There’s one thing dieters usually hear. They are advised to eat until they feel full. The problem is the huge variety of food you can choose from, and each has different effects on hunger and satiety. Just imagine this, a 200-calorie chicken breast may give you better satiety than a 500-calorie chocolate cake. This is why losing weight is never about eating until you’re full. It’s primarily on choosing which food will satisfy your hunger with the least calories.

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Qualities Of A Filling Food

According to research, protein is more satisfying than carbohydrates and fat. Protein-rich diets increase satiety and result in reduced total calorie consumption when compared to low-protein diets. Fiber fills you up and provides heft to your diet. It also slows the flow of food through your digestive system, enabling you to feel fuller for longer. A meal with a low energy density has a low-calorie content to its weight. Low-energy-density meals may help you feel full while eating fewer calories.

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Boiled Potatoes

Potatoes have high carbs, so if dieters avoid them when trying to lose weight. But that shouldn’t be the case. Potatoes might have high carbs, but it is also composed of essential vitamins, fiber, and resistant starch. The difference between resistant starch and regular starch is that it has twice lesser calories. You can have 2 instead of 4 calories per gram. You will eat fewer calories when resistant starch is added to your meals.


Studies On Boiled Potatoes

What’s more, if you cool potatoes after cooking, you will increase the amount of resistant starch. Research says that repeatedly doing this process will increase its ability to suppress hunger. It’s one of the best things that came out of a study that compared the capacity of 38 items to satiate hunger. The top item that came out of the study is boiled potatoes. But fried potato chips are three times unhealthier.


Final Verdict About Boiled Potatoes

Boiled potatoes ranked top 1 on the satiety index. That’s because they are also packed with high nutrients. Fried potatoes are a different case, they came out to be three times less satisfying than baked potato chips. So for all dieters out there, stay away from fried potatoes. Make sure to opt for the boiled ones.

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Whole Eggs

Another food that has been wrongly hated in the past is eggs. As it turns out, eggs are very nutritious and have all the important amino acids. Just the yolk alone contains the essential nutrients and most of the protein in an egg. You can find all nine amino acids in eggs and they are quite filling.


What Studies Say About Whole Eggs

Many studies have shown that individuals who ate eggs for breakfast felt more satisfied and consumed fewer calories throughout the day than those who ate a bagel for breakfast. According to one research, those who ate eggs for breakfast lost more weight and had a lower BMI than those who ate a bagel.


Final Verdict About Whole Eggs

Eggs have high-quality protein and are very high in nutrients. Even 36 hours after eating your meal, it helps you suppress your hunger and eat less. That and the fact that it’s easy and convenient to prepare makes it one of the best food for weight loss!

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Oatmeal

Another common food you can find in every kitchen is oatmeal. We usually eat it for breakfast because it’s filling. It also comes third on our satiety scale. The reason for its filling ability is its high fiber content, making it able to absorb water.


What Studies Say About Oatmeal

Oats have a high content of soluble fiber also known as beta-glucan. It aids your glucose absorption and digestion. When compared to ready-to-eat morning cereal, oatmeal was shown to be more effective at suppressing hunger, enhancing fullness, and reducing calorie consumption throughout the day.


Final Verdict About Oatmeal

Oatmeal has a lot of fiber and absorbs a lot of water, making it extremely filling. It may fill you up more than traditional morning cereals, so you may eat less during the day. It’s ideal for a “full” breakfast or a light supper.

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Legumes

Let’s talk about legumes. Beans, peas, and lentils are examples of legumes that are high in fiber and protein. This makes it great for managing hunger, combined with the fact that it’s low-energy-dense too. Not only will it help you lose weight, but it will satisfy your hunger.


What Studies Say About Legumes

Compared to bread, legumes are much more filling by 31 percent. This is the case because they are high in potassium, iron, folate, and magnesium. They are also low in cholesterol and fat. But they have good fats and soluble and insoluble fiber. Beans, peas, chickpeas, and lentils can be a healthier choice for protein instead of meat which are usually high in fat and cholesterol.


Final Verdict About Legumes

Legumes are very filling due to their high protein and fiber content. They’re also low in calories, so they’re an excellent option for anybody trying to reduce weight. They’re also tasty munchies! You may eat them whenever and anywhere you want!

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Apples

You can’t have a balanced diet without apples. Research says that eating fruits is linked to a minimized calorie consumption and over some time, it can help you lose or manage your weight. For one, they have a high satiety index. Eating just one apple can make you feel full because of pectin. Pectin is a soluble fiber that naturally delays digestion. Moreover, apples are more than 85% water, which adds mass and satiation without more calories!


What Studies Say About Apple

It’s worth mentioning that eating whole, solid fruits rather than puréed or juice, which isn’t as satisfying, increases satiety. In one research, the effects of consuming solid apple segments, applesauce, or apple juice at the start of a meal were examined. People who ate solid apple segments consumed 91 fewer calories than those who ate apple sauce and 150 fewer calories than those who drank apple juice. When compared to other fruits, consuming apple segments resulted in greater levels of fullness and lower levels of hunger.


Final Verdict About Apple

Apples are rich in water and soluble fiber while being low in calories. Consuming whole, solid apples may help you eat fewer calories and, as a result, aid in weight reduction over time. Furthermore, apples are a tasty “dessert” after meals! What more could you want? They’re sweet, nutritious, and delicious all around.

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Citrus Fruits

Another fruit with high water content is citrus. Grapefruit and oranges can satisfy hunger with fewer calories. Grapefruit has long been believed to help with weight reduction. In one study, obese individuals who ate grapefruit shed much more weight than those who were given a placebo. Another research discovered that eating half a grapefruit three times a day at mealtimes for six weeks led to moderate weight reduction and a significant decrease in waist circumference.


