This renowned diet is based on never letting you go hungry

To renowned dietitian, Keri Glassman,  discerning hunger from boredom is monumental when it comes to maintaining a healthy figure.

The problem is many of the most popular diets emphasize weight loss by asking subscribers to omit important food groups wholesale. There’s no question that rigid calorie restriction sheds pounds quickly but it does so at the expense of sustainability.

Inspired by a series of studies out of Université Laval in Quebec City, Canada, The Satiating Diet encourages users to prepare meals that concurrently satisfy hunger, meet nutritional guidelines, and reduce unhealthy fat. The regimen was initially conceived as a love child between The Keto and Mediterranean diet.

“Obesity is a multifactorial condition that can lead to serious health problems. It develops from complex interactions between a wide array of environmental and genetic factors, and marked individual aetiological differences justify the use of personalized interventions to prevent and treat obesity,” the authors write in their preliminary analysis.  “Non-restrictive satiating diet is useful to improve body composition and satiety responsiveness.”

To adhere to the Satiating Diet correctly users need adopt a daily meal plan that includes at least four servings each of whole veggies and fruits; five servings of high fiber whole grains with at least four grams of fiber per portion; lean protein like meat, poultry, fish, eggs, dairy products, or tofu,  nuts and seeds, avocado, and healthy plant fats; at least one legume meal per week; and the consumption of hot peppers or the hot pepper compound called capsaicin.

The diet encourages users to steer clear of the following: 

  • Foods with hydrogenated fatty acids
  • Foods with trans-fatty acids
  • Foods with saturated fatty acids
  • Alcohol (avoid in excess)
  • Caffeinated beverages (avoid in excess)
  • Salt (avoid in excess)

The diet is exclusively composed of foods known to make us full: Vegetables, fruits, lean proteins, whole grains, and some healthy fats, while the addition of peppers helps us better regulate our appetite and the inclusion of dairy provides important gut boosting probiotics. 

“What’s so special about these foods [is] that each of them possesses specific characteristics that benefit our health either by decreasing hunger, reducing body fat, lowering blood sugar, improving blood pressure or increasing metabolism.” explained Shirin Panahi, PhD in a media release. “A diet constructed from healthy foods that are especially satiating; that is, foods that create feelings of fullness and satisfaction.”

A study, published back in November 2017 in the British Journal of Nutrition, conducted on 69 obese men randomly assigned to the Satiating Diet or a higher-carb plan. Although both the control and the experiment group lost weight the participants belonging to the Satiating Diet group lost more fat and weight, and were much more likely to stick to the diet past the initial study period.

“The Satiating Diet is based on foods that help to promote feelings of satisfaction and includes foods from all food groups. While choosing foods you find satisfying is an important part of healthy eating, much of the promotion of this diet is focused on appearance and weight, rather than health, which can limit the sustainability and be harmful to body imagem: concluded Willow Jarosh, MS, RD.

 CW Headley is a reporter for the Ladders and can be reached at