I came across a report yesterday regarding a study (as yet unpublished, as far as I can make out) which assessed the effects of eating chocolate on subsequent appetite. What this study appears to have shown is that dark chocolate, gram for gram (and pretty much calorie for calorie) is most satisfying than milk chocolate.
The fact that the food tested here was chocolate gives this study a festive feel. However, the wider issue here is that foods do vary in terms of their ability to satisfy the appetite. And this has considerable relevance for those wanting to control their food intake without going hungry.
After those of us who celebrate Christmas and New Year have celebrated these things, our minds may turn to shedding the pounds we may have accumulated over the festive season. My belief is that if this is to be done in a sustainable way, then choosing foods that are sustaining is key.
One thing worth considering here is that fact that lower glycaemic index (GI) foods (foods that release sugar relatively slowly into the bloodstream) tend to be more satisfying than higher GI ones [1]. In addition, protein appears to have particular appetite-sating abilities [2] (see here and here too).
What all this means is that, generally speaking, if an individual wants to lose weight without hunger, the diet should be relatively low GI and rich in protein. This diet will tend to be relatively low in carbohydrate generally, which is likely to be good news with regard to disease protection too (see here, here and here for some specifics on this).
References:
1. Roberts SB. High-glycemic index foods, hunger, and obesity: is there a connection? Nutrition Review 2000 58:163-169
2. Astrup A. The satiating power of protein – a key to obesity prevention. Am J Clin Nutr 2005;82(1):1-2
