High-satiety meat, poultry & eggs: the best options

In a 12-day randomized crossover study, people were allowed to eat as much as they wanted on a high-protein, normal-protein, and low-protein diet. During the high-protein portion of the trial, they consumed 500-550 fewer calories than they did during the normal-protein and low-protein portion of the trial:

The American Journal of Clinical Nutrition 2013: Protein leverage affects energy intake of high-protein diets in humans [randomized trial; moderate evidence]

A systematic review of randomized controlled trials found that higher-protein diets tend to promote weight loss, due in part to reducing hunger and increasing satiety:

Journal of the American College of Nutrition 2004: The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [systematic review of randomized trials; strong evidence]

In short-term trials, overweight and lean women ended up eating fewer calories when they were allowed as much food as they wanted at low-energy-density meals compared to high-energy-density meals – even though they reported having similar hunger and fullness levels after all meals:

The American Journal of Clinical Nutrition 1998: Energy density of foods affects energy intake in normal-weight women [randomized trial; moderate evidence]

The American Journal of Clinical Nutrition 2001: Energy density of foods affects energy intake across multiple levels of fat content in lean and obese women [randomized trial; moderate evidence]

In a one-year trial, overweight women who cut back on fat and increased the amount of low-energy-density foods in their diet lost more weight than women who simply cut back on fat, even though both groups were allowed to eat as much as they wanted:

The American Journal of Clinical Nutrition 2007: Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets [randomized trial; moderate evidence]

In a small study, people who ate a large portion of spinach at lunch felt significantly full, which researchers attributed in part to the increased fiber in the meal:

International Journal of Food Sciences and Nutrition 1995: Satiety effects of spinach in mixed meals: comparison with other vegetables [non-controlled study; weak evidence]

In a study conducted in an inpatient hospital ward, 20 people ate a non-calorie-restricted ultra-processed diet and non-calorie-restricted minimally processed diet for two weeks each, in random order. The participants ate an average of 500 calories more per day on the ultra-processed diet — entirely from carbohydrates and fats — and gained 2 pounds (0.9 kilos), on average:

Cell Metabolism 2019: Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake [randomized trial; moderate evidence]

In a 16-week weight loss trial, 120 women with excess weight were assigned to either eat four or more lean beef servings per week or to restrict all red meats. Despite similar weight loss of 8.7% in both groups, women in the lean beef group reported fewer cravings and fewer feelings of deprivation compared to those who limited red meat intake:

Nutrients 2018: Hunger, food cravings, and diet satisfaction are related to changes in body weight during a 6-month behavioral weight loss intervention: The Beef WISE study [randomized trial; moderate evidence]

A trial in people with overweight or obesity found that including 500 grams (17.6 ounces or approximately three 6-ounce servings) of lean red meat per week as part of a Mediterranean diet resulted in equal weight loss and reduction in metabolic risk factors compared to following the same basic diet but eating much less red meat:

American Journal of Clinical Nutrition 2018: A Mediterranean-style eating pattern with lean, unprocessed red meat has cardiometabolic benefits for adults who are overweight or obese in a randomized, crossover, controlled feeding trial [moderate evidence]

Meat and poultry lose about 25% of their weight in cooking. The protein content of 4.5 ounces of raw meat or poultry is equivalent to about 3.5 ounces of cooked meat or poultry.

Biological Trace Element Research 2011: Frequent consumption of selenium-enriched chicken meat by adults causes weight loss and maintains their antioxidant status [randomized trial; moderate evidence]

Nutrition 2003: Weight loss and total lipid profile changes in overweight women consuming beef or chicken as the primary protein source [randomized trial; moderate evidence]

Ducks and geese have a layer of fat beneath their skin that helps them stay buoyant when swimming and provides them with insulation in cold water.

In trials, people have reported less hunger and greater fullness after meals containing eggs compared to meals without eggs:

Nutrients 2017: Consuming two eggs per day, as compared to an oatmeal breakfast, decreases plasma ghrelin while maintaining the LDL/HDL ratio [randomized trial; moderate evidence]

The American Journal of Clinical Nutrition 2015: The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) study-a 3-mo randomized controlled trial [moderate evidence]

International Journal of Food Sciences and Nutrition 2011: The effects of consuming eggs for lunch on satiety and subsequent food intake [randomized trial; moderate evidence]

In one trial, overweight women ate a mixed, equivalent-calorie breakfast containing either two eggs or one bagel. In addition to feeling more satisfied after the egg breakfast, the women ate less at lunch and took in an average of 250 fewer calories for 36 hours after the egg breakfast compared to the bagel breakfast:

Journal of the American College of Nutrition 2005: Short-term effect of eggs on satiety in overweight and obese subjects [randomized crossover trial; moderate evidence]

In a similar trial, men consumed fewer calories at lunch after eating an egg-based breakfast compared to a bagel-based breakfast, and averaged 400 fewer calories overall for the next 24 hours — even though both breakfasts had similar calories and macronutrient composition:

Nutrition Research 2010: Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men [randomized crossover trial; moderate evidence]

Your liver makes most of the cholesterol found in your blood, while dietary cholesterol contributes much less:

Clinica Chimica Acta; International Journal of Clinical Chemistry 2010: Regulation of cholesterol homeostasis by liver X receptors [overview article; ungraded]

In most people, eating more eggs prompts the body to produce less cholesterol, resulting in stable levels in the blood:

Nutrients 2018: Intake of 3 eggs per day when compared to a choline bitartrate supplement, downregulates cholesterol synthesis without changing the LDL/HDL ratio [randomized trial; moderate evidence]

Additionally, your body may not absorb most of the cholesterol you get from food:

Nutrients 2018: Dietary cholesterol contained in whole eggs is not well absorbed and does not acutely affect plasma total cholesterol concentration in men and women: results from 2 randomized controlled crossover studies [moderate evidence]