Answer:

One diet method designed to promote lasting satiety is based on research conducted at Laval University in Canada. Researchers developed this plan to create a healthy and flexible eating strategy that promotes prolonged satiety, making it possible to follow it over the long term.

People following this diet are advised to eat three meals per day, each containing 500 calories or less, with a macronutrient ratio of 20 to 25 percent protein, 45 to 50 percent carbohydrates, and 30 to 35 percent fat. Although additional food is allowed if you want, the plan is structured to keep you feeling satisfied enough that you won’t crave more.

Meals with a macronutrient ratio of 20 to 25 percent protein, 45 to 50 percent carbohydrates, and 30 to 35 percent fat can help you stay fuller longer and manage your weight better. Illustration photo by Pexels

This diet emphasizes low-calorie, low-glycemic foods, such as leafy greens, whole grains (brown rice, barley, whole-wheat pasta), lean protein (fish, meat, eggs, dairy products), nuts, legumes (lentils, peas) and certain fruits.

Plus, because this diet combines fiber, fat, and protein—essential components that help you feel full—it helps maintain that satiety longer than meals high in refined carbohydrates. The plant-based ingredients in this diet not only promote weight loss but also significantly reduce the risk of chronic diseases and other adverse health effects.

One of the main benefits of this satiety-promoting diet is its satisfaction-based approach. For those who struggle to stick to three strict meals, this plan may be appealing, as it encourages healthy snacking and allows for longer intervals between meals.

Beyond food choices, how you eat is crucial. Experts recommend eating slowly and paying attention to your body’s signals, especially when it comes to feeling full.

Nutritionist Pham Hong Ngoc

Vietnamese Institute of Applied Medicine