Basal Metabolic Rate Weight Loss Tool

Background

• Satiety ratings were obtained every 15 min over 120 min after which subjects were free to eat ad libitum from a standard range of foods and drinks
•  A satiety index (SI) score was calculated by dividing the area under the satiety response curve (AUC) for the test food by the group mean satiety AUC for white bread and multiplying by 100. Thus, white bread had an SI score of 100% and the SI scores of the other foods were expressed as a percentage of white bread.
• RESULTS: There were significant differences in satiety both within and between the six food categories. The highest SI score was produced by boiled potatoes (323 +/- 51%) which was seven-fold higher than the lowest SI score of the croissant (47 +/- 17%). Most foods (76%) had an SI score greater than or equal to white bread.
• The amount of energy eaten immediately after 120 min correlated negatively with the mean satiety AUC responses (r = -0.37, P < 0.05, n = 43) thereby supporting the subjective satiety ratings.
• Protein, fiber, and water contents of the test foods correlated positively with SI scores (r = 0.37, P < 0.05, n = 38; r = 0.46, P < 0.01; and r = 0.64, P < 0.001; respectively) whereas fat content was negatively associated (r = -0.43, P < 0.01).
• CONCLUSION: The results show that isoenergetic servings of different foods differ greatly in their satiating capacities. This is relevant to the treatment and prevention of overweight and obesity. Foods rich in fiber also rank high and contain few calories. Generally speaking, foods that rank high and satisfy your hunger for a longer period of time are foods with high protein, -water- and/or fiber content.  These foods will help make you feel full, literally by filling your stomach, and with a full stomach you can more easily avoid nibbling.
• Plain boiled potatoes showed to be the most satisfying food tested according to energy content, three times more satisfying than white bread. A lot of people, having learned about the Glycemic Index, avoid potatoes during a diet as it doesn’t have a low glycemic index but a medium one. From a nutritional point of view plain boiled potatoes are an excellent choice of diet food, full of vitamins and fibers. Potatoes don’t make you gain weight, as long as you don’t eat them with butter, sour cream, cheese etc.
•  So, a good diet for weight loss should, from the satiety point of view, contain at least some slowly-digested carbs and protein. Together with what you already know of calorie content it’s easy to choose the right food. Good choices are lean meat and chicken without the skin, food rich in fiber, like beans and lentils and whole meal bread. Also preferable are foods rich in water.
• Vegetables are especially great for weight loss; they contain lots of nutritional value, few calories and they are filling. The Satiety Index has, as does the glycemic index, limitations. It doesn’t tell you anything about the nutritional value of the food; only how well a certain food satisfies your hunger.
  

Satiety failures (130 or less)

Crackers 127%
Cookies 120%
White pasta 119%
Bananas 118%
Jellybeans 118%
Cornflakes 118%
Special K 116%
French fries 116%
Sustain 112%
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White bread 100%
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Muesli 100%
Ice cream 96%
Crisps 91%
Yogurt 88%
Peanuts 84%
Mars candy bar 70%
Doughnuts 68%
Cake 65%
Croissant 47%