Which foods are the most satisfying?

What are the foods that satisfy the most and that we should prefer in a low-calorie diet? At the end of the nineties, a first classification of foods that satiate the most was made, by Dr. Holt, which made it possible to establish the satiety index , a parameter through which foods are precisely identified based on their degree of satiety.
Basically, the satiety index rewarded foods rich in fiber and protein foods: in fact, proteins are the most satiating macronutrient of all. Therefore, if we want to choose the foods that satisfy the most to reduce the stimulus of hunger, feel fuller and above all be able to eat less, here is what we must focus on:

FOODS THAT SATISFY MORE: HERE ARE SOME IDEAS
1) Foods rich in fiber : obviously fruit and vegetables have the power to satiate a lot, but alas they are also easily digestible. A tip is to consume raw vegetables at the beginning of the meal, for example radishes, lettuce, watercress, raw pepper, cucumbers, celery, fennel and carrots. This improves our enzymatic profile and allows us to satiate ourselves by taking in water and fiber.
2) Potatoes:in a low-calorie diet, potatoes work very well; boiled potatoes are the most filling food according to the Holt classification. If you are on a diet, eat 200 grams of boiled potatoes in their skins instead of a plate of pasta or rice, season with a drizzle of oil and low-fat cheese such as ricotta, cottage cheese, quark. Above, a nice mound of sautéed vegetables. You will have a very satiating stuffed potato! Other types of potatoes, such as sweet potatoes or American ones, are also good

3) Hydrophilic foods: these are foods that collect a lot of water, swelling during cooking. These include oat flakes, useful for making porridge (very satiating food, perfect for breakfast), and all legumes.
4) The shirataki:konjac is a plant whose fiber, glucomannan, is highly satiating, so konjac noodles are easily satiated, but be careful. Not everyone can afford to eat konjac often, and you need to drink a lot to allow the intestines to dispose of these fibers.
5) Soy vermicelli : even soy vermicelli absorb a lot of water. One hundred grams of vermicelli is much more voluminous than one hundred grams of pasta and rice. If you love larger portions, try the soy vermicelli.
6) Whole foods: they have fiber and often taste different than refined grains, which helps make them more filling. Some pseudocereals, such as quinoa, increase significantly in volume when cooked.
7) The fibrous smoothies:a research long ago established that the texture of smoothies always had to be fibrous and not liquid, for smoothies to be satiating. You can do this by adding lettuce to your fruit and plant-based milk smoothies. For example: lettuce + a pear + 200ml of rice or soy milk.
8) Proteins: chicken, turkey, meat, seitan, tempeh, eggs, cheeses. They are all very filling foods! If you are on a diet, choose the leanest protein sources, and prefer protein over carbohydrates.