What are the first words that come to your mind when you think of dieting? For many they include; starving, hungry, low energy, empty stomach or restriction. It doesn’t matter how you try and sugar coat it, most of us understand dieting as a restriction of food that leaves us feeling rather low in one way or another.

We know that the only way we can lose weight is by creating a calorie deficit, but if we’re constantly feeling hungry then the likely hood of us adhering to our diet plan is pretty low. This then leads to more issues as we start to develop cravings for those calorie dense foods and slowly but surely fall off the band waggon and gorge on our favourite foods.

But there is a way we can limit the chances of this happening…

Rather than focusing on restriction, dieting should focus on making better food selections. Selecting the right foods is key when it comes to keeping those hunger pangs at bay.

Satiation vs Satiety

If you were to research making better food selections around hunger then you’d find that 2 words will keep cropping up time and time again, Satiation and Satiety. These are both REALLY important words in being able to understand how to reduce your hunger.

Satiation – This means how filling a food is whilst you eat it. Eating foods that give you that feeling of fullness plays a vital part in stopping you over eating at meal times.

Satiety – Is the feeling of fullness between meals. It is the satiety level of foods that will keep hunger at bay and hopefully away from those energy dense snacks and treats.

Top 5 Filling Foods Compared to Calorie Content

  • Bean Sprouts
  • Watermelon
  • Grapefruit
  • Carrots
  • Oranges


What foods keep you locked up till lunch?

Remember however whilst it is important to reduce hunger and eat foods that keep cravings down, you still have to keep in a calorie deficit to lose weight.