On April 10, online fitness coach Dan Go published an Instagram post discussing the benefits of adding five specific foods, such as apples and blueberries, to one's diet for achieving sustainable weight loss by promoting satiety. In the accompanying video, he remarked, “Here are my top 5 low-calorie foods that will help you feel full while shedding fat, because, let's be honest, willpower falters when hunger becomes overwhelming.”

Dan proceeded to enumerate the foods, stating in the video:

1. Apples 

Apples serve as a natural appetite suppressant. They stand out as exceptional fruits, rich in fiber, particularly pectin, which forms a gel-like substance in the stomach. This process slows down digestion and promotes a feeling of fullness. Additionally, the act of chewing apples extensively signals to the brain that you are consuming something substantial. With their high water content and low calorie count, apples remain in the digestive system for an extended period.

2. Blueberries

They are small yet powerful and highly beneficial for blood sugar management. With low calorie content and a high water and fiber composition, they enhance your snacking experience without significantly increasing your calorie intake. Their low glycemic index ensures that you avoid drastic sugar spikes, providing a consistent source of energy. Additionally, they are rich in anthocyanins, antioxidants that assist in regulating insulin levels and reducing inflammation, both of which are crucial factors in controlling hunger..

3. Potatoes 

These foods are the ultimate champions of satiety. Indeed, boiled potatoes rank highest on the satiety index for a good reason. Comprising 79 percent water and containing resistant starch, they are naturally low in calories per gram. Consuming them cooked and then cooled provides a gut-friendly source of starch that nourishes beneficial bacteria and promotes a feeling of fullness. It is also important to note that carbohydrates are not harmful, particularly these types that are low in digestibility.

4. Asparagus 

Indeed, while they may cause a peculiar odor in your urine, asparagus provides significant satiety. With only 20 calories per half cup, it is important not to underestimate its nutritional value. Asparagus is abundant in soluble fiber, boasts a low glycemic index, and offers a respectable amount of protein for a vegetable. Additionally, it promotes gut health and helps regulate hunger hormones.

5. White fish

Lean fish boasts an impressive satiety index exceeding 200 percent, while containing only 109 calories per cooked fillet, making it an exceptional choice for appetite regulation. Additionally, it is low in calories yet highly satisfying. Consuming lean fish can indeed make you feel invigorated and energized.

Dan wrote in his caption, “Follow these 5 steps to speed up your metabolism.” These are:

1. Build muscle

Muscle is more metabolically active than fat. Muscles help increase metabolism by helping you burn more calories daily, even at rest.

2. Eat higher protein

Each food you eat has a thermic effect. Protein has the highest, with 20-30% of its calories going into digestion alone.

3. Get a standing desk

Standing burns more calories than sitting. If you have a desk job, get an adjustable standing desk and stand for 15 minutes for every 45 minutes of sitting.

4. Fix your sleep

Sleep affects your metabolism through hormones & appetite. Lack of sleep also interferes with recovery, which affects your ability to build muscle efficiently.

5. Increase your NEAT (Non-Exercise-Related Physical Activity)

One way to increase NEAT is by fidgeting, which can burn 10x more calories than sitting still. Another way is walking.

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