Four qualities create lasting satisfaction without overconsumption: high protein, high fiber, high water content, and low caloric density. Research measuring 38 foods found boiled potatoes scored 323% on the satiety index while croissants scored just 47%. Fat, surprisingly, had a negative correlation with fullness per calorie.
This companion explores the satiety index, the four factors that predict fullness, why this explains which eating patterns work, and how to choose foods that satisfy naturally. (4 min read)