The 10 most filling foods for dieters

Where does cereal rank? Read on and see! (US Department of Agriculture)

It should be no surprise that some foods make you feel more full than others --even if they have the same number of calories. A can of soda has roughly the same calorie amount as an English muffin, but it should be a no-brainer to determine which would make a more satisfying breakfast. With other foods, it's trickier to guess. Dieters often eat a healthy, low-cal breakfast, then find themselves "starving" a half-hour later, scavenging their desks for that half-eaten Snickers bar from yesterday.

University of Sydney researcher Dr. Susannah Holt feels your pain. In fact, she conducted a study to determine the satiety index of commonly-eaten foods. Various types of foods were served in equal 240 calories portions, even at the same temperature and in equal-sized chunks where possible. Subjects were blinded to avoid the food's visual appeal having a psychological effect on the tasters. The resulting data makes up the Satiety Index, which ranks foods based on how full they made the subjects feel.

The ten foods with the highest rank on the satiety index should seem heaven-sent to dieters. Incorporating satisfying foods into their diets can help curb hunger pangs and prevent overeating at subsequent meals. Why wrestle with tearing open one of those paltry 100 calorie packs, when the same 100 calories could actually fill you up? Below are the ten foods, as rated on Dr. Holt's index, and how you can incorporate them into your diet.

#1) Potatoes

It shouldn't be a shocker that potatoes make the top of the list, as baked potatoes have been a staple of dieting for more than decades. What may surprise you is that potatoes rank more than 300% on the scale. With a slice of white bread being the "control" food at 100%, that means a plain baked potato ranks as three times more satisfying than bread. Before you head to the drive-through though, there's a caveat: all potatoes are not created equal. French fries scored much lower on the fullness list.

To reap the fullness benefits of potatoes, boiled or baked is the way to go, with lower-calorie and lower-fat toppings only. A big baked potato with fat-free sour cream or yogurt could actually make you feel more full than many lunchbox sandwiches. At dinnertime, have your potatoes roasted, with just a drizzle of olive oil and some fresh black pepper and herbs. Even mashed potatoes should do well to satisfy you, provided that they're made with skim milk and an acceptable butter substitute.

#2) Fish

As the highest-ranking meat on the Satiety Index, fish probably has calories to thank. For the same amount of calories, you can have a much larger portion than you can of beef, pork or chicken, provided that it's not a fattier variety of fish. A 3 oz. piece of fresh tuna (which is actually a nice-sized piece) weighs in at 150 calories. For the same amount of calories you could eat less than 2 oz. of beef, which certainly wouldn't satisfy anyone. The high ranking on Dr. Holt's index proves that fish actually makes people feel fuller longer than other meat products.

Incorporating more fish into your diet doesn't mean you have to stick with boring pieces of grilled fish on your plate. Top your salads with meaty chunks of fresh tuna, or make delicious fish tacos with tortillas and your choice of white fish. Even grilled fish can be jazzed up with cajun seasoning, fresh herbs or your favorite healthy sauce or marinade.

#3) Oatmeal

It's how a lot of European farmers start the day, and no wonder. Farmers need belly-filling, satisfying fuel to start their day. A fast food McMuffin would have them running back to the farmhouse in half an hour for more food. Oatmeal proved to be the most hunger-satisfying breakfast food on the Satiety Index, with twice the satisfaction of Special K, despite the cereal's huge dieting campaign.

It's how a lot of European farmers start the day, and no wonder. Farmers need belly-filling, satisfying fuel to start their day. A fast food McMuffin would have them running back to the farmhouse in half an hour for more food. Oatmeal proved to be the most hunger-satisfying breakfast food on the Satiety Index, with twice the satisfaction of Special K, despite the cereal's huge dieting campaign.

#4 and #5) Oranges and Apples

This result seems almost shocking, as fruit isn't generally what people reach for as a hunger deterrent. The fact is though, that oranges and apples are packed with fiber, which takes up a lot of room in your stomach. You can eat two apples or oranges for the same amount of calories in even a banana, so fullness-wise, the round fruits win!