What Studies Say About Citrus Fruits

When coupled with calorie restriction, eating grapefruit or grapefruit juice before meals lead to a 7.1 percent weight loss as well as a substantial decrease in body fat and circumference. These results could not be ascribed entirely to grapefruit since drinking water before meals had comparable results.


Final Verdict About Citrus Fruits

Citrus fruits, such as oranges and grapefruit, are also beneficial to weight reduction. They’re high in fiber and water, which may help you feel fuller for longer and eat less. And, like apples, they’re sweet and delicious to consume immediately after meals!

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Fish

Fish rich in omega-3 fatty acids may help overweight or obese people feel more satiated. They’re also rich in high-quality protein, which has a reputation for keeping you full for a long time. Fish ranks second on the satiety index, outperforming all other protein-rich meals.


What Studies Say About Fish

According to one research, fish had a far greater impact on satiety than chicken or beef. Another research found that individuals who ate fish consumed 11% fewer calories at their next meal than those who ate beef, suggesting that fish may be a healthier choice than chicken or beef.


Final Verdict About Fish

Fish is high in protein and omega-3 fatty acids, which may help you feel satisfied for extended periods. Fish, like chicken and beef, may be more filling than other protein sources. One disadvantage is that you may have to remove all of the fishbones yourself.

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Lean Meats

Lean meats are rich in protein and provide a lot of calories. Higher-protein diets result in fewer total calories eaten than low-protein diets. According to one research, people ate 12% less at night after eating high-protein meat at lunch than those who had a high-carb meal.


What Studies Say About Lean Meats

Beef ranked second among all protein-rich foods on the satiety index, but other lean meats such as chicken and pork are equally beneficial for weight reduction. Furthermore, as compared to non-lean meats, lean meats are rich in protein and low in calories.


Final Verdict About Lean Meats

Lean meats are preferred by those who follow low-calorie, low-fat diets. Poultry contains selenium, vitamins B3 and B6, and choline. Not only are they filling, but they’re also rich in protein. Consuming high-protein lean meat at each meal may help you eat fewer calories at subsequent meals.

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Cottage Cheese

Cottage cheese is low in calories but rich in protein. It also includes minerals that are helpful, including B vitamins, calcium, phosphorus, and selenium. Because of these characteristics, cottage cheese is a weight-loss-friendly meal, which is why many individuals consume it.


What Studies Say About Cottage Cheese

Cottage cheese is a smooth, mildly flavored curd cheese. This meal is high in protein, B vitamins, and minerals such as calcium, selenium, and phosphorus. Cottage cheese is one of the healthiest foods you can consume whether you’re aiming to lose weight or build muscle.


Final Verdict About Cottage Cheese

Cottage cheese is a low-calorie, high-protein meal. Its satiating effect may be comparable to that of eggs. When you’ve had your fill of eggs and are searching for a new alternative that has almost the same characteristics as eggs, cottage cheese has you covered.

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Vegetables

Vegetables are high in volume while being low in calories. They are also rich in beneficial nutrients and plant components, making them an important element of a healthy diet. They’re also rich in fiber and water, which help you feel full.


What Studies Say About Vegetables

Salads have been proven to help satisfy the appetite, particularly when consumed before a meal. People who ate a salad before a meal consumed 7–12 percent fewer calories during the meal, according to one research. Another research found that having a salad at the start of a meal boosted vegetable intake by 23% more than eating it with the main dish. To keep your salad modest in calories, avoid high-calorie components and dressings.


Final Verdict About Vegetables

Vegetables are high in water and fiber, which may help you feel satisfied for longer. Salads with reduced calories may help you consume more veggies while also reducing your calorie consumption. Furthermore, everyone is aware that veggies are beneficial to health. Vegetables are always a safe bet!

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Popcorn

Popcorn is a whole grain with higher fiber than many other snack foods. It’s also high in volume, so while being low in calories, it takes up a lot of space in your stomach. According to research, popcorn fills you up more than other popular snacks like potato chips.


What Studies Say About Popcorn

Air-popped popcorn is the healthiest option. Popcorn that has been professionally cooked or heated in the microwave may be excessive in calories and include harmful chemicals. To make your popcorn minimal in calories, avoid adding a lot of fat.


Final Verdict About Popcorn

Popcorn is a complete grain that has a lot of fiber and volume, making you feel full. According to research, popcorn is more filling than potato chips. Popcorn is also a lot of fun to consume! Especially when it comes to movies! When you don’t have to worry about gaining weight, it’s more enjoyable to eat while watching a movie!

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What We Could Learn From These Foods

Filling foods have characteristics that are distinct from one another. They may be rich in volume, protein, or fiber while being low in calorie density. Including more of these items in your diet may help you lose weight in the long term. Overall, if you want to reduce weight but don’t know where to start, these meals are an excellent place to start.

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Broth-Based Soups

Solid meals are often seen to be more filling than liquids. According to one research, soups may be more satisfying than solid meals with the same components. In one research, respondents consumed 20% fewer calories during the meal when the soup was presented first. Several studies have shown that eating soup daily may reduce calorie intake, improve satiety, and aid long-term weight reduction.


What Studies Say About Broth-Based Soups

Soups prepared with broth have fewer calories than soups made with cream. With all of that in mind, broth-based soups are a better choice for you if you want soup but are watching your calorie consumption.


Final Verdict About Broth-Based Soups

Soups are quite filling. Soup at the start of a meal may increase satiety, reduce calorie intake, and aid in weight loss over time. Plus, who can resist broth-based soups? They are not only filling, but they are also delicious!