One piece of advice often given to dieters is to eat until you reach satiety — that is, until you feel full. The problem is that different foods can have vastly different effects on hunger and satiety. Here 12 Foods You Can Eat a Lot of Without Getting Fat.
What Makes a Food Filling?
Many factors determine a food’s satiety value, or how filling it is relative to its calorie content. The calorie/satiety ratio is measured on a scale called the satiety index. The satiety index also measures a food’s ability to make you feel full, reduce your hunger and lower your calorie intake over the course of the day.
High volume: Studies indicate that the volume of food consumed strongly influences satiety. When foods contain a lot of water or air, the volume is increased without adding calories .
High protein: Studies show protein is more filling than carbs and fat. Diets higher in protein increase satiety and lead to lower overall calorie intake than lower-protein diets.
High fiber: Fiber provides bulk and helps you feel full. It also slows the movement of food through your digestive tract, which keeps you feeling fuller for longer.
Low energy density: This means that a food is low in calories for its weight. Foods with low energy density can help you feel full for fewer calories.
1. Boiled Potatoes:
Due to their higher carb content, many people avoid potatoes when trying to lose weight, but they should not. Whole potatoes are loaded with vitamins, fiber and other important nutrients. They also contain a certain type of starch called resistant starch, helping you feel full.
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