Healthy fats promote satiety: Choose your fats wisely can help you feel full longer.

Dietary fat has frequently have been blamed for the increase in the prevalence of obesity. It sort of makes sense that logically that if fat is what is stored that eating more would be the culprit in cause obesity. The problem is that life does not always follow the logic, and fat will help people manage their appetite and naturally feel hungry for less food.

Feeling full longer is the key to weight loss success. If food is satiating, it will make you feel full longer. One of the theories behind the Keto and Paleo diets is that dietary fat is satiating. If this is true, Keto and Paleo diets, which are relatively high in fat, are more satiating than a typical highly processed, high-carb diet. If the diet is more satiating, it should, thus, result in less food consumption and more weight loss.

Relatively few studies have investigated the responses of specific fats and fatty acids on food intake, but that does not mean that there is not a difference. Studies looking at different fats and fatty acids, and inconclusive and the results make it almost impossible to draw conclusions. However, it is clear that not all fats are equal in their effect on appetite or weight loss.

Sure, epidemiological studies have demonstrated a link between high-fat diets, excess energy intake, and obesity, but they also show a connection with increased palatability and satiety. The problem is that obesity is very complex and is the research is often confounded by other variables. For example, exercise variances among studies may affect the end results because it also affects hunger and satiety. Research investigating the association between high fat intake and obesity have been inconsistent and lack clear results.

Quality also matters. Guacamole and processed high-fat junk-foods will lead to different results because junk food is more easily digested and less satiety inducing. In terms of satiety, high-fat diets lead to different results depending on the source of fats. This concept is the hypothesis behind the South Beach and Paleo-style diets, and they work because you are eating the fats that are less processed.

It’s not that fat in isolation has some kind of magical appetite-suppressing power rather it works with the other fiber and protein to slow digestion and promote satiety.

Research? It is clear that fat from almonds, olives, and walnuts promote satiety and weight loss. There are many studies to support this concept. There are also plenty of studies that also show that fat is not the sole reason for weight gain and obesity. There are also plenty of studies to show that fat, along with fiber and protein, slows digestion to prevent hunger.

The bottom line: Foods with healthy fats such as olives, peanuts, salmon, and walnuts help you feel satisfied. I would recommend a healthy mixture of lean protein, healthy fats, and fiber can lead to more satiety and weight loss. It’s not that fat in isolation has some kind of magical appetite-suppressing power, but rather it works with the other fiber and protein to slow digestion and promote satiety.