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A list of foods that help you eat less has been compiled
Last reviewed: 01.07.2025
The caloric content of a product and its satiety are concepts that do not always coincide. Nutritionists are well aware of this paradox!
It is believed that of all the fair sex living on Earth, only one percent are those lucky ones who do not have to worry too much about maintaining their weight. From birth, their metabolism is such that you can gobble up a cake at half past two in the morning - and still not gain weight. Everyone else needs to vigilantly monitor the contents of their plates, especially after 30, when metabolic processes slow down, and treacherous fat is deposited in unnecessary places too quickly.
Of course, there are diets and sports. However, even this set is sometimes not enough. Or there is simply not enough time. And it is not always possible.
So today we are talking about those foods that are beneficial to the body, give it the necessary energy and at the same time – oh, miracle! – do not allow hunger to wake up early and command you.
So, what brings a blissful feeling of satiety (for a long time, mind you!) and at the same time does not “burden” the body with calories?
- Potatoes (161 calories in one medium potato)
Potatoes are the most filling product: potatoes even surpass bread in terms of satiety by 3 times. The main thing is not to mix them with meat and fatty sauces.
- Lean meat, fish, legumes
All, as if selected, are protein products. Proteins are used up by the body without a trace: the largest part is sent to replace protein molecules in cells and tissues (plastic function), the smaller part - for energy needs.
- Oranges (59 calories per fruit)
In a list of 38 filling foods compiled by Australian nutrition experts, oranges top the list of all fruits and citrus fruits, thanks to their fibre content.
- Durum wheat pasta (172 calories per 50g serving)
Read about the beneficial properties of such pasta, as well as how you can lose weight with their help, here.
- Eggs (78 calories each)
Eggs contain a lot of protein compounds that help you feel full. Eating one egg for breakfast will significantly reduce your appetite for the next few days and will not add an extra 330 calories to your reserves.
- Dark chocolate (170 calories per 28 g)
It effectively slows down the digestive process: about a quarter of a 100-gram bar of chocolate will help you eat much less other foods, including carbohydrate sweets, as well as salty and fatty foods.
- Soft cheeses (76 calories per 28 g)
Fresh goat cheese or any other type of feta contains concentrated linoleic acid, which promotes satiety and, in addition, helps burn fat in the body. Processed cheese also contains it in fairly large quantities, but you should not eat more than one cheese at a time.
- Skim milk (86 calories per glass)
The proteins contained in milk (for example, casein) are very satiating, and in addition, milk also contains concentrated linoleic acid.
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