good fats -- most nuts! 'Good' fats are the monounsaturated and *some* of the polyunsaturated (depends on ratios). But in short: the fats in nuts, olive oil, eggs, avocados, and cold-water fish (salmon, sardines) are rather 'good' for you. As a food considered a 'fat' (vs. 'a protein' or 'a carb') walnuts and almonds are great (and also provide significant protein).
 for a lot of people (me included, to an extent), fats and proteins improve that feeling of being 'full' better than do carbs. But even with carbs it's often a matter of starches vs. sugars. A baked potato or a couple roasted red potatoes, or a serving of barley or brown rice leave me feeling pretty sated and satiated a while (about 20 minutes) after eating; fruits (fresh or dried) and processed sugars don't the same way.
 for overall fullness, a few strategies that work for me:
- fiber (and a 'My Plate' style meal where half the plate is vegetables and another quarter is starchy carbs is almost guaranteed to provide a lot of fiber, insoluble in the first part, more soluble in the second if you're eating grains).
- eating slowly, putting the fork down between bites
- complex over simple carbs (whole grains vs. refined)
- drinking enough water
Anecdote: a couple weeks back when I discovered how much I really loved dried dates and figs, and incorporated them with almonds into my afternoon and evening snack, I had a couple days when I'd eat a snack and shortly thereafter want to go back and get more. I also had these delicious cocoa-roated and cinnamon-roasted almonds in the pantry. I'd check my food tracker and see how man calories I had left and perhaps I'd go back for more if I 'had room'. But what I noticed was twofold: the almonds with some added sugar made me want to go back more than the plain ones did, and the days when I really wanted more to eat were also the days when I wasn't drinking enough water.
"Habe nun, ach! Philosophie, Juristerei und Medizin, Und leider auch Theologie Durchaus studiert ..." (Goethe, "Faust")
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