Fighting hunger advice?

I eat....

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I have personally found that if I make sure to eat certain foods or more specifically hit my protein macro-nutrient, I am not as hungry as often. A lot of it depends on how long food takes to digest. This is why empty calories can be bad for you.

I found that eating my food a small amount every hour or so helped. Not necessarily eating more, but breaking it up, like half a sandwich, etc.

Also I saw a programme where one group at a meal, and the other group ate the same meal, blended into a soup. They looked into their stomachs and the food stayed in the stomach of the soup group longer than the solid food people.