11 of the most filling foods to eat if you’re always hungry

One of the most common myths about weight loss? That you need to feel hungry to make it happen. The truth is that deprivation is not only unsustainable, but it can also lead to overeating. That’s why staying satisfied is so important. And that means knowing which foods are most filling. Here are 11 of the top dietitian-recommended choices, from potatoes to popcorn.

That feeling of satisfaction or fullness after eating is what’s known as satiety — and not all foods have the same impact. To understand how filling a food is, experts refer to something called thesatiety index, which compares a 240-calorie portion of 38 different foods. In general, high-scoring items (a.k.a. the most filling) have a few things in common:

• High in volume, meaning they have a lot of air or water, which can make portion sizes large. (See: grapes and popcorn).

• High in fiberand protein, “which both play a role in slowing digestion,” according toMichelle Cardel, Ph.D., RD, the senior director of global clinical research and nutrition at WeightWatchers.

• Low in energy density, or in other words, delivers relatively few calories for its weight.

11 of the most filling foods for weight loss

Not all of the most filling foods are nutrient-packed, but many deliver a fair amount of vitamins and minerals per calorie as well. Here are 11 worth adding to your meals and snacks. Each is listed with nutrition information — but WeightWatchers makes your daily math seamless with the Points® system, which crunches all the macros into a single, easy-to-track number.

Baked potato*: ZeroPoint® food

Rich in water and with 4 grams of fiber and 4 grams of protein permedium baked potato (with skin), this simple spud beat 37 other foods to score highest on the satiety index scale. In one study, participants who consumed 45 grams of potatoes reportedfeeling more satisfied and less hungrycompared to those who ate the same amount of rice or pasta. “The skin of a potato contains fullness-supporting fiber, so be sure to eat the skin too, not just the flesh,” Cardel suggests. One note: This fiber-boost is only true for fresh potatoes, not ones that have bruises, eyes, and green spots.

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Chicken turkey, lean meats,and seafood: ZeroPoint foods

Those who eat25 to 30 percent of their calories in the form of proteingenerally eat less and have an easier time maintaining or losing weight compared to those who eat 10 percent or fewer of their calories from protein, according to a 2014 study in The Journal of the Missouri State Medical Association. While it’s common to be eating plenty of protein from meat, poultry, and eggs, many peoplefall shortwith getting enough protein from seafood, nuts, and seeds. Eating more of those kinds of protein-rich foods can help you get more fiber, unsaturated fat, and vitamin D.

All non-starchy vegetables: ZeroPoint foods
Veggies like leafy greens, broccoli, cauliflower, asparagus, peppers, and celery have low energy density. That means that they deliver relatively few calories for their serving size — but because they’re high in water and fiber, they have more volume and take up more space in your stomach. “If you choose foods that have a lower density of calories, you’ll get a bigger portion for your calorie needs,” says Barbara Rolls, Ph.D., director of the Laboratory for the Study of Human Ingestive Behavior at Penn State University and author of The Ultimate Volumetrics Diet. Case in point: You’d have to eat more than two cups of cooked baby spinach to consume 100 calories, but you’d get the same amount of calories from just 1 measly tablespoon of butter.

1oz of almonds: 4 Points
1oz of walnuts: 6 Points
“Nuts and nut butters provide a trifecta of protein, fiber, and heart-healthy fats, all of which can help to support feelings of fullness,” Cardel says. And while the satiety index only looked at peanuts, scientists have found thatwalnutsandalmondsexcel when it comes to preventing hunger.

While portion sizes are smaller for nuts than they are for, say, fruits or veggies, they’re still worth incorporating into meals and snacks. Exhibit A is a 2021 study in the journalNutrients, which found that participants felt more full after eating 1½ ounces of mixed nuts than they did after snacking on the same amount of pretzels. The nut-noshers also displayed lower heart rates; a sign of a possible heart health boost. That said, both groups were on a controlled-calorie diet and lost the same amount of weight.

*not a ZeroPoint food for those living with diabetes

Some foods are naturally more filling than others. In general, foods that are higher in fiber and protein — as well as those with more volume — will help you feel more full than other foods. By incorporating foods like popcorn, fruit, nuts, lean proteins, and potatoes into your meals and snacks, you can up your satisfaction for longer.