With 5:2 diet and intermittent fasting growing in popularity, where dieters have to limit calorie intake, it's important to know which food will leave you feeling full and which will leave you hungry for more.
Susanna Holt, PhD, has developed the Satiety Index, a ranking system to measure different food's ability to satisfy hunger pangs.
A 240 calorie serving of different foods from across all food groups was fed to study participants, who were asked to rate their hunger every fifteen minutes for the next two hours. After this time frame participants were allowed to eat as much as they wished.
Researchers ranked food using white bread as a baseline of 100%. Foods scoring higher than 100% are more satisfying than white bread, and those scoring under 100% were less satisfying.
We're pulled together the top 20 foods from the findings in the slideshow below.
Foods That Will Keep You Feeling Full For Longer
Potatoes, boiled (323%)(01 of20)
Open Image Modal (credit:Image Source via Getty Images)
Ling fish (225%)(02 of20)
Open Image Modal (credit:Don Bayley via Getty Images)
Porridge/Oatmeal (209%)(03 of20)
Open Image Modal (credit:Shutterstock / Sunny Forest)
Oranges (202%)(04 of20)
Open Image Modal (credit:Getty Images)
Apples (197%)(05 of20)
Open Image Modal (credit:Getty Images/Image Source)
Brown pasta (188%)(06 of20)
Open Image Modal (credit:NightAndDayImages via Getty Images)
Beef (176%)(07 of20)
Open Image Modal (credit:Adam Gault via Getty Images)
Baked beans (168%)(08 of20)
Open Image Modal (credit:J Shepherd via Getty Images)
Grapes (162%)(09 of20)
Open Image Modal (credit:James Ross via Getty Images)
Wholemeal bread (157%)(10 of20)
Open Image Modal (credit:Quatre Saisons via Getty Images)
Grain bread (154%)(11 of20)
Open Image Modal (credit:Multi-bits via Getty Images)
Popcorn (154%)(12 of20)
Open Image Modal (credit:Lisbeth Hjort via Getty Images)
All-Bran (151%)(13 of20)
Open Image Modal (credit:Chris Ted via Getty Images)
Eggs (150%)(14 of20)
Open Image Modal (credit:Shutterstock / Rene Jansa)
Cheese (146%)(15 of20)
Open Image Modal (credit:Image Source via Getty Images)
White rice (138%)(16 of20)
Open Image Modal (credit:Thomas Barwick via Getty Images)
Lentils (133%)(17 of20)
Open Image Modal (credit:Westend61 via Getty Images)
Brown Rice (132%)(18 of20)
Open Image Modal (credit:Grace Clementine via Getty Images)
Honeysmacks (132%)(19 of20)
Open Image Modal (credit:Bruce A Stockwell/Flickr)
Crackers (127%)(20 of20)
Open Image Modal (credit:Anthony-Masterson via Getty Images)
Do you find these foods satisfying? Let us know in the comments below.