The satiating diet combines the foods that are known to make you full — vegetables, fruits, lean proteins, whole grains, and some healthy fats — plus the hot pepper compound called capsaicin. Here’s a look at how the plan works, whether it’s good for weight loss, and what you might be eating if you give it a shot.
What Is the Satiating Diet?
The researchers who created the satiating diet say to aim for the following mix of macronutrients at each meal:
20–25 percent protein45–50 percent carbohydrate30–35 percent fat
While the satiating diet has fairly balanced macronutrient ratios and is not considered a high-protein or low-carb plan, many of the foods on the satiating diet fit a Mediterranean way of eating. There are also elements of Volumetrics, another established eating plan that focuses on ample fruits and veggies, which are full of water and have lower energy density (fewer calories) than other foods. What’s more, the satiating diet promotes foods that contain a combination of fiber, fat, and protein, which will make (and keep) someone fuller than a meal high in refined carbohydrates. Recommending this balanced breakdown of macronutrients (protein, carbs, and fats) makes sense and moves it away from fad-diet territory. “What they’re recommending is what nutrition experts have been advocating for years,” says Keri Gans, a registered dietitian-nutritionist in New York City.
Four servings of whole fruitsFour servings of whole vegetablesFive servings of high-fiber whole grains (at least four grams [g] of fiber per serving)Lean protein (4 ounces [oz] of fish, meat, or poultry, eggs, milk and dairy, nuts, and seeds, or tofu) per meal
Also, you’ll follow these general guidelines:
Eat at least one snack per day.Eat one legume (beans, lentils, dried peas) meal per week.Consume a moderate amount of mono- and polyunsaturated fats.Eat more hot peppers.
Day 1
Breakfast Oatmeal with berries, scrambled eggs and egg whites Lunch Fresh turkey sandwich made with whole-grain bread, plus a side salad and an apple Dinner Tofu stir-fry with brown rice and hot peppers* Snack Canned pears with cottage cheese
Day 2
Breakfast Egg, cheese, and vegetable scramble with hot sauce* and a side of berries Lunch Large salad with shrimp topped with vinaigrette dressing and an orange Dinner Salmon fillet, broccoli, brown rice Snack Apples and almond butter
Day 3
Breakfast Whole-grain bagel, peanut butter, and banana Lunch Roasted chicken sandwich with vegetable soup and mixed fruit Dinner Beef fajitas with veggies, hot peppers,* and whole-grain tortillas with an apple for dessert Snack Veggies and hummus
Day 4
Breakfast Whole-grain cereal with milk and walnuts on top, plus cantaloupe Lunch Salad topped with chicken, hot peppers,* and garbanzo beans with a whole-grain roll and an apple Dinner Whole-wheat pasta with tomato sauce, broccoli, and ground turkey Snack Yogurt and berries
Day 5
Breakfast Tofu scramble with vegetables and hot sauce*, toast, and sliced mango Lunch Chicken with cucumbers and tomatoes, plus whole-grain pita and tzatziki Dinner Pork tenderloin with quinoa and roasted cauliflower Snack Mixed nuts and kiwi fruit
Day 6
Breakfast Oatmeal topped with berries and nuts, and yogurt Lunch Farro salad with chopped vegetables and chicken, with a peach Dinner Pepper stuffed with ground turkey and hot sauce*, plus a salad Snack Pear and slice of cheese
Day 7
Breakfast Whole-grain cereal with milk, an orange, and hard-boiled eggs Lunch Black bean burger with cheese and hot sauce* on a whole-grain bun with a side salad and apple Dinner Grilled chicken with pea pods, cauliflower rice, and a whole-grain roll Snack Strawberries and yogurt *ingredients are optional The satiating diet recommends several servings per day of fruits, vegetables, and whole grains, plant-based foods that are packed with fiber to slow down digestion and help you stay full. Plant-based diets work the same way, and research, such as a study published in the May–June 2021 issue of Missouri Medicine, has found they promote weight loss and significantly reduce the risk of chronic diseases and other negative health outcomes. For people who have trouble sticking to three meals a day, the satiating diet may be appealing because it encourages healthy snacking. Too much time between meals — especially lunch and dinner — can ratchet up your hunger so much that you end up overeating, says Dr. Young. A smart snack can keep that hunger in check. One that’s filling will have some fiber and protein, such as an apple and peanut butter or veggies and hummus. The point of the satiating diet is to be full and satisfied, but the diet doesn’t focus on eating mindfully and recognizing your hunger cues, and that’s a missed opportunity, says Young. She recommends you do that anyway, especially by slowing down when you eat and checking in with yourself before grabbing seconds. If you’re looking for a similarly balanced meal plan, check out the MyPlate Plan, which is based on the most recent U.S. Department of Agriculture Dietary Guidelines for Americans. Plug in stats like your age, height, weight (choose your goal weight if you’re looking to lose weight), and physical activity level, and the tool will calculate your daily calories as well as suggest how many servings of each food group to eat per day.
Favorite Books
The Ultimate Volumetrics Diet Created by Barbara Rolls, the Volumetrics diet is distinct from the satiating diet, but they both focus on filling your diet with foods that keep you full. The Volumetrics diet is ranked No. 5 in “Best Diets Overall” on U.S. News & World Report’s Best Diets 2022.
Favorite Organizations
Oldways Whole Grains Council Whole grains are an important part of the satiating diet. This organization is the go-to for education about whole grains (there’s an A to Z list!), how to identify whole grains on a label, and how to get more of them in your diet. Produce for Better Health Foundation Four servings each of fruits and vegetables on the satiating diet can be a tall order if you haven’t been eating close to that amount. The PBH provides a rundown of how to store and handle every variety of produce you might bring home from the store, plus recipes to seamlessly (and deliciously) add more to your day.
Best App
Lose It! It can be tough to keep track of your food during the day — unless you use an app. The free (pay to upgrade) Lose It! app for iOS and Android generates your daily calorie needs based on weight, age, and health goals, and lets you record your meals and portions easily so you can follow the recommendations of the satiating diet.
