Foods that tend to be filling include:

1. Boiled potatoes
2. Whole eggs
3. Oatmeal
4. Legumes (beans, lentils)
5. Greek yogurt
6. Fruits (apples, oranges)
7. Fish (especially fatty fish)
8. Cottage cheese
9. Vegetables (broccoli, spinach)
10. Quinoa

These foods are often rich in fiber, protein, or have a low energy density, promoting satiety.

Additionally, here are 5 least filling foods according to the same study.

The study measured 240 calorie quantities of 38 different commonly consumed foods. In general they found that foods higher in protein, fibre and water produced a greater satiating effect than those low in these characteristics.

The biggest surprise (especially for low carb zealots to observe) is that boiled potatoes ranked as the most filling food, above high protein foods like beef and fish.

As for the least filling foods, it was surprising that peanuts weren't particularly satiating for participants. Perhaps because the quantity of peanuts per 240 calorie portion is very small. In comparison, 240 calories of apples and oranges equates to a large volume of food - around 4 or 5 of each.

If fat loss or maintenance is the goal, you can include any food in your diet and succeed. While satiety is subjective to each individual, focusing on protein, fibre and water rich foods seems to be a good idea.

This reason being it will reduce the likelihood of desiring excess calories.

In addition, don't discount the filling effect of any food, not least potatoes.