What Foods Keep You Full The Longest?

For me, generally, a meal rich in both protein and fiber. Specifically, my 3 bean and turkey chili. One cup of that with 1/4 of an avocado, and I'm good for a long while. And I'm a oft eating, volume eater. It was always my go to lunch when at uni, and I didn't want to carry a giant tote for a lunch pail, lol.

Potatoes, oatmeal, apples, large amounts of vegetables, soups and eggs (only if eaten with bread, eggs don't fill me at all without bread which is odd)

Chicken and meats need to be paired with a starch or I'm hungry 30 minutes later.

The longest would be lean protein (100g or so of chicken, pork, fish) or baked potatoes. eta: And beans, too.

Eggs
Smoked salmon
Baked salmon
Steak
Spinach
Tuna
Avocado
Lentils
Brown rice
Buckwheat
Quinoa

BunnyBomb wrote: »

To answer the Op in a different way...

There are foods that make you "hungry" vs foods that don't.

By default foods that lead to Slow Energy Release (proteins, grains and beans) will stop you becoming hungry as quickly, as they don't lead to a spike of insulin and (ultimately) fat storage. My go to foods for this are Buckwheat, Amaranth, Oats, Quinoa, Nuts and Beans.

In contrast, any food that causes an instant spike in energy (i.e sugar) in normal people, causes a spike in insulin production. This tells your body to burn what it can then work to store the rest as fat.

So 100 calories of slow energy release food is far better for you than 100 calories of sugar. One helps your diet, the other doesn't.

Interestingly, artificial sweetener has another detrimental effect. When you drink or eat something with a sweet "taste", your body sends a message to the pancreas to tell it to produce a pile of insulin in anticipation of receiving sugar soon. When no sugar arrives (because it was sweetener) the body panics a bit when the extra insulin makes your blood sugar drop. The body will often then start sending urgent signals to say "for the love of god eat something!!!".

All this to say, artificial sweetener (if taken excessively) can make you hungry as all hell. So watch the amount of diet soda you drink if you want to feel "full" longer

It really isn't that dry and cut. Hunger depends on a lot of factors, including psychological. That's why the feeling of "fullness" is so individual. For me, for example, a sugar free soda does not produce any hunger, but chicken without starches does, and the fast release starchy potato keeps me full for several hours. And then there is this insulin misconception... If you are eating at a deficit you will not be storing fat, no matter how much your insulin spikes. And then there is also the texture, mouthfeel, and stomach feel. Rice is more filling to me than quinoa despite being a fast release carb, and cooked oatmeal is more filling to me than baked despite being the same grain.

Here is an anecdote from not long ago that shows how big of a role psychology plays. The other day we had a grill party. I forgot to stock on my favorite bread, and the bread that was available was the kind that I don't like. 1100 calories of kebab and stubbornness later I regretted not taking that 15 minute walk to buy my choice of bread. I had to throw a potato in the smoldering charcoal and wait for nearly an hour to eat it, by which point I was still hungry, until I had the potato. A meal like that usually takes me from hungry to full in no more than 600 calories and keeps me full for hours when I have bread with it, but because it felt "incomplete" without the bread it did not satisfy me physically or emotionally.

What keeps you full and what doesn't is very individual. That's why experimenting with different foods and forming your own personalized "feel full" list is very important.

amusedmonkey wrote: »

BunnyBomb wrote: »

To answer the Op in a different way...

There are foods that make you "hungry" vs foods that don't.

By default foods that lead to Slow Energy Release (proteins, grains and beans) will stop you becoming hungry as quickly, as they don't lead to a spike of insulin and (ultimately) fat storage. My go to foods for this are Buckwheat, Amaranth, Oats, Quinoa, Nuts and Beans.

In contrast, any food that causes an instant spike in energy (i.e sugar) in normal people, causes a spike in insulin production. This tells your body to burn what it can then work to store the rest as fat.

So 100 calories of slow energy release food is far better for you than 100 calories of sugar. One helps your diet, the other doesn't.

Interestingly, artificial sweetener has another detrimental effect. When you drink or eat something with a sweet "taste", your body sends a message to the pancreas to tell it to produce a pile of insulin in anticipation of receiving sugar soon. When no sugar arrives (because it was sweetener) the body panics a bit when the extra insulin makes your blood sugar drop. The body will often then start sending urgent signals to say "for the love of god eat something!!!".

All this to say, artificial sweetener (if taken excessively) can make you hungry as all hell. So watch the amount of diet soda you drink if you want to feel "full" longer

It really isn't that dry and cut. Hunger depends on a lot of factors, including psychological. That's why the feeling of "fullness" is so individual. For me, for example, a sugar free soda does not produce any hunger, but chicken without starches does, and the fast release starchy potato keeps me full for several hours. And then there is this insulin misconception... If you are eating at a deficit you will not be storing fat, no matter how much your insulin spikes. And then there is also the texture, mouthfeel, and stomach feel. Rice is more filling to me than quinoa despite being a fast release carb, and cooked oatmeal is more filling to me than baked despite being the same grain.

Here is an anecdote from not long ago that shows how big of a role psychology plays. The other day we had a grill party. I forgot to stock on my favorite bread, and the bread that was available was the kind that I don't like. 1100 calories of kebab and stubbornness later I regretted not taking that 15 minute walk to buy my choice of bread. I had to throw a potato in the smoldering charcoal and wait for nearly an hour to eat it, by which point I was still hungry, until I had the potato. A meal like that usually takes me from hungry to full in no more than 600 calories and keeps me full for hours when I have bread with it, but because it felt "incomplete" without the bread it did not satisfy me physically or emotionally.

What keeps you full and what doesn't is very individual. That's why experimenting with different foods and forming your own personalized "feel full" list is very important.

You're probably right, it's not cut and dry. The info I was quoting came from a TV show I watched recently which did an in depth investigation on the misconceptions around a list of things: counting calories, sugar, sweetener etc.

According to the show there are a lot of misconceptions that are (so they tried to prove) responsible for the erm... widening of society in the last few decades. It focuses on USA mostly, but I expect that's because it was an American funded documentary.

Though I'm not from the US, I found it really interesting anyway and informative from a "understanding the basics" stand point. I'm not sure if it's still available to watch but it was called Food Matters on Netflix.

Lentil soup. Plus very low calorie! I'm full on around 50 calories worth of lentils, plus 30 calories from a chicken stock cube and water and blend

I find that nuts keep me the fullest. I'm addicted to cashews.

I wish.. eggs NEVER make me full

PhoebeJeebies wrote: »

Eggs!

Turkey chili has been my go-to lunch for a while. I make big batches, weigh 10 oz and freeze it. I will have some oyster crackers but that's about it. I am full for hours.