Yet as you know, consuming more calories than our body needs leads to weight gain and other health problems. To avoid this, it’s essential to learn how to recognize when our body is full and satisfied.

Let’s explore the science of satiety and the benefits of incorporating healthy fats.

The Science of Satiety

Satiety is the feeling of fullness and satisfaction that comes after eating. It’s a complex physiological process that involves communication between the gut, brain, and hormones. The gut communicates with the brain through a network of nerves and hormones, informing it about the amount and type of food that has been consumed. The brain, in turn, responds by releasing hormones that regulate appetite, such as leptin and ghrelin.

Leptin is a hormone that is released by fat cells and signals the brain to reduce appetite and increase metabolism.

Ghrelin, on the other hand, is a hormone that is released by the stomach when it’s empty, stimulating hunger.

These hormones work together to create a balance between hunger and fullness. When we eat, the release of leptin signals the brain that we are full, and the release of ghrelin decreases, reducing our appetite.

In addition to hormones, the volume and type of food we eat also play a significant role in satiety. Foods that are high in fiber and protein take longer to digest, keeping us feeling fuller for longer.

On the other side, foods that are high in sugar and fat are quickly digested, leading to a rapid rise in blood sugar and a subsequent crash, leaving us feeling hungry again soon after eating.

All the more reason to add healthy fats!

The K.I.S.S. ~ Add healthy fats!

Incorporating healthy fats into our diet can help us achieve a sense of fullness and satisfaction after eating. Healthy fats, such as those found in olive oil, avocados, nuts, and fatty fish, are an essential component of a healthy diet. They are important for brain health, reducing inflammation, and regulating hormones, including those that control appetite.

Olive oil is a staple of the Mediterranean diet and has been linked to numerous health benefits.

• Including a reduced risk of heart disease, stroke, and certain cancers.
• Olive oil contains monounsaturated and polyunsaturated fats, which have been shown to increase satiety and reduce the risk of overeating.
• Additionally, olive oil is an excellent source of antioxidants, which help protect the body from oxidative stress.

Avocados are another healthy fat source that can help promote satiety.

• They are high in monounsaturated and polyunsaturated fats, fiber, and potassium. In one study, participants who ate half an avocado with their lunch reported feeling 22% more satisfied and had a 24% lower desire to eat in the following hours compared to those who didn’t eat avocado.

Nuts are another excellent source of healthy fats that can promote satiety and improve overall health.

• They are rich in monounsaturated and polyunsaturated fats, fiber, and protein, making them an ideal snack for those looking to maintain a healthy weight.
• Eating nuts has been linked to a reduced risk of heart disease, type 2 diabetes, and certain types of cancer.
• Additionally, nuts contain a variety of vitamins and minerals, including vitamin E, magnesium, and potassium, which are essential for overall health and well-being.
• Incorporating nuts into your diet, such as almonds, walnuts, and pistachios, can help you feel fuller for longer and reduce the risk of overeating. However, it’s important to keep in mind that nuts are high in calories, so it’s essential to practice portion control and incorporate them into a well-balanced diet.

Incorporating healthy fats into our diets is essential for maintaining overall health and well-being. Here are three ways to add healthy fats to our diets:

1. Cooking with healthy oils: We can use healthy oils, such as olive oil, avocado oil, or coconut oil, in our cooking to add healthy fats to our meals. These oils can be used in salad dressings, cooking, and baking.
2. Adding nuts and seeds to meals and snacks: We can add a handful of nuts or seeds, such as almonds, walnuts, chia seeds, or flax seeds, to our meals and snacks to add healthy fats and nutrients to our diet.
3. Incorporating fatty fish: Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of healthy fats, including omega-3 fatty acids. We can incorporate these fish into our diet by grilling, baking, or sautéing them, or by adding them to salads or sandwiches. Alternatively, we can consider taking a fish oil supplement to ensure we’re getting enough omega-3 fatty acids.

In all that you do, consult your medical provider.

By giving our body the gift of fullness, we can choose more wisely what to put into it. The brain can be reprogrammed to recognize when we are full and satisfied, allowing us to eat what our body needs, not what we want. To do this, it’s essential to pay attention to our body’s signals, such as feelings of hunger and fullness, and to eat mindfully, taking time to savor and enjoy our food.

So, embrace the power of satiety in healthy eating and be full!

“Train for life. Love your journey!“