A range of super-satiating foods are in development but you don't have to wait until they hit the shelves to get the benefit of more filling foods. Which foods are the most filling? As well as a meal's physical bulk, there's a strict hierarchy among the food groups: protein is the most filling, followed by carbohydrate -fibre is better than starch, which beats sugar - and lastly fat. So protein for breakfast, in the form of eggs or meat, is a good way to curb mid-morning hunger pangs. Plant proteins are just as good as animal-derived ones, says Alexandra Johnstone of the University of Aberdeen, UK. "Any kind of protein is very satiating."
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