The next time you need a snack, skip the chips and grab an apple, not just because it's good for you, but because it will actually fill you up more --and longer. Pre-slice your fruit at home to pack for work, or just toss it into your backpack. Chopped apples and orange wedges can also be added to salads, dipped into yogurt, or added to your oatmeal. Apples make a tasty sandwich in a wrap with spring mix and a light vinaigrette dressing, so you can incorporate them into your lunch.

#6) Whole Wheat Pasta

Everyone knows pasta is filling; it's what we gravitate toward when we feel like we're truly starving. However, white flour pastas are burned through pretty quickly in the body. For noodles that stick to the ribs, whole wheat pasta was found to be much more satiating than its bleached cousin. Pasta is easy to overeat, so be sure and serve reasonable portions. Even a fist-sized amount should quell your hunger.

Whole wheat pastas can be found in your regular grocery store, right next to the white stuff. The texture is different, so it works best with sauces that may be different from your ususal ones, though many people like it just fine with marinara. Try whole what pasta in Asian dishes that call for Soba noodles, or serve them cold in pasta salads you can pack for lunch. Just remember: a little goes a long way. It's on the Satiety Index because it's satisfying. There's no need to overeat it.

#7) Steak

Did I just hear someone shout "Hooray?" Steak often has a bad reputation, but as its place on the Satiety index indicates, it can play a good role in a healthy weight-loss diet. Atkins adherents are fans of the plan mostly because it allows them to eat steak with a meal, and now the verdict's in: it helps keep you feeling full and satisfied.

Be sure and buy lean beef and consume it in moderate portions. Although beef is hunger-satisfying, it's not a heart-healthy choice for everyone (and remember that fish ranks much higher in satisfaction). A small steak with a salad and a baked potato (#1 on the list) should be one of the most filling meals you can eat, and provided that you don't drown your food in sauces, it can help with weight loss too.

#8) Grapes

Grapes probably achieve their satisfaction rating the same way that apples and oranges do: by virtue of condensing a lot of fiber into a small space. Just a handful of grapes can make your stomach feel full and satisfied long, long after it would have burned off those M&Ms. And lucky for dieters, they are already made in an easy-to-pop-in-the-mouth snack size.

You already know that grapes are easy to tote around, but you might also like keeping them in the freezer for a fruity, frozen snack when you're craving a treat in the summertime. And although it may seem unusual, don't be afraid to have a cluster on the dinner plate as a side dish. They look pretty and fill you up.

#9) Air-Popped Popcorn

Dieters have known the "popcorn trick" forever, but it bears repeating. Popcorn weighs so little that you can fill up your tummy with cups after cup of the stuff before you've gone over your calorie limit. Without butter, it's healthy too, so it's without a doubt the best crunchy, salty snack choice anyone can possibly make.

You don't even need butter to make it taste good. You might be surprised to find that you like the clean, simple taste of hot, fresh-popped corn without adornment. If you want flavors though, anything goes. Some people like sweeter flavors like cinnamon, but savory flavors are just as delicious: try curry powder, ranch dressing mix or garlic powder for a more unusual treat.

#10) Bran Cereal

All cold cereals are definitely not created equal, and anyone who's run out of steam 10 minutes after eating bowl of Sugar-Frosted Sugar can tell you that. On the Satiety Index though, bran cereals rated much higher in satisfaction than wheat cereals, granola or muesli types. Once again, the fiber is a huge factor in making you feel full.

Ditch the Frankenberry and the kiddie cereals, if you haven't already. In fact, ditch the Special K and the Wheaties, as wheat cereals scored lower on the index. Cereals with high amounts of bran include All-Bran, Raisin Bran, and Multi-Bran Chex. Check the label for cereals with high amounts of bran and low sugar, and your cereal will be far more likely to carry you until lunchtime.

The bottom line is: low calorie and low fat foods are meaningless if they don't actually satisfy you. Add these ten foods to your diet and you'll feel fuller, longer, with less need to snack and binge. Your stomach and your scale will both thank you.

Do you have favorite recipes using these filling foods? Share them, your witty comments, or even your kookiest rants in the comment section, or at ekellywrites at gmail.com.