How to construct meals that satisfy using satiety science.
What the evidence says
- Build meals around protein for satiety foundation (protein correlates positively with satiety)1
- Add fiber through vegetables, legumes, whole grains (fiber correlates positively with satiety)1
- Include high-water foods (soups, salads, fruits) to add volume (water correlates positively with satiety)1
- Be cautious with fat-dominant foods (fat correlates negatively with satiety)1
- Highly palatable foods (sweet, salty, fatty combinations) tend to bypass satiety—palatability correlates negatively with satiety1