The most straightforward way to do this is to choose foods that send strong satiety signals to the brain stem but contain a moderate number of calories. These are foods that have a lower calorie density, higher protein and/or fiber content, and a moderate level of palatability. This tends to include simple foods that are closer to their natural state, such as fresh fruit, vegetables, potatoes, fresh meats, seafood, eggs, yogurt, whole grains, beans, and lentils.
