Studies show that the quantity of food eaten has a major effect on the feeling of fullness. 

Foods high in water or air content may have their volume increased without the addition of calories.

Studies have shown that protein is more filling than carbohydrates or fat.

 Diets high in protein are more effective in reducing hunger and, by extension, calories consumed.

High fiber content: Fiber is bulky and helps you feel full on fewer calories. 

Because digestion is slowed, you may enjoy the fullness of your meal for much longer.

When a food has a low energy density, it has a little number of calories per unit of weight.

You may save calories without sacrificing fullness by eating foods with a low energy density.