Satiety

I discovered a half of an avocado blended into a chocolate protein drink worked really well.

As far as carbs and satiety, its the complex ones that help most

Think about how you can add more fiber (soluble and insoluble) into whatever meal or snack you are making. Less than 10% of Americans actually consume the recommended amount of fiber.

Satiety tends to be somewhat individual. It can even be food timing, calorie timing, or nutrient timing, in addition to food choices. Different people do best on anything from one big meal a day (OMAD) to many small meals spread over the day.

First and foremost, don't try to lose weight aggressively fast for your current size. Doing that makes it harder.

I'd say: Shoot for at most 0.5-1% of current weight to be lost weekly, with a bias toward half a percent unless so severely obese your weight itself is a health threat, and you're under close medical monitoring in case of deficiencies or health complications.

Log your food, and notice when you feel more hungry or more sated. Look for patterns in your eating that may explain the difference, then repeat the possible positive to see if your theory is right. Keep noticing and adjusting: You can figure this out.

Some common things quite a few people seem to find more filling, though it varies and none are universal:

* whole foods (vs. highly processed, refined foods)
* protein
* high-fiber low-cal foods like veggies and fruits
* fats
* well-rounded nutrient-dense foods, because sometimes sub-ideal amounts of one nutrient can trigger cravings for unrelated foods
* High volume low calorie foods (there's a thread with ideas in the Most Helpful Posts subtopic in the Foods and Nutrition part of the MFP Community)
* Specific foods; which foods differ, but a couple of common-ish ones according to survey research are whole potatoes and oatmeal
* Adequate hydration, because some people find under-hydration triggers appetite (no need to drink crazy much, though)

If sleep quality/quantity is sub-par, improving that may help reduce evening cravings. (Fatigue creates energy seeking, and food is energy. )

For some of us (I'm one) eating more fruit helps reduce cravings for higher calorie, less nutritious sweets like candy or baked goods.

It took a while to work out, but my personal best formula is a solid breakfast with plenty of protein, protein through the day, a high volume food at some point daily (usually a huge portion of veggies at dinner), and a small nutritious snack if appetite spikes but a meal isn't coming up soon.

I'm sure you'll differ from me. I included that as just one more individual example to compare with other people's experiences posted above.

You can work this out. Wishing you excellent results!

As far as satiety goes there's lots of individual variability with factors like fiber, sleep, eating better and more whole foods which can't be studied for cause and effect and are mostly a feeling individuals have when they do some of these things, exercise makes me less hungry or is it more satiated, fish fills me up and so on and so on.

The science of satiety is pretty well understood and the ketogenic diet stimulates the players, which are many and involve hormones and neurotransmitters which can be easily studied simply because of the marker referred to as ketones that can be measured and accounted for and studied on a biological level, which is unique to this diet and is easily the go to diet for satiety and weight loss. The ketovore and the carnivore diet work similarly with the carnivore diet probably the most effective. A low carb diet isn't too bad either depending on who's describing it because the allotted grams can vary quite a bit with some studies as high as 40% but generally these are studies where the authors are trying to discredit the low carb diet comparatively speaking or try to show little to no differences, it's comical when you know that's what they're doing, anyway generally people in the low carb space work with around 100 g's and down where the keto diet is normally in the 20g's and of course the ketovore and carnivore are generally absent pretty much of carbs.