Fuller for longer…
Filling foods have certain qualities that will keep you satisfied:
High in protein.
High in fibre.
High in volume.
Low in energy density.
Whole, single ingredient foods.
Focus on these types of foods to fill you up with fewer calories.
These foods include:
Protein is the most filling macronutrient, fact!
Fibre bulks up your meal & slows down the emptying of the stomach which subsequently increases the time of digestion, keeping you fuller for longer.
Foods that contain a lot of water/air will also contribute to not feeling hungry soon after eating.
Choose foods that are low in calories/fat for their weight & eat lots of them!