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Information regarding the satiety levels of food can also be incredibly confusing and contradictory; some say to eat more fat for lasting fullness! Some say protein is the way to go. Even more say fibre is the essential component to lasting satisfaction.

So, which is right? In this article, I will look closely at the interrelations of food, hormones, and satiety—specifically, how fat, protein, and fibre work in your body to keep your satisfied.

If you want to know how you can optimize your food choices to stay full and satisfied for longer, and to prevent unwelcome fat gain, read on! The most calorie-dense macronutrient is fat about 9 calories per gram ; fat is also highly palatable i.

super delicious. So, how does fat affect our satiety levels? And how can we use fat to stay satisfied? Different fats possess different satiety levels. Another review found that MCT oil reduced calorie intake and increased fat oxidation. It is worth noting that not only can fat induce satiety and feel-good hormones, but many nutritional experts recommend using fat to replace the foods that may not be making you feel good and satisfied: highly-processed, sugary, irresistible carbs—such as those found in doughnuts, ice cream, and even cereals and pastas.

Any nutritionist worth his or her salt Himalayan pink salt, of course recommends getting lots of fibre; besides being essential for your digestive health, fibre is also imperative when it comes to satiety and maintaining a healthy weight.

Literal tonnes of studies have demonstrated that dietary fibre increases post meal satiety and decreases subsequent feelings of hunger. So, how does fibre actually work in the body to keep us feeling satisfied?

On a purely mechanical level, high-fibre foods, such as most fruits and vegetables, contain more water and tend to be more voluminous, which will stretch your stomach and help you to feel full faster and for longer.

Partly for this reason, many nutritionists and health experts recommend drinking a glass of water at least 20 minutes before eating. More fibre also equals more chewing, which limits our food intake by forcing our bodies to produce more saliva and gastric juice yum , which expands the stomach and results in increased satiety!

And these results have been demonstrated time and time again. So, go for legumes, whole-grains, and vegetables and fruits in their original form—not liquified or pureed.

Many argue that protein, of all the macronutrients, is the most satiating. And the research tends to agree, and has demonstrated time and time again that adequate protein is essential for long-term weight loss success.

Studies have shown that protein is satiating because it causes our intestines to release the hormones glucagon-like peptide-1 GLP , peptide YY PYY , and glucagon. What you need to know about these hormones is that they decrease blood sugar levels and will reduce your appetite.

Interestingly, studies have found that protein has minimal effect on ghrelin, the hormone most commonly associated with hunger. And if you do decrease your caloric intake in order to lose weight, but increase your protein in relation to your carbohydrates and fats, you will have a much better chance of preserving your fat-free mass including your hard-earned gym gains.

That being said, most research has shown that any difference in self-reported satiety levels is minimal at best; what seems to be more significant is what is accompanying your protein—many experts recommend avoiding eating protein with lots of sugar or saturated fats.

It is worth noting that all of these studies were performed under very specific, controlled conditions. People are complicated! We eat for a variety of reasons that often go beyond physical hunger. So, how do we make healthy, nutritious choices in our day-to-day lives? We arm ourselves with information!

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