I'm looking into reducing calorie intake for cutting while maintaining the feeling of satiety. How can one identify foods that are filling?

NutritionData.Self.com has a useful "Fullness factor", but I don't see a way to sort by that.

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Any ideas or other web sites that may provide this data?

  • Protein and vegetables normally do it for me. – Eric Mar 26 '15 at 23:06

While I can't provide you with a sortable "fullness factor" database - here's exactly how I would get a list of the foods you're looking for...

First, you need a sortable list - and you can download the USDA nutrient database in excel here: http://www.ars.usda.gov/Services/docs.htm?docid=23634

You can begin with sorting all the foods ascending by calories - and you'll quickly realize you can chew through pound after pound of different vegetables & fruits every day (while easily staying well within your calorie limits).

Now, since fiber (http://jn.nutrition.org/content/130/2/272S.short) and proteins (http://www.tandfonline.com/doi/abs/10.1080/07315724.2004.10719381#.VRSVZ_nF98M) have been proven to increase satiety...

You could also try sorting by fiber or protein columns or even make a calculated column, like fiber/calories or protein/calories and sort by those columns - to come up with a list of "highly-filling foods" (that only bring a few calories to the table).

  • oh, and the NutritionData "Fullness Factor" is probably calculated in some similar way too...at least I never heard of something like that being a part of official nutritional measurements – user15206 Mar 26 '15 at 23:45

Turns out that NutritionData does have a search by fullness factor:

NutritionData fullness

A 1995 study shows the satiety index of common foods.

Fitness coach Jeremy Ethier has a video that talks about the satiety index and lists some foods at 2:20: popcorn, porridge, fish, potatoes, oranges & apples are more satiating than other foods.

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