to your diet can, for many, be an effective way of increasing satiety & lowering daily intake.
We've created dozens of FREE recipes, high in fibre, high in protein or low energy dense to help you lose weight. Follow the links on our website to access them.
#satiety #weightloss
What does a @highsatietydiet.bsky.social
100g protein day look like?
High protein intake is a great way to suppress appetite, lower energy intake & promote weight loss.
It's not all about eating chunky steaks, though!
Check out our FREE hunger-reducing recipes @ s.samsungfood.com/LezTz
Taking the below on board, calorie counting & energy balance isn't fit for purpose.
Tracking protein %, energy density (ED) & fibre is a better option.
We recommend focusing on high protein (25%+), low ED (<1.5kcal/g) & high fibre (3g/100kcal or 6g/100g) meals.
www.highsatietydiet.com
Effective weight loss isn't about eating less.
Effective weight loss is about eating more!
More highly nutritious, satiating food that keeps you fuller for longer, reducing energy intake without incessant hunger.
That's how and why high satiety diets work!
highsatietydiet.com
This is our HighSatiety diet checklist.
High protein meals derive >25% of their energy from protein.
Low energy dense meals have <1.5kcal/g.
High fibre meals have > 6g per 100g or 3g per 100kcal.
Follow these rules at least 80% of the time at see how less hungry you are!
www.highsatietydiet.com
The @highsatietydiet.bsky.social system is hugely effective, easy to implement & won't leave you hungry!
Eat low energy-dense (<1.5kcal/g), high protein or high fibre meals 80% or more of the time & avoid high energy dense meals (>4kcal/g) and we're convinced you'll achieve sustainable weight loss.
If you're willing to accept that the calorie metric is highly inaccurate, there's little point calorie counting (trying to precisely measure energy intake & expenditure).
"One option is to focus on something other than energy intake. Like satiety."
Exactly!
#weightloss
www.bbc.co.uk/future/artic...
Foods high in protein, low in energy density & high in fibre are more satiating, can lower calorie intake & promote #weightloss. Here's the top 10 in each category (adapted from Quadrum Food Databanks)
Try to integrate some of these foods into your diet to feel fuller for longer.
#satiety #diet
The most sustainable way to lower energy intake is to reduce the desire to eat.
Fat-jab meds are testament to this, however, hunger-reducing diets are also just as effective, without the side effects!
If you're trying to lose weight & you've not tried a high satiety approach, you're missing a trick.
Use our FREE HighSatiety diet recipes to help manage your appetite and hunger levels.
This evidence-based approach promotes a reduction in energy intake and long-term, sustainable weight loss.
#satiety #diet #weightloss #recipes
This tasty breakfast/lunch is an easy way to get 30g of protein from a meal - s.samsungfood.com/lbmhZ
Scoring an SPC of 50 on the Hava satiety app, it will help you feel fuller for longer, reducing daily energy intake.
Check out more HighSatiety recipes at s.samsungfood.com/LezTz
Indiscriminate calorie restriction may elicit short term weight loss but it's also pretty much guaranteed to lower metabolism and increase hunger levels.
That's why this strategy fails, long term.
There is a more effective, evidence based approach!
highsatietydiet.com
You don't need Ozempic or Wegovy to reduce your appetite. A high #satiety #diet high in protein, high in fibre and/or low energy dense foods can have the same effect.
This approach is also less restrictive, promoting greater adherence & better results.
Find out more @ highsatietydiet.com
There is a smarter way to lose weight without the incessant hunger that frequently undermines adherence to calorie restrictive regimes.
It works!
More information at www.highsatietydiet.com
#satiety #diet #weightloss
The HighSatiety diet turns conventional calorie restrictive methods on their head. Instead of limiting calorie intake and then suffering incessant hunger & cravings, our diet has been designed to curb hunger, decreasing energy intake indirectly in the process.
It works!
#satiety
highsatietydiet.com
For nearly half a century, an "exercise more, eat less" mantra hasn't arrested a steep increase in obesity rates.
Calorie restrictive approaches have failed, however hunger-reducing strategies are now bucking this trend.
Higher satiety diets are a way out of this crisis!
#WorldObesityDay
The "average" adult male is advised to consume 2500 kcal/d. For females it's 2000.
The info below shows this is nonsense though as these values have no bearing on how satiated you will feel. The failure to satisfy hunger for a conservative no. of kcal is driving the obesity crisis.
#satiety #diet
Our Chilli con Carne recipe (4px) is a real satiety bomb.
With 42% of its energy from protein & an energy density of just 0.77kcal/g (our stats) it's v. high HAVA app score isn't surprising.
(Add 80g brown rice & 50g sour cream (pp) & it drops to 58). Give it a try!
Recipe at s.samsungfood.com/TLRWz
Don't get us wrong, the mechanisms behind hunger & control of energy intake (EI) are complex.
However if you're trying to lose weight, eating high satiety foods/meals that keep you fuller for longer, indirectly⬇️EI is all you really need to know to make it work!
www.highsatietydiet.com
If you haven't yet embraced increasing satiety as the solution for long term weight loss (for most people) - then it's time!
Each time we see someone post "I don't experience satiety" or "I eat to satiety" we realise how much more education is needed about this crucial weight management factor.
Simply substitute "absence of hunger" in the place of "satiety" if you're confused. It's not some magical sensation!
How does Ozempic work?
It mimics a hormone that slows down the speed of digestion,⬆️the sense of fullness &⬇️hunger.
A high satiety diet works in the same way, if you know the foods/nutrients to focus on!
We'd always recommend the dietary option 1st.
www.highsatietydiet.com
hmri.org.au/news-and-sto...
We've probably posted all these points, at some point, regarding the failings of CICO.
However, this @sydneyuni.bsky.social post gives a nice overview & reiterates that sustainable weight loss requires a more sophisticated approach than calorie restriction alone.
www.sydney.edu.au/news-opinion...
We've been researching satiety & developing a weight loss "diet" for several years.
We believe that increasing satiety is a healthy & sustainable weight management strategy.
It's also very effective for those who've failed with conventional calorie-restrictive methods.
highsatietydiet.com
This AI image is a good depiction of how we view the evidence on satiety & weight management.
Dialling up protein/fibre intake & reducing dietary energy density are the key drivers that lower energy intake & promote weight loss. The optimal settings will be different for each individual though!
We were asked to explain the rationale of the HighSatiety diet. We thought this was worth sharing!
So here's the hypothesis that led to the development of our diet & how it works.
We've also created recipes of some favourite meals to fit the diet criteria.
s.samsungfood.com/LezTz
It's that time of year again when we offer a bit of pro bono weight loss work!
It's all very straightforward, just follow the instructions below.
Good luck!🤞
We've been advocating a high satiety diet for weight loss with clients for the last couple of years. Here's our assessment so far!
If you want to learn more about the diet, sign up for our FREE newsletter: highsatietydiet.com/contact
Dozens of FREE recipes are available at s.samsungfood.com/LezTz
If you've found a weight management approach that works for you, then great. We salute you!
We're just trying to provide a solution which works for most people.
Increasing the satiating power of the diet whilst providing a high degree of nutritional diversity is doing just that!
#satiety #diet
