Top 5 Foods to Keep You Full

If you're constantly hungry while trying to lose weight, you might not be eating the right types of food. The Satiety Index measures how full a specific food makes you feel compared to standard white bread.

Here are the top 5 foods to incorporate into your diet to crush cravings:

1. Boiled Potatoes

Often demonized by low-carb diets, boiled potatoes are actually the #1 most satiating food tested. They contain a protein called proteinase inhibitor 2 (PI2), which has been shown to suppress appetite. Tip: Cool your potatoes after boiling to form resistant starch, which is great for gut health.

2. Eggs

Eggs are a nutritional powerhouse. High in protein and healthy fats, a breakfast centered around eggs has been proven to significantly reduce calorie intake for the next 36 hours compared to a bagel breakfast.

3. Oatmeal

Oats are incredibly filling due to their high fiber content and ability to soak up water. They are rich in a specific type of soluble fiber called beta-glucan, which forms a thick gel in your gut, slowing down digestion and keeping you full for hours.

4. Fish

Fish, particularly lean white fish and omega-3 rich salmon, ranks higher on the satiety index than all other protein-rich foods, including beef and chicken.

5. Greek Yogurt

Thick, creamy, and packed with casein protein (a slow-digesting protein), Greek yogurt provides sustained energy. Top it with a handful of berries for added volume and fiber.

The Golden Rule: When building a meal to keep you full, aim for a combination of Protein, Fiber, and Water Volume.