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11 Most Filling Foods for Weight Loss

Eat this to feel fuller without adding calories.


So you want to lose weight? Then you need to be clever about what you are eating. Check out these 11 most filling foods for weight loss that will surely help you achieve your goals.

This list was first shared by Max Posternak. He is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.


Many people who manage to lose, sadly get it all back just a few months later. “The long outcome is largely determined by how easily you’re able to stick to your diet plan,” Posternak explains. And a diet is easy to follow depending on how satiating and satisfying it is.

The concept here is to eat food that will stretch your stomach, making you feel food, but at the same time without adding too many calories to your daily intake.

If you want to know a diet that can do that easily for you, we recommend the Volumetrics Diet, one that I personally have followed for 30 days and saw positive results.


Without further ado, check out Posternak’s 11 most filling foods for weight loss.

Most Filling Foods for Weight Loss


You might think you should restrict your fruit intake because of the simple sugars most of them have. However, other than vegetables, fruit is some of the least calorically dense foods available to eat and this especially true for watermelon.

Over 90% of watermelon is made up of water which makes it one of the least calorie-dense fruits available.

Eating watermelon will reduce your appetite naturally.

Hot Peppers

Hot peppers and the hot sauces they make are rich in capsaicin which will help speed up your metabolism and to prevent future overeating, Posternak explains.



White potatoes

Potatoes will increase your weight depending on how they are prepared, rather than the food itself. Clearly, if you deep-fried the potatoes into French fries, or add butter, milk and cream cheese to your mashed potatoes, you will add many calories to your meal.

Potatoes are actually one of the most filling starchy carbohydrates you can eat. They are extremely filling, especially if you eat them with the skin as it has filling fibre.


Oats are low in calories and very satiating and they rank number 3 on the food satiety scale, Posternak says. That is because of the high number of fibre and the ability that oats have to soak up water which increases the volume they occupy in your stomach.



Many vegetables are low in calories compared to the volume it takes in your stomach, but Posternak broadens up the spectrum to include every vegetable.

Some of the best ones he mentions are celery, cucumber, spinach and lettuce.


Another food that is high in fibre and low in density. One cup of popcorn contains only 30 calories. The problem is that people add a lot of butter to their popcorn portions, which can make it highly caloric.


Next on the list of most filling foods for weight loss are berries. These are great if you want to eat less carbs, especially blackberries and raspberries – these are the only carb you can eat while on a keto diet.



But not just any soup. You want one that is full of vegetables and protein. Soups are predominantly made of liquid and all that water will help fill up your stomach and decrease your appetite.


Fresh brown eggs on rustic wooden table

High in the satiety index and if you eat them early in the day, it can help you consume less calories until you go to bed.


Fish is ranked the most filling protein source on the satiety index. It is also full of omega-3, which many people don’t get enough of in their diet. Choose fatty fish whenever possible to feel fuller for longer.


Cottage Cheese

Another filling protein source, cottage cheese is made of slow-digesting casein protein which takes well over 4 hours to be digested, which will help you stay full for longer.

To help even further your fat loss journey, choose cottage cheese that has 0 per cent fat or go with the skim version.

If you want to know more arguments from Posternak on his list of most filling foods for weight loss, check out his video below.

VIDEO – 11 Most Filling Foods for Weight Loss

Read More: 5 Exercise Methods to Burn Belly Fat Faster

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