Hungry in a calorie deficit? Read this ⬇️
Managing hunger in a calorie deficit is a critical component of sustainable fat loss. Not all foods provide the same level of satiety, and selecting foods that maximise fullness (within reason) can improve adherence and long-term success.
This infographic ranks foods based on their satiety value, incorporating findings from the Satiety Index study (Holt et al., 1995). This research demonstrated that foods higher in protein, fibre, and volume, as well as those with lower energy density, tend to increase satiety and reduce overall energy intake.
Key factors influencing satiety:
✅ Protein content: High thermogenic effect and assistance in appetite regulation.
✅ Fibre content: Slows gastric emptying, contributing to prolonged feelings of fullness.
✅ Volume and water content: Foods with higher water content or low energy density create a greater sensation of fullness by increasing stomach distension.
✅ Minimally processed foods: These often provide higher nutrient density and better satiety signals compared to highly palatable or processed alternatives.
Foods such as boiled potatoes, lean protein sources, legumes, and fibrous fruits and vegetables rank highly on the satiety scale, making them valuable tools in managing hunger. Conversely, energy-dense, highly processed foods like pastries or chocolate, while enjoyable, provide minimal satiety and can lead to overconsumption.
Which foods help you stay full in a calorie deficit? Are there any you’d add or replace on this list?