Satiety

Satiety is the feeling of having eaten enough.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 199.} Protein increases fullness in a dose-dependent way; the response depends on timing, solid versus liquid form, the rest of the meal and the time until the next meal.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 199.} Some data suggest higher-protein diets blunt the desire to eat.^{2Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 125.} Some types of dietary fiber also slow stomach emptying and briefly increase fullness.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 200.}

In practice

• During weight loss, the NSCA recommends at least 1.6 g/kg of protein daily, and possibly up to 2.2 g/kg, partly for satiety.^{4Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 132.} Foods that allow large portions without excess calories can also help control hunger.^{4Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 132.}
• Fruit and vegetables provide fiber and fullness, helping clients feel they’re eating more in a calorie deficit.^{5Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 111.} Helms and colleagues suggest a serving of each per 500 kcal when dieting.^{5Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 111.}
• Encourage slower eating: eating fast leaves less time to register the satiety signals that build before a meal ends.^{6Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 541.}
• Low-carbohydrate diets may increase satiety more than higher-carbohydrate diets even when protein is matched, but carbohydrate restriction isn’t necessary for fat loss.^{7Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 126.}
• For clients trying to gain weight, Helms and colleagues suggest finishing most meals a little fuller and choosing foods that are easy to eat in quantity.^{8Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 258.}