Boiled potatoes are very filling and scored the highest of all the foods on the satiety index. They can fill you up and help you eat fewer calories in total.
1. Boiled potatoes
Eggs are a nutritious, high protein food with a powerful impact on fullness. They may also help you eat less later in the day.
2. Eggs
Oatmeal is a very filling breakfast choice. It may help you eat fewer calories in the following meal and delay stomach emptying.
3. Oatmeal
Fish is rich in protein and omega-3 fatty acids, which may increase feelings of fullness. The protein in fish may have a stronger effect on fullness than other types of protein.
4. Fish
Soups are very filling meals, despite being in liquid form. They may also stay in the stomach longer, thus prolonging feelings of fullness.
5. Soups
Meat is high in protein and very filling. Beef scored the second highest among the protein-rich foods on the satiety index.
6. Meat
Vegetables are rich in fiber and water, which may keep you full for longer. Eating a salad before a meal can help you eat fewer calories overall.
7. Vegetables
Legumes are a good source of fiber and protein. They may help you feel full compared with other foods.
8. Legumes
Fruit is high in fiber and provides bulk that may help you feel full for longer. Whole fruit has a stronger effect on fullness than fruit juice.
9. Fruit