What can increase satiety

Increasing satiety can be achieved through high fiber foods, high protein diets, adequate water intake, low glycemic index foods, and adjusting eating speed. These methods can delay gastric emptying time, stabilize blood sugar, and reduce hunger signals.

1. High fiber foods:

Dietary fiber absorbs water and expands, occupying space in the stomach and directly prolonging the duration of satiety. Soluble fibers such as oats and kiya seeds form gel to delay digestion, while insoluble fibers such as broccoli and whole wheat bread promote satiety signal transmission through mechanical stimulation. Daily intake of 25-30 grams of dietary fiber can prolong gastric emptying time by 1.5-2 hours.

2. High protein diet:

Protein stimulates the secretion of satiety hormones such as cholecystokinin and GLP-1, with a food heat effect of up to 20-30%. High quality proteins such as chicken breast and Greek yogurt take a long time to break down, and the omega-3 fatty acids in salmon can also enhance leptin sensitivity. Consuming 20-30 grams of protein per meal can maintain a sense of fullness for 3-4 hours. 3. Adequate drinking water: Drinking 500 milliliters of water before meals can reduce stomach capacity by 22% and suppress appetite through vagus nerve conduction. Warm water is more likely to generate satiety than cold water, and foods with high moisture content such as cucumbers and tomatoes can simultaneously replenish water and dietary fiber. Suggested daily water intake milliliters=body weight kilograms x 30.

4. Low glycemic index foods:

Low glycemic index foods such as brown rice, chickpeas, etc. slowly release glucose to avoid hunger caused by sudden increases and decreases in blood sugar. This type of food usually requires thorough chewing, extending the eating time to allow sufficient time for the satiety signal to be transmitted to the hypothalamus. Pairing with 5-10 grams of healthy fat can further delay digestion and absorption.

5. Adjust eating speed:

Chewing 20-30 times per bite can promote satiety by 15 minutes, and it takes about 20 minutes for the brain to receive satiety signals. The use of small utensils and intermittent pauses in eating can prolong meal times. Consciously slowing down the pace of eating can reduce calorie intake by 15-20%. When implementing satiety management strategies, it is recommended to prioritize natural unprocessed ingredients, such as replacing ready to eat oats with steel cut oats that require cooking. Eating protein for breakfast can reduce calorie intake by 10% throughout the day, and increasing the proportion of vegetables in lunch can reduce the risk of overeating at dinner. Regular exercise, especially resistance training, can increase leptin sensitivity, while sleep deprivation can lead to a 28% increase in ghrelin levels. Long term stress management is equally important, as elevated cortisol levels can stimulate the body to store visceral fat and interfere with satiety signaling. Establishing a eating sequence of "soup first, then dishes, and then main course", combined with mindfulness based eating exercises, yields better results.