Final answer:
Protein and high fiber foods, as well as those high in fatty acids, increase satiety, helping individuals feel fuller and stick to a low calorie diet by affecting hunger hormones and prolonging digestion. Lower energy density foods also contribute to feeling full without an excess calorie intake.
Step-by-step explanation:
The nutrient that increases satiety, making a person feel fuller and better able to stick to a low calorie regimen, are generally foods that are rich in protein and those with high fiber content. Protein has a high satiety index, which means it can make you feel full for a longer time period. This is due to the fact that protein influences the release of hunger hormones such as ghrelin and leptin. Foods high in fiber, on the other hand, add bulk to the diet without adding calories, which results in a feeling of fullness and a longer digestive time, thus extending the feeling of satiety.
Foods high in fatty acids also tend to promote satiety more effectively than foods with high carbohydrate content alone. This is because fats are more energy-dense and digest more slowly than carbohydrates. The feeling of fullness from fatty acids contributes to better adherence to a diet since they regulate satiation signals to the brain through both mechanical and chemical means.
Choosing foods with lower energy density is also important for achieving energy homeostasis. Energy-dense foods provide more calories per gram which can lead to weight gain if consumed in large amounts. By selecting foods that have a lower energy density, it is easier to eat larger portions without consuming too many calories, thus promoting weight loss while maintaining satiety.