10 most filling foods you can eat

Hunger isn't always real hunger

Sometimes an hour after eating you're already thinking about something else. That's not real hunger. It means what you ate didn't satisfy you. And that has a solution.

There are foods that keep you full for hours and others that look like food but actually leave you hungry 20 minutes later. Here are the ten best.

The 10 most filling foods

1. Eggs. High protein, healthy fats, essential nutrients. Studies show a breakfast with eggs reduces calorie intake for the rest of the day by up to 20%.

2. Oats. Soluble fibre forms a gel in the stomach that slows digestion and keeps you full for 3-4 hours. Add protein and fat to amplify the effect.

3. Legumes. Lentils, chickpeas, black beans. Combination of protein and fibre. Low in calories and highly satiating. Overlooked by most people, but one of the most powerful satiety tools that exists.

4. Greek yoghurt. Double the protein of regular yoghurt. Keeps you full and supports gut health. Choose the plain variety.

5. Potatoes. Boiled potatoes are actually one of the most satiating foods per calorie according to the satiety index. Not fried. Boiled or steamed.

6. Oily fish. Salmon, mackerel, sardines. Combination of protein and omega-3 fatty acids that regulate the hunger hormones ghrelin and leptin.

7. Avocado. Monounsaturated fat and fibre create satiety that lasts. Half an avocado added to a meal significantly extends the feeling of fullness.

8. Apples. Pectin and water content add volume. Chew them slowly. It gives the brain time to register fullness.

9. Chicken breast. The leanest protein. High in leucine which activates satiety signals in the brain. Simple, effective and affordable.

10. Broccoli. Low in calories, high in fibre and water. You can eat a large portion for very few calories and feel completely satisfied.

Practical tip

You don't need to eat all ten every day. Aim to include 3-4 of these at each meal. The more you base your diet on these foods, the less often you'll feel hungry between meals.