1. Boiled Potatoes
Due to their higher carb content, many people avoid potatoes when trying to lose weight, but they shouldn’t. Whole potatoes are loaded with vitamins, fiber
2. Whole Eggs
Eggs are another food that has been unfairly demonized in the past. The truth is, eggs are incredibly healthy and high in several important nutrients. Most of the nutrients, including about half of an egg’s protein, are found in the yolk.
Oatmeal is a type of porridge or hot cereal, that is often consumed for breakfast. It’s incredibly filling and ranks third on the satiety index. This is mainly due to its high fiber content and ability to soak up water.
4. Broth-Based Soups
Liquids are often considered to be less filling than solid foods. However, research shows soups may be more filling than solid meals with the same ingredients. When the soup was eaten at the start of a meal in one study, subjects consumed 20% fewer calories at that meal.
Fish that are rich in omega-3 fatty acids may increase satiety in people who are overweight or obese. They’re also loaded with high-quality protein, which is known to be very filling. In fact, fish scores higher than all other protein-rich foods on the satiety index and ranks second of all foods tested.