The foods that keep you fullest
Foods that provide good satiety often contain a high proportion of protein, plenty of soluble fibre, a large volume from water and a firm texture that requires chewing.
These characteristics work together to create a longer-lasting feeling of fullness. When you eat foods that require plenty of chewing, the brain has time to register that you are eating, which can help the feeling of fullness become more noticeable. Foods that meet these criteria almost always have a low energy density, meaning they contain few calories in relation to their weight and physical size.
Which low-calorie foods provide good satiety?
Boiled potatoes provide very high satiety in relation to their calorie content, closely followed by white fish, porridge, eggs and pulses.
In studies of satiety, boiled potatoes have provided greater satiety than white bread and certain other carbohydrate-rich foods, for example. Their strong satiating effect is explained by their high water content and specific type of starch. To stay full between meals, you should regularly include these types of foods in your diet. Replace fast carbohydrates with lentils or beans, and make sure every meal contains a lean source of protein such as chicken, cod or quark.
Protein and fibre increase satiety
Protein and certain types of fibre can contribute to satiety by affecting gastric emptying and signals in the gastrointestinal tract, including hormones such as GLP-1 and PYY.
When fibre from foods such as oats or vegetables attracts fluid in the stomach, it forms a thick gel. This gel can slow digestion and contribute to a slower rise in blood sugar after a meal. At the same time, protein is the nutrient that provides the strongest and most lasting satiety signal to the brain. For some people, a higher protein intake can contribute to a lower spontaneous energy intake. Protein also helps preserve muscle mass during weight loss and requires more calories for the body to metabolise compared with fat and carbohydrates.
High-volume foods are important during weight loss
High-volume foods can help fill and stretch the stomach, which is one of several signals that contribute to satiety, without exceeding your daily calorie budget.
Vegetables, fruit, root vegetables and soups consist largely of water. Your stomach senses the volume of food that enters it, but it cannot immediately determine how many calories the food contains. One hundred grams of chocolate takes up hardly any space in the stomach but contains a lot of calories in a relatively small volume, while broccoli, for example, has a significantly lower energy density and provides a larger volume of food for the same amount of energy.
How to build a filling meal in practice
The easiest way to create a filling, low-calorie meal is to use the modified plate model, where at least half the plate is filled with fibre-rich vegetables and root vegetables, one quarter with lean protein and the final quarter with slow-release carbohydrates.
This visual division ensures that you automatically limit the meal's total energy content while supporting your nutritional intake. By allowing high-volume vegetables and protein-rich foods to take up most of the plate, you meet your body's needs for amino acids and micronutrients. For people who find that they become full very quickly, it is always recommended to start the meal by eating the protein, to make it easier to get enough protein and help preserve muscle mass.
Medical treatment and the importance of filling foods
Modern medicines for obesity (GLP-1 analogues) biologically suppress your appetite, resulting in smaller portions and making it particularly important that your food is nutritious and contains enough protein.
These medicines delay gastric emptying and mimic the body's own satiety hormones, which can reduce hunger and food cravings. If your diet during treatment consisted only of nutrient-poor foods in very small amounts, the risk of an inadequate intake of energy, protein and certain nutrients, as well as loss of muscle mass, could increase.
Frequently asked questions about filling foods
Can I eat until I am full and still lose weight?
Yes, it is possible to eat until you are full and still lose weight if you choose foods with high satiety and low energy density. Protein-rich foods, fibre-rich vegetables, pulses and wholegrains help many people feel full on fewer calories and make weight loss more sustainable over time.
Is fat good for keeping you full?
Fat delays gastric emptying, which contributes to satiety, but because fat is extremely energy-dense (9 kilocalories per gram), it provides a very small volume of food. Because fat is energy-rich, it can be easy to consume a lot of energy from small amounts, although fat can also contribute to satiety.
Why do I get hungry straight after eating sweets?
Sweets and refined carbohydrates often contain relatively little protein and fibre and can therefore provide poorer or shorter-lasting satiety than a more balanced meal.
How do liquid calories affect my satiety?
Calories in liquid form, such as fizzy drinks, juice or alcohol, often provide less satiety than the equivalent amount of energy in solid form and can therefore be easier to consume in larger quantities. They therefore provide energy while still leaving you hungry.
Can you eat too much filling food?
Yes, all food contains calories, and excessive intake leads to weight gain regardless of how healthy the food is. However, because of the large volume and high fibre content of filling foods, such as white cabbage or chicken breast, many people may find it easier to maintain an appropriate energy intake with these foods.
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