10 foods guaranteed to keep you full for longer

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The science
A decade ago researchers in Australia came up with the "satiety index" a way to determine how satisfied you feel after eating certain foods. Participants ate a 240-calorie portion of each food then rated their satiety over 2 hours. Using that information, scientists put together a list of the best foods for keeping you fuller for longer meaning you are less likely to over eat. Make these stomach-stoppers the staples on your next shopping list.

White potatoes
Curse carbs all you want, but fibrepacked potatoes kept participants in the Australian study full 2 hours after eating - three times longer than the average food. But beware: Researchers were surprised to find fatty fried potatoes weren't as satisfying and didn't fare as well.

Eggs
They've been called ‘perfect protein' and a new study confirms protein's role in satiety. Researchers at the University of Washington found that people who eat a 30% protein diet ate 441 calories less each day than those on a 15% protein diet.

Oatmeal
It's the most satisfying breakfast cereal around, providing more protein per serving than any other grain as well as a good dose of fibre. Add some low-fat dairy like yoghurt or skimmed milk and you should stay full all morning.

Beans
Their high fibre content is key. According to Dr Ida Laquatra, director of global nutrition at Heinz. "Research shows that high-fibre foods are processed slower and last longer in the stomach, resulting in a feeling of fullness long after they have been eaten."

Fish
Your last piece of salmon sashimi may send you calling for take away an hour after you finish but cooked white fish is proven to keep you full. For best results, steam or grill a thick white fish such as cod, bass or halibut.

Soup
Research from Pennsylvania State University found that dieters who ate soup twice a day were more successful at losing weight and maintained, on average, a total weight loss of 16 pounds after 1 year. Chunky, broth based soups, such as chicken and vegetable are most filling.

Apples
An apple a day can keeps the doctor away... and full. High water content may be the reason. "Foods that contain water have more bulk and lower density - meaning you get more food for less calories," says Dr Elisa Zied, author of "So What Can I Eat?" And do we even have to mention the fibre?

Beef
Packed with protein and micronutrients such as iron and zinc, a little beef goes a long way. Partner beef with a high-fibre side dish such as wild rice and you can close the kitchen after dinner.

Salad
"Salad adds bulk to a meal that keeps you full with less calories," according to Zied. Additional research from the Penn State shows that people who eat salad at the start of a meal wind up taking fewer calories all day than those who skipped salad.

Popcorn
A great snack that provides bulk, popcorn keeps your mouth moving longer than the same amount of calories of other snacks like crisps or pretzels.

http://www.menshealth.co.uk/Weight-loss/The-satiety-index/v3