Is the "satiating diet' better than keto?
You’ve heard the buzz about the Keto diet, maybe you even tried it for a while. Because it’s super restrictive with carbohydrates, those who are able to stick with Keto report rapid weight loss.
But many people find it too hard to keep up, not to mention boring, living on fats and protein alone.
A new diet is on the scene, which according to a report by Scientific American is less extreme, but an easier way to lose weight than keto.
We’re all ears.
How does the diet work?
Described as a cross between keto and the Mediterranean diet, the satiating diet includes specific foods known to benefit our health either by:
- decreasing hunger
- reducing body fat
- lowering blood sugar
- improving blood pressure
- increasing metabolism.
According to the report, the "satiating diet" includes foods that are high in protein (such as fish), high in fibre (whole grains, for example) and high in fruits and vegetables. It contains healthy fats, such as the polyunsaturated fats found in avocados, and includes dairy products such as yogurt. It might also include capsaicin, the appetite-curbing and metabolism-boosting substance that makes jalapenos and other peppers so hot.
The other major difference with the satiating diet is that there are no food restrictions, so you'll never feel deprived and are able to better manage your cravings.
Will it help me lose weight?
Yes, says a 2017 study, which placed 34 obese men on the satiating diet, which was which was 20–25 percent protein, for 16 weeks. Another 35 obese men followed a standard diet: 10–15 percent protein, and based on Canadian national guidelines for healthy eating.
The men who followed the highly satiating diet significantly reduced their weight and body fat and had greater feelings of fullness compared to men who followed the standard diet. They were also better able to stick to the highly satiating diet: only 8.6 percent quit the diet, compared to 44.1 percent of the men following the standard diet.
OK, so how do I get started?
At the moment there is no one website or go-to resource to learn about the satiating diet, but watch this space!
If you want to eat this way, start by following a Mediterranean diet. Focus on whole foods (and no junk foods, crackers, chips etc) such as fruits, vegetables, oats, fish, lean meats, healthy fats such as avocados, olive oil and nut butters, good quality dairy and add some hot spices to your meals.
