Eat Foods that Satisfy You Instead of Following Fads
Lindsay Knake
| 3 min read
Eating foods that make you feel satisfied is one way to stay fuller longer and improve your health instead of following crash diets and viral food fads.
Despite the popularity of social media food trends, living a healthy life isn’t something you can hack your way to achieving. Learn about satisfying foods to add to your meals and snacks and why viral trends are risky.
High fiber and protein foods to eat
Eating food that satisfies you:
- Can reduce overeating
- Can help with weight loss
- Allows for mindful eating
- Reduces snacking
Fiber promotes satiety. Most American eat 10 to 15 grams of fiber daily, but the recommended daily amount is 25 to 38 grams. A high-fiber diet can help you feel fuller longer, keep blood sugar levels stable, reduce cholesterol and reduce the risk of chronic disease.
You can find fiber in whole grains, fruits, vegetables, nuts and legumes. Examples of high fiber foods include:
- Raspberries
- Blackberries
- Chickpeas
- Avocados
- Oats
- Lentils
- Black beans
Protein is another nutrient that can leave you feeling fuller for longer. This macronutrient builds and repairs muscle and bone tissue and helps oxygenate red blood cells. Aim to get 0.8 grams to 2 grams of protein per kilogram of body weight depending on your activity level and dietary needs. Healthy sources of protein include:
- Eggs
- Nuts
- Legumes
- Lean meat
- Yogurt and kefir
The risks of social media diet trends
Eating to satiety but not overeating is a key part of long-term health and well-being. There are social media trends that promote high-fiber concoctions as meal replacements to watch out for.
One is “oatzempic,” a viral trend of a blended drink made of oats, water, lime juice and optional additions such as chia seeds or cinnamon as a meal replacement for weight loss. The claim behind this drink is that it suppresses your appetite because of the fiber content and helps you lose weight quickly. However, there is no scientific evidence for these claims.
Additionally, crash diets, eating too little and rapid weight loss can lead to:
- Irritability
- Dehydration
- Dizziness
- Constipation
- Reduced ability to regulate body temperature
- Loss of muscle tissue
- Hair loss
- Irregular menstrual cycle
Trends like “oatzempic” are primarily targeted at teenagers and young people, and parents should talk to their children and teens about this trend and others. Following trends and crash diets can lead to disordered eating and poor body image.
Disordering eating is a term that refers to a broad range of irregular eating behaviors such as rigid food rules and frequent dieting and is a sign an individual has an unhealthy relationship with food. If left unaddressed, disordered eating can turn into diagnosed eating disorders such as anorexia to bulimia nervosa. About 8% of Americans will have an eating disorder in their lifetime, according to the National Association of Anorexia Nervosa and Associated Disorders.
Instead of a fad meal replacement, try oatmeal or overnight oats for breakfast. Adding seeds, nuts, fresh fruit and your choice of milk can add flavor and additional nutrients.
Living a healthy life isn’t something you can achieve through fads and viral trends. The best ways to improve and maintain your health, reduce the risk of chronic conditions and keep health care affordable include:
- Eating a diet of vegetables and fruits, whole grains, healthy fats and lean protein.
- Regular exercise
- Regular sleep
- Close relationships
Image: Getty Images
